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
chicken liver 14.6 1.72 50%
beef liver 13.5 1.75 60%
veal liver 13.3 1.92 55%
lamb kidney 12.0 1.12 52%
pork liver 12.6 1.65 59%
lamb liver 11.3 1.68 48%
turkey liver 11.5 1.89 47%
chicken breast 7.4 1.48 60%
turkey heart 7.3 1.74 47%
pork chops 7.0 1.74 54%
lamb lungs 6.1 0.95 58%
beef kidney 6.6 1.57 52%
lean pastrami 5.8 0.95 73%
veal 6.3 1.51 65%
bison 6.3 1.71 53%
pork shoulder 5.8 1.62 56%
sirloin steak (lean) 6.0 1.77 57%
turkey 4.9 1.12 63%
ground beef (lean) 5.2 1.44 60%
ground pork 5.6 1.85 54%
leg ham 5.1 1.65 56%
beef roast 5.0 1.78 48%
lamb heart 4.7 1.61 48%
porterhouse steak (fat trimmed) 4.4 1.45 50%
turkey gizzard 3.8 1.55 57%
rib eye fillet 4.1 1.99 45%
pork loin 3.8 1.93 41%
roast pork 3.8 1.99 41%
chuck steak 3.6 1.94 51%
lamb (lean) 3.0 1.44 43%
pork ribs 3.8 2.16 39%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.2 0.83 71%
lobster 10.2 0.89 71%
halibut 9.6 1.11 66%
oysters 9.3 1.02 59%
octopus 9.8 1.64 71%
mussel 8.8 0.86 63%
crayfish 8.7 0.82 67%
salmon 8.7 1.56 52%
pollock 7.4 1.11 69%
fish roe 7.5 1.43 47%
haddock 6.9 1.16 71%
rockfish 6.7 1.09 66%
mollusks conch 6.4 1.30 54%
trout 6.7 1.68 45%
sturgeon 6.1 1.35 49%
cod 7.8 2.90 71%
anchovy 6.8 2.10 44%
white fish 5.5 1.08 70%
flounder 5.2 0.86 57%
shrimp 5.6 1.19 69%
caviar 7.0 2.64 33%
tuna 5.8 1.84 52%
welk 6.4 2.75 82%
whiting 4.4 1.16 66%
perch 4.1 0.96 62%
orange roughy 3.2 1.05 70%
abalone 4.0 1.89 57%
clam 3.0 1.42 73%

Plant based foods

food name nutrient density energy density insulin load
spinach 18.6 0.23 49%
amaranth leaves 15.3 0.21 86%
beet greens 15.1 0.22 35%
endive 14.8 0.17 7%
watercress 14.5 0.11 65%
chard 14.3 0.19 51%
lettuce 13.5 0.15 50%
arugula 12.7 0.25 45%
chives 12.7 0.30 48%
parsley 12.6 0.36 48%
radicchio 12.0 0.23 68%
escarole 11.6 0.19 24%
turnip greens 11.7 0.29 44%
broccoli 11.7 0.35 50%
zucchini 10.3 0.17 40%
celery 9.9 0.18 50%
alfalfa 9.5 0.23 19%
cauliflower 9.5 0.25 50%
summer squash 9.1 0.19 45%
kale 8.9 0.28 60%
sauerkraut 8.4 0.19 39%
peas 8.3 0.42 65%
radishes 7.7 0.16 43%
onions 7.3 0.32 65%
chayote 7.1 0.24 41%
pumpkin 6.9 0.20 76%
butternut squash 7.0 0.45 75%
collards 6.7 0.33 37%
cucumber 6.3 0.12 40%
turnips 6.2 0.21 51%
winter squash 6.3 0.40 69%
carrots 6.1 0.41 64%
lemongrass 6.4 0.99 93%
celeriac 4.6 0.42 72%
blackberries 3.9 0.43 27%
beets 3.8 0.43 70%
rhubarb 3.5 0.21 55%
mulberries 2.7 0.43 74%
boysenberries 2.5 0.50 54%
turnips 2.1 0.22 61%
raspberries 2.0 0.52 30%

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) 75 175
fat (g) 15 95
carbs (g) 0 80
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 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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