Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carolyn 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.

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 Carolyn’s 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
4.7
Zinc : Copper
5.9
Potassium : Sodium
0.9
Calcium : Magnesium
3.0
Iron : Copper
8.2
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Carolyn’s 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: depression, hypothyroidism, insomnia, adhd.

nutrient % DRI prioritize
Vitamin D 19%
Iron 77%
Manganese 103%
Vitamin E 114%
Thiamin (B1) 123%
Magnesium 137%
Potassium 139%
Sodium 139%
Phosphorus 145%
Calcium 150%
Zinc 153%
Omega-3 156%
Folate 157%
Vitamin B-12 196%
Vitamin B-6 164%
Niacin (B3) 188%
Riboflavin (B2) 372%
Vitamin C 227%
Copper 210%

optimal foods for you

The foods listed below will provide Carolyn with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
lamb liver 12.7 1.68 48%
veal liver 12.7 1.92 55%
chicken liver 12.2 1.72 50%
beef liver 12.2 1.75 60%
lamb kidney 11.4 1.12 52%
pork liver 10.7 1.65 59%
turkey liver 10.2 1.89 47%
beef kidney 7.6 1.57 52%
turkey heart 7.5 1.74 47%
lamb lungs 5.0 0.95 58%
lean pastrami 4.5 0.95 73%
lamb heart 4.1 1.61 48%
veal 4.0 1.51 65%
beef tripe 3.1 1.03 55%
beef heart 3.9 1.79 52%
beef brains 3.3 1.51 22%

Seafood based foods

food name nutrient density energy density insulin load
oysters 10.3 1.02 59%
mussel 9.0 0.86 63%
crab 7.9 0.83 71%
octopus 8.1 1.64 71%
crayfish 5.5 0.82 67%
lobster 5.4 0.89 71%
mollusks conch 5.5 1.30 54%
welk 5.0 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
coriander 19.5 0.23 30%
spinach 19.4 0.23 49%
seaweed (laver) 18.3 0.35 80%
amaranth leaves 17.6 0.21 86%
beet greens 17.3 0.22 35%
chicory greens 17.2 0.23 23%
watercress 16.1 0.11 65%
asparagus 16.1 0.22 50%
chard 16.0 0.19 51%
chinese cabbage 14.4 0.12 54%
endive 14.5 0.17 7%
lettuce 14.3 0.15 50%
zucchini 14.2 0.17 40%
mustard greens 14.2 0.27 36%
parsley 14.3 0.36 48%
chives 14.1 0.30 48%
turnip greens 12.7 0.29 44%
arugula 12.5 0.25 45%
summer squash 12.2 0.19 45%
okra 12.2 0.22 50%
white mushroom 12.1 0.22 65%
spirulina 11.6 0.26 70%
broccoli 11.7 0.35 50%
portabella mushrooms 11.4 0.29 55%
seaweed (wakame) 11.6 0.45 79%
radicchio 11.2 0.23 68%
banana pepper 11.1 0.27 36%
kale 11.0 0.28 60%
escarole 10.6 0.19 24%
mung beans 10.4 0.19 74%
sauerkraut 10.2 0.19 39%
cauliflower 9.8 0.25 50%
wheat bran 11.7 2.16 38%
celery 9.4 0.18 50%
red peppers 9.4 0.31 40%
jalapeno peppers 9.2 0.27 37%
yeast extract spread 11.0 1.85 59%
alfalfa 9.1 0.23 19%
shiitake mushroom 9.3 0.39 58%
onions 9.0 0.32 65%
radishes 8.8 0.16 43%
snap beans 8.4 0.15 58%
brussel sprouts 8.3 0.42 50%
peas 8.3 0.42 65%
pumpkin 7.8 0.20 76%
collards 7.9 0.33 37%
cabbage 7.7 0.23 55%
butternut squash 7.7 0.45 75%
seaweed (kelp) 7.4 0.43 77%
pinto beans 7.1 0.22 83%
artichokes 7.2 0.47 49%
red cabbage 6.7 0.29 55%
winter squash 6.7 0.40 69%
turnips 6.2 0.21 51%
cucumber 6.0 0.12 40%
pickles 6.0 0.12 40%
lemongrass 6.7 0.99 93%
eggplant 5.8 0.25 35%
chayote 5.8 0.24 41%
mulberries 4.9 0.43 74%
blackberries 4.3 0.43 27%
edamame 5.2 1.21 41%
coconut water 4.0 0.19 66%
rhubarb 3.9 0.21 55%
leeks 4.3 0.61 83%
celeriac 4.1 0.42 72%
beets 4.0 0.43 70%
strawberries 3.8 0.32 49%
carrots 3.8 0.41 64%
cantaloupe 3.7 0.34 70%
turnips 3.4 0.22 61%
soybeans (sprouted) 3.5 0.81 49%
kiwifruit 2.7 0.61 55%
raspberries 2.5 0.52 30%
pineapple 2.3 0.50 76%
boysenberries 2.1 0.50 54%

macronutrients

The macronutrient split of Carolyn’s diet is shown in the chart below.

macro targets

While Carolyn’s 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) 75 160
fat (g) 15 90
carbs (g) 0 80
energy (calories) 1200

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 Carolyn’s food log based on the harder to find 50% of the essential nutrients. Carolyn’s most nutrient dense day is February 16 2019 while her least nutrient-dense day is February 11 2019.

best and worst days

Carolyn’s food diary for the best and worst days are shown below for comparison. Carolyn 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)

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 18
Knorr, Chicken Flavor Bouillon 6
Egg substitute, egg white, as ingredient 64
Spinach, Raw 30
Onion, White, Yellow or Red, Raw 8
Peanut Oil 60
pumpkin soup 110
Flax Seeds, Not Fortified 37
Portabella Mushrooms, Cooked from Fresh 25
Cocoa Powder, Unsweetened 12
Brazil Nuts, Salted 92
American cheese, processed, fat free 89
Kroger, Carbmaster, Cultured Dairy Blend, Black Forest Cake 70
Turnip Greens, Cooked from Fresh 12
Turkey Bacon 26
Pickled Beets 14
Collards, Cooked from Fresh 20
Chicken Breast, Skin Removed Before Eating 245

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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