Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss with a low insulin load diet and being zero carb.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
6.7
Zinc : Copper
31.8
Potassium : Sodium
1.1
Calcium : Magnesium
2.6
Iron : Copper
25.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation.

nutrient % DRI prioritize
Vitamin D 11%
Manganese 18%
Vitamin C 20%
Folate 25%
Thiamin (B1) 32%
Vitamin E 35%
Sodium 43%
Calcium 51%
Magnesium 53%
Potassium 53%
Copper 56%
Vitamin A 61%
Iron 63%
Cystine 228%
Vitamin B-6 88%
Riboflavin (B2) 125%
Selenium 168%
Zinc 221%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
turkey liver 11.9 1.89 47%
turkey heart 6.4 1.74 47%
ham 0.9 1.49 29%
beef kidney 4.7 1.57 52%
sweetbread -1.2 3.18 12%
lamb brains -0.4 1.54 27%
pork chops 4.8 1.74 54%
beef roast 3.7 1.78 48%
bison 4.4 1.71 53%
pork ribs 2.3 2.16 39%
pork loin 2.3 1.93 41%
roast ham 1.9 1.78 41%
roast pork 2.1 1.99 41%
pork (lean) 2.7 2.09 44%
porterhouse steak (fat trimmed) 3.0 1.45 50%
lamb heart 2.7 1.61 48%
beef rib eye steak 0.9 2.48 33%
headcheese -2.7 1.57 20%
lamb (lean) 1.5 1.44 43%
lamb lungs 3.7 0.95 58%
roast beef 1.1 2.19 38%
pork shoulder 3.9 1.62 56%
sirloin steak (lean) 4.1 1.77 57%
chicken breast 4.3 1.48 60%
leg ham 3.6 1.65 56%
beef loin, top loin 0.3 2.50 34%
lamb sweetbread 0.6 1.44 43%
chicken drumstick 1.5 1.49 47%
turkey -1.4 2.21 28%
sirloin steak 0.3 2.43 36%
beef tenderloin steak -0.1 2.62 32%
pork ribs -1.7 3.61 18%
beef rib, small end -0.2 2.78 31%
ground turkey -0.6 2.58 30%
chuck steak 2.6 1.94 51%
beef rib, eye -0.2 2.65 32%
beef tenderloin steak -0.5 2.73 31%
veal 4.3 1.51 65%
beef loin -0.7 2.78 30%
elk 1.0 1.93 44%
flank, steak -0.5 2.63 33%
beef brisket 0.0 2.44 37%
ground beef (lean) 3.1 1.44 60%
t-bone steak -1.4 2.94 26%
ground beef -1.3 2.48 30%
veal loin 0.9 1.75 48%
duck -2.8 3.37 18%
ground beef 70/30 -1.3 2.70 30%
lamb leg -1.3 2.58 31%
lamb chop 0.5 2.34 42%
turkey gizzard 2.2 1.55 57%
ground beef, 75/25 -1.3 2.77 31%
ground beef, 80/20 -1.4 2.70 31%
beef brisket -0.8 2.80 33%
beef brisket, flat half -1.0 2.89 32%
goat cheese -3.3 2.64 21%
beef brisket, flat half -1.2 2.98 31%
rotisserie chicken thigh -1.0 1.93 39%
ground beef 70/30 -1.7 2.77 30%
chicken -1.4 2.19 36%
beef shortribs -1.0 2.95 33%
beef tripe 0.7 1.03 55%
beef heart 1.0 1.79 52%
lamb rib -3.1 3.61 19%
lamb shank 0.4 1.96 48%
top round steak 1.1 2.09 56%
lamb -3.9 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 2.0 3.05 14%
crab 9.0 0.83 71%
salmon 6.1 1.56 52%
trout 4.3 1.68 45%
crayfish 7.2 0.82 67%
halibut 7.3 1.11 66%
flounder 4.9 0.86 57%
anchovy 3.9 2.10 44%
lobster 7.4 0.89 71%
sardine 2.5 2.08 38%
herring 2.1 2.17 36%
sturgeon 3.4 1.35 49%
rockfish 6.2 1.09 66%
pollock 6.4 1.11 69%
tuna 3.6 1.84 52%
perch 3.8 0.96 62%
white fish 5.3 1.08 70%
haddock 5.4 1.16 71%
whiting 4.2 1.16 66%
cod 6.6 2.90 71%
orange roughy 2.8 1.05 70%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 95 185
fat (g) 20 100
carbs (g) 0 100
energy (calories) 1400

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is October 23 2018 while her least nutrient-dense day is October 24 2018.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Chicken Thigh, Skin Eaten 752
Litehouse Bleu Cheese Original Dressing 75
Coffee, Prepared From Grounds 5
Organic Valley, cream, whipping, heavy, ultra pasteurized, organic 100
Deli-meat, roast beef, cooked, sliced 92
Havarti Cheese 353
Primal Kitchen, Mayo, Real Mayonnaise made with Avocado Oil 100
Mixed Nuts, without Peanuts, Salted 174
Merlot, Red 300

Worst Day

food name energy (kcal)
Vital Farms, Pasture Raised, Al Fresco Eggs 140
Kerrygold, Butter, Pastured 105
Organic Valley, cream, whipping, heavy, ultra pasteurized, organic 150
Bacon, Pork 75
Marketside, Grass Fed Flat Beef Iron Steak 477
Sour Cream 57
Horseradish 2
Deli-meat, roast beef, cooked, sliced 69
Havarti Cheese 264
Primal Kitchen, Mayo, Real Mayonnaise made with Avocado Oil 50
Champagne, White 241

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes