Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carol 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 Carol’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Carol 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
1.4
Zinc : Copper
14.9
Potassium : Sodium
0.4
Calcium : Magnesium
2.6
Iron : Copper
4.9
Calcium : Phosphorus
3.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Carol’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, inflammation, insomnia.

nutrient % DRI prioritize
Iron 18%
Phosphorus 27%
Leucine 32%
Folate 33%
Valine 34%
Lysine 35%
Histidine 36%
Isoleucine 39%
Methionine 40%
Threonine 46%
Tryptophan 46%
Tyrosine 46%
Potassium 56%

optimal foods for you

The foods listed below will provide Carol 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).

Suggested animal based foods

food name nutrient density energy density insulin load
egg white 16.3 0.52 74%
chicken breast 17.4 1.48 60%
veal 16.5 1.51 65%
porterhouse steak (fat trimmed) 15.9 1.45 50%
pork shoulder 14.3 1.62 56%
leg ham 14.3 1.65 56%
beef roast 14.1 1.78 48%
cream cheese (low fat) 12.9 1.05 76%
ground pork 13.7 1.85 54%
lean pastrami 12.1 0.95 72%
pork chops 13.3 1.74 54%
bison 12.1 1.71 53%
ground beef (lean) 11.6 1.44 60%
chuck steak 12.3 1.94 51%
rib eye fillet 11.8 1.99 45%
lamb shank 11.5 1.96 48%
sirloin steak (lean) 11.0 1.77 57%
chicken drumstick 10.4 1.49 47%
cottage cheese (low fat) 8.7 0.81 62%
top round steak 10.5 2.09 56%
roast beef 9.8 2.19 38%
veal loin 9.1 1.75 48%
cheddar 8.3 1.73 48%
lamb (lean) 7.6 1.44 43%
pork (lean) 8.4 2.09 44%
turkey 6.8 1.12 63%
roast pork 7.9 1.99 41%
pork loin 7.3 1.93 41%
cottage cheese with fruit 5.5 0.97 52%
pork ribs 7.2 2.16 39%
elk 6.1 1.93 44%
turkey 5.0 1.89 50%
lamb chop 5.6 2.34 42%
roast ham 3.7 1.78 41%

Suggested seafood based foods

food name nutrient density energy density insulin load
halibut 17.9 1.11 66%
haddock 17.9 1.16 71%
white fish 17.6 1.08 70%
pollock 17.4 1.11 69%
crab 16.5 0.83 71%
whiting 17.0 1.16 66%
crayfish 16.4 0.82 67%
rockfish 16.8 1.09 66%
orange roughy 16.1 1.05 70%
lobster 15.6 0.89 71%
perch 15.2 0.96 62%
flounder 14.9 0.86 57%
cod 18.1 2.9 71%
shrimp 14.6 1.19 69%
salmon 14.1 1.56 52%
clam 13.7 1.42 73%
octopus 13.3 1.64 71%
fish roe 11.9 1.43 47%
tuna 11.1 1.84 52%
sturgeon 10.2 1.35 49%
welk 11.2 2.75 82%
trout 9.2 1.68 45%
mussel 7.7 0.86 63%
anchovy 8.4 2.1 44%
scallop 6.7 1.11 77%
molluscs 5.8 0.69 77%
sardine 5.2 2.08 38%
oysters 2.5 1.02 59%
herring 4.2 2.17 36%

Suggested plant based foods

food name nutrient density energy density insulin load
spirulina 17.9 0.26 70%
seaweed (laver) 15.7 0.35 80%
watercress 14.8 0.11 65%
spinach 12.2 0.23 49%
turnip greens 11.3 0.29 44%
chinese cabbage 7.9 0.12 54%
amaranth leaves 7.3 0.21 86%
alfalfa 6.7 0.23 19%
coriander 6.0 0.23 30%
chives 6.0 0.3 48%
arugula 5.8 0.25 45%
chard 5.6 0.19 51%
asparagus 5.6 0.22 50%
white mushroom 5.0 0.22 65%
parsley 4.8 0.36 48%
lettuce 4.4 0.15 50%
mustard greens 4.0 0.27 36%
mung beans 3.8 0.19 74%
portabella mushrooms 3.8 0.29 55%
tofu 4.5 0.83 34%
artichokes 3.3 0.47 49%
banana pepper 2.9 0.27 36%
lemongrass 3.9 0.99 93%
cauliflower 2.4 0.25 50%
endive 2.2 0.17 7%
chicory greens 2.2 0.23 23%
rhubarb 1.9 0.21 55%
soybeans (sprouted) 2.8 0.81 49%
beet greens 1.7 0.22 35%
yeast extract spread 4.3 1.85 59%
jerusalem-artichokes 2.1 0.73 87%
mulberries 1.6 0.43 74%
pinto beans 1.2 0.22 83%
celeriac 1.3 0.42 72%
boysenberries 1.3 0.5 54%
broccoli 1.0 0.35 50%

macronutrients

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

macro targets

While Carol’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) 95 190
fat (g) 20 65
carbs (g) 0 95
energy (calories) 1350

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 Carol’s food log based on the harder to find 50% of the essential nutrients. Carol’s most nutrient dense day is October 01 2019 while her least nutrient-dense day is September 01 2019.

best and worst days

Carol’s food diary for the best and worst days are shown below for comparison. Carol 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)
Eggs, Cooked 172
Bacon Streifen (Mühlenhof) 161
Butter, Unsalted 75
Fresh Turmeric 4
Black Pepper, Ground 1
Thyme, Dried 2
Paprika 3
Nutmeg 1
Far Chorizo Pamplona 452
Gourmet Argan Oil 135
Tea, Brewed, Unsweetened 2
Hot Chocolate (konjac) 32
Coconut Oil 64
Lemon, Fresh 7
Coffee, Prepared From Grounds 7
Healthspan Super Strength Omega 3 Oil 41

Worst Day

food name energy (kcal)
Cucumber, Raw, Without Peel 43
Tomato Raw, Includes Cherry, Grape, Roma 38
Salakis Sheep's Milk Cheese 248
Lidl Baresa Black Pitted Olives 59
Organic Coconut Vinegar (with mother) 3
Olive Oil 265
Alesto Mixed Nuts w/Pistachio 187
Aoste Spicy Stikado 101
Lemon, Fresh 3
Tea, Brewed, Unsweetened 2
Coffee, Prepared From Grounds 4
Gourmet Argan Oil 135
Healthspan Super Strength Omega 3 Oil 41
Elite Omega 3 Pure EPA 10

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