Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Shell 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 and being autoimmune.

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 Shell’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
3.0
Zinc : Copper
2.5
Potassium : Sodium
1.2
Calcium : Magnesium
1.7
Iron : Copper
5.0
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Shell’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: fatigue, hypothyroidism, inflammation, insomnia.

nutrient % DRI prioritize
Calcium 55%
Vitamin D 59%
Phosphorus 80%
Thiamin (B1) 80%
Sodium 83%
Manganese 85%
Vitamin E 85%
Magnesium 88%
Iron 92%
Potassium 106%
Omega-3 122%
Zinc 125%
Niacin (B3) 140%
Cystine 464%
Folate 179%
Vitamin B-6 186%
Pantothenic acid (B5) 156%
Selenium 182%
Copper 411%

optimal foods for you

The foods listed below will provide Shell 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
beef liver 1565.6 1.75 60%
veal liver 1562.5 1.92 55%
pork liver 1387.4 1.65 59%
lamb kidney 1056.2 1.12 52%
lamb liver 1327.0 1.68 48%
pork chops 1318.8 1.74 54%
lamb (lean) 783.9 1.44 43%
chicken liver 899.2 1.72 50%
beef kidney 625.2 1.57 52%
lean pastrami 215.5 0.95 73%
turkey liver 741.9 1.89 47%
chicken breast 471.5 1.48 60%
lamb lungs 129.0 0.95 58%
beef tripe 100.1 1.03 55%
lamb heart 413.9 1.61 48%
bison 463.6 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2279.6 1.43 47%
crab 934.5 0.83 71%
lobster 942.2 0.89 71%
halibut 1029.1 1.11 66%
mussel 814.6 0.86 63%
salmon 1154.0 1.56 52%
mollusks conch 946.7 1.30 54%
octopus 971.8 1.64 71%
crayfish 482.1 0.82 67%
rockfish 594.2 1.09 66%
flounder 296.8 0.86 57%
oysters 326.6 1.02 59%
clam 472.9 1.42 73%
pollock 282.6 1.11 69%
molluscs 9.9 0.69 77%
orange roughy 197.8 1.05 70%
perch 93.3 0.96 62%
whiting 189.2 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 715.8 0.23 49%
turnip greens 489.3 0.29 44%
amaranth leaves 428.9 0.21 86%
pumpkin 234.8 0.20 76%
escarole 198.3 0.19 24%
zucchini 175.0 0.17 40%
kale 228.2 0.28 60%
celery 158.1 0.18 50%
summer squash 163.6 0.19 45%
cauliflower 187.0 0.25 50%
sauerkraut 142.3 0.19 39%
onions 210.3 0.32 65%
parsley 225.9 0.36 48%
winter squash 251.5 0.40 69%
broccoli 217.5 0.35 50%
watercress 61.3 0.11 65%
cucumber 70.5 0.12 40%
collards 182.0 0.33 37%
turnips 110.5 0.21 51%
butternut squash 250.7 0.45 75%
chayote 126.6 0.24 41%
radishes 74.1 0.16 43%
chard 88.4 0.19 51%
lettuce 59.1 0.15 50%
beet greens 94.1 0.22 35%
radicchio 92.9 0.23 68%
endive 46.5 0.17 7%
alfalfa 75.6 0.23 19%
peas 186.2 0.42 65%
rhubarb 54.3 0.21 55%
carrots 156.7 0.41 64%
arugula 26.7 0.25 45%
blackberries 121.6 0.43 27%
celeriac 120.9 0.42 72%
turnips -4.8 0.22 61%
mulberries 92.4 0.43 74%
chives 9.5 0.30 48%
lemongrass 398.7 0.99 93%
beets 74.2 0.43 70%
carambola -2.8 0.31 56%
limes -16.7 0.30 70%
strawberries -24.5 0.32 49%
boysenberries 72.3 0.50 54%
cantaloupe -33.5 0.34 70%
raspberries 20.6 0.52 30%
grapefruit -118.3 0.30 83%
apricots -29.0 0.48 71%
watermelon -131.2 0.30 60%
gooseberries -53.3 0.44 52%
peaches -94.1 0.39 70%
honeydew melon -116.9 0.36 66%
apricots -60.2 0.48 86%
grapefruit -156.9 0.33 85%
nectarines -116.6 0.44 72%
cherries -121.5 0.50 61%
cranberries -142.9 0.46 65%
quince -113.7 0.57 86%
kiwifruit -93.1 0.61 55%
pears -210.1 0.42 64%
mango -112.4 0.60 63%
pineapple -183.0 0.50 76%
oranges -210.0 0.46 77%
blueberries -161.1 0.57 56%
ginger -31.1 0.80 81%

macronutrients

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

macro targets

While Shell’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) 80 175
fat (g) 15 85
carbs (g) 0 55
energy (calories) 1300

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 Shell’s food log based on the harder to find 50% of the essential nutrients. Shell’s most nutrient dense day is January 12 2019 while her least nutrient-dense day is January 11 2019.

best and worst days

Shell’s food diary for the best and worst days are shown below for comparison. Shell 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 136
Raw Egg, White 31
Spinach, Cooked from Fresh 25
Onion, White, Yellow or Red, Raw 6
Mushrooms, Cooked from Fresh 20
Beef, Variety Meats and By-Products, Liver, Raw 95
Whole Foods, Nutritional Yeast 30
Salmon, Atlantic, Wild, Cooked 258
Shell's Shrimp Scampi 173
Whole Foods, Cauliflower Rice 30
Beet Greens, Cooked 39
Brussels Sprouts, Cooked from Fresh 56
Ghee Shell's Homemade 120
Turmeric Paste 12
Shell's Almond Milk 30

Worst Day

food name energy (kcal)
Turmeric Paste 12
Coffee, Prepared From Grounds 2
Shell's Almond Milk 30
Pesto Shell's Vegan Homemade 53
Shell's Harissa 75
Eggs, Cooked 136
Egg Whites Only, Cooked 52
Spinach, Cooked from Fresh 23
Protein Powder Chocolate Grass Fed Whey Whole Foods Brand 90
Now, gum, xanthan, powder 3
Beef, Variety Meats and By-Products, Liver, Raw 115
Tomato Raw, Includes Cherry, Grape, Roma 6
Onion, White, Yellow or Red, Raw 6
Ground Beef Panorama Organic 85% Grass Fed 300
Strawberries, Frozen, Unsweetened 77
Whey Protein Powder (Wild Brand) 102
Shell's Almond Milk 60
Now, Cacao Nibs 60
Brussels Sprouts, Cooked from Fresh 56
Yellow Bell Pepper, Raw 13
Lettuce, Romaine or Cos 8
Primal Kitchen, Balsamic Vinaigrette & Marinade, Made with Avocado Oil 50
Peanut Butter, Unsalted 29
Avocado, Black Skin, California Type 117

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