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 paleo.

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
6.9
Zinc : Copper
31.5
Potassium : Sodium
1.2
Calcium : Magnesium
2.5
Iron : Copper
26.3
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: hypertension, inflammation.

nutrient % DRI prioritize
Vitamin C 6%
Vitamin D 10%
Folate 18%
Vitamin E 23%
Calcium 30%
Thiamin (B1) 33%
Manganese 34%
Copper 48%
Vitamin K1 48%
Magnesium 51%
Potassium 52%
Sodium 61%
Iron 63%
Omega-3 149%
Cystine 229%
Vitamin B6 82%
Vitamin B2 (Riboflavin) 118%
Vitamin A 73%
Selenium 159%
Zinc 170%

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
beef brains 51.5 1.51 22%
whole egg 356.6 1.43 30%
sweetbread -307.6 3.18 12%
lamb brains 63.0 1.54 27%
egg yolk -480.6 2.75 18%
lamb liver 1614.9 1.68 48%
pork stomach, cooked -197.5 1.57 32%
beef tripe -198.9 0.94 38%
ground beef, 80/20 -2.1 2.70 31%
turkey liver 932.5 1.89 47%
lamb kidney 842.5 1.12 52%
ground turkey -392.2 2.58 30%
pork ribs -991.9 3.61 18%
beef rib eye steak -285.7 2.48 33%
pork loin 180.5 1.93 41%
lamb sweetbread 33.8 1.44 43%
veal liver 1556.5 1.92 55%
lamb (lean) 23.3 1.44 43%
ground beef -580.5 2.48 30%
pork ribs 52.5 2.16 39%
roast pork 84.8 1.99 41%
lamb leg -535.3 2.58 31%
chicken liver 710.3 1.72 50%
t-bone steak -808.2 2.94 26%
rotisserie chicken thigh w. skin -730.1 2.26 31%
prok ears -792.2 1.66 35%
beef tenderloin steak -455.3 2.62 32%
beef loin -591.3 2.78 30%
roast beef -201.2 2.19 38%
beef rib, eye -478.5 2.65 32%
flank, steak -446.3 2.63 33%
beef tenderloin steak -540.3 2.73 31%
lamb heart 376.2 1.61 48%
beef loin, top loin -379.9 2.50 34%
beef rib, small end -510.3 2.78 31%
ground beef 70/30 -645.3 2.70 30%
ground beef 70/30 -691.5 2.77 30%
beef kidney 721.9 1.57 52%
sirloin steak -344.3 2.43 36%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3182.6 1.43 47%
mackerel 143.7 3.05 14%
sardine 569.2 2.08 38%
caviar 388.7 2.64 33%
salmon 1284.9 1.56 52%
herring 73.3 2.17 36%
trout 484.7 1.68 45%
mollusks conch 977.2 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 54.5 0.17 7%
olives -12.4 1.45 3%
alfalfa 67.9 0.23 19%
escarole 235.5 0.19 24%
chicory greens 105.2 0.23 23%
avocado -787.3 1.60 8%
blackberries 114.9 0.43 27%
coriander 16.5 0.23 30%
raspberries 5.3 0.52 30%
collards 507.1 0.33 37%
banana pepper 282.6 0.27 36%
beet greens 139.2 0.22 35%
mustard greens 248.7 0.27 36%
eggplant 40.1 0.25 35%
jalapeno peppers 191.4 0.27 37%
sauerkraut 117.7 0.19 39%
turnip greens 721.1 0.29 44%
red peppers 331.2 0.31 40%
zucchini 233.9 0.17 40%
pickles 111.0 0.12 40%
cucumber 111.0 0.12 40%
spinach 959.0 0.23 49%
edamame 773.9 1.21 41%
chayote 98.6 0.24 41%
radishes 77.4 0.16 43%
summer squash 198.3 0.19 45%
sunflower seeds 546.7 5.46 15%
arugula 36.5 0.25 45%
parsley 335.6 0.36 48%
coconut meat -1459.8 3.54 10%
brussel sprouts 450.4 0.42 50%
asparagus 348.7 0.22 50%
artichokes 360.2 0.47 49%
celery 190.4 0.18 50%
okra 200.3 0.22 50%
broccoli 305.8 0.35 50%
lettuce 79.7 0.15 50%
cauliflower 195.5 0.25 50%
flax seed -346.8 5.34 12%
chives 14.2 0.30 48%
strawberries 18.3 0.32 49%
chard 120.2 0.19 51%
brazil nuts 118.9 6.59 9%
chinese cabbage 345.9 0.12 54%
turnips 59.5 0.21 51%
soybeans (sprouted) 295.4 0.81 49%
coconut milk -2864.1 2.30 9%
portabella mushrooms 338.2 0.29 55%
hazelnuts -309.9 6.29 10%
gooseberries -28.7 0.44 52%
rhubarb 111.7 0.21 55%

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) 75 190
fat (g) 20 95
carbs (g) 0 60
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

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes