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.

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).

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.1
Zinc : Copper
11.5
Potassium : Sodium
0.4
Calcium : Magnesium
1.1
Iron : Copper
10.9
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.

nutrient % DRI prioritize
Manganese 24%
Calcium 44%
Vitamin E 46%
Iron 58%
Potassium 68%
Phosphorus 76%
Folate 82%
Panto Acid (B5) 83%
Magnesium 106%
Copper 121%
Omega-3 136%
Niacin (B3) 146%
Vitamin C 148%

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 . 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
chicken liver 5.5 1.72 50%
turkey liver 4.8 1.89 47%
veal liver 4.7 1.92 55%
beef liver 4.5 1.75 60%
lamb kidney 3.6 1.12 52%
pork liver 3.7 1.65 59%
lamb liver 3.6 1.68 48%
chicken breast 2.4 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
crab 3.4 0.83 71%
mussel 3.1 0.86 63%
crayfish 2.4 0.82 67%
mollusks conch 2.4 1.30 54%
lobster 2.1 0.89 71%
fish roe 2.4 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
coriander 12.0 0.23 30%
seaweed (laver) 11.7 0.35 80%
chicory greens 11.1 0.23 23%
broccoli 9.9 0.35 50%
watercress 9.7 0.11 65%
endive 9.7 0.17 7%
spinach 9.6 0.23 49%
asparagus 9.1 0.22 50%
parsley 9.1 0.36 48%
arugula 8.6 0.25 45%
beet greens 8.5 0.22 35%
amaranth leaves 8.4 0.21 86%
chard 8.4 0.19 51%
escarole 8.3 0.19 24%
banana pepper 8.2 0.27 36%
cauliflower 8.1 0.25 50%
red peppers 8.1 0.31 40%
lettuce 7.9 0.15 50%
radicchio 8.0 0.23 68%
chives 8.0 0.30 48%
chinese cabbage 7.8 0.12 54%
celery 7.4 0.18 50%
mustard greens 7.4 0.27 36%
okra 7.4 0.22 50%
zucchini 7.3 0.17 40%
turnip greens 6.9 0.29 44%
seaweed (wakame) 6.9 0.45 79%
brussel sprouts 6.5 0.42 50%
yeast extract spread 7.1 1.85 59%
summer squash 6.1 0.19 45%
radishes 6.0 0.16 43%
kale 6.0 0.28 60%
white mushroom 5.9 0.22 65%
mung beans 5.9 0.19 74%
butternut squash 6.0 0.45 75%
pumpkin 5.8 0.20 76%
peas 5.8 0.42 65%
jalapeno peppers 5.6 0.27 37%
cabbage 5.5 0.23 55%
portabella mushrooms 5.5 0.29 55%
onions 5.5 0.32 65%
winter squash 5.3 0.40 69%
shiitake mushroom 5.1 0.39 58%
sauerkraut 4.9 0.19 39%
eggplant 4.7 0.25 35%
chayote 4.7 0.24 41%
seaweed (kelp) 4.6 0.43 77%
collards 4.5 0.33 37%
alfalfa 4.4 0.23 19%
wheat bran 5.5 2.16 38%
pickles 4.3 0.12 40%
cucumber 4.3 0.12 40%
blackberries 4.4 0.43 27%
spirulina 4.2 0.26 70%
pinto beans 4.0 0.22 83%
strawberries 3.8 0.32 49%
carambola 3.8 0.31 56%
artichokes 3.9 0.47 49%
snap beans 3.6 0.15 58%
rhubarb 3.7 0.21 55%
cantaloupe 3.6 0.34 70%
kiwifruit 3.7 0.61 55%
mulberries 3.6 0.43 74%
red cabbage 3.4 0.29 55%
carrots 3.3 0.41 64%
beets 3.2 0.43 70%
grapefruit 3.1 0.30 83%
grapefruit 2.9 0.33 85%
raspberries 3.0 0.52 30%
turnips 2.7 0.21 51%
lemongrass 3.1 0.99 93%
limes 2.6 0.30 70%
turnips 2.5 0.22 61%
celeriac 2.5 0.42 72%
boysenberries 2.5 0.50 54%
pineapple 2.5 0.50 76%
oranges 2.3 0.46 77%
gooseberries 2.3 0.44 52%
mango 2.3 0.60 63%
apricots 2.0 0.48 71%
honeydew melon 1.9 0.36 66%
sweet potato 2.2 0.90 81%
soybeans (sprouted) 2.2 0.81 49%
cranberries 1.9 0.46 65%
peaches 1.8 0.39 70%
edamame 2.3 1.21 41%

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) 80 170
fat (g) 20 90
carbs (g) 0 85
energy (calories) 1250

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 June 06 2018 while her least nutrient-dense day is June 08 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)
Coffee, Prepared From Grounds 5
Eggs, Cooked 87
Applegate Savory Turkey Breakfast Sausage 180
Native Forest, Coconut Milk Powder 50
Spaghetti Squash with Shrimp and Garlic Scapes 165
Roast Beef Lunchmeat 81
Nordic Naturals, Ultimate Omega 20
MCT Oil 83
Nature's Best, Isopure Protein Powder, Zero Carb, Cookies & Cream 84
Green Beans, Cooked from Fresh 33
Pickles, Cucumber, Sour 3
Mustard, Prepared, Yellow 6
Lime Juice, Fresh 8
Hamburger or Ground Beef, 80% Lean 576

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 7
Eggs, Cooked 87
Applegate Savory Turkey Breakfast Sausage 135
Native Forest, Coconut Milk Powder 50
Endangered Species, Chocolate, Dark 88% 37
Roast Beef, Eye of Round, No Visible Fat Eaten 213
Green Beans, Cooked from Fresh 44
Now Sports, MCT Oil, Pure 72
Amy Myers Paleo Protein 177
Banana, Fresh 22
Sausage, Pork, Fresh 553
Nordic Naturals, Ultimate Omega 20
Four Sigmatic, Mushroom Hot Cacao Mix 25

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes