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 35%
Vitamin E 56%
Vitamin D 59%
Phosphorus 80%
Thiamin (B1) 80%
Magnesium 88%
Iron 92%
Zinc 102%
Potassium 106%
Omega-3 122%
Sodium 125%
Niacin (B3) 140%
Manganese 141%
Cystine 464%
Folate 143%
Vitamin B6 172%
Vitamin B5 (Pantothenic acid) 156%
Vitamin C 228%
Selenium 182%
Copper 365%

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
lamb liver 1595.3 1.68 48%
lamb kidney 1198.5 1.12 52%
beef liver 1527.2 1.75 60%
pork liver 1389.9 1.65 59%
veal liver 1526.3 1.92 55%
pork chops 1213.8 1.74 54%
chicken liver 878.3 1.72 50%
beef kidney 761.1 1.57 52%
lamb (lean) 568.9 1.44 43%
turkey liver 755.3 1.89 47%
lean pastrami 212.4 0.95 73%
chicken breast 448.3 1.48 60%
lamb heart 508.6 1.61 48%
lamb lungs 126.7 0.95 58%
beef tripe 97.9 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2962.0 1.43 47%
salmon 1608.0 1.56 52%
lobster 1100.0 0.89 71%
crab 1039.3 0.83 71%
mussel 1056.0 0.86 63%
halibut 1194.7 1.11 66%
mollusks conch 977.2 1.30 54%
rockfish 847.7 1.09 66%
octopus 1084.7 1.64 71%
crayfish 538.1 0.82 67%
flounder 493.0 0.86 57%
oysters 404.1 1.02 59%
pollock 400.4 1.11 69%
clam 565.5 1.42 73%
whiting 336.7 1.16 66%
molluscs 42.0 0.69 77%
trout 605.9 1.68 45%
tuna 670.7 1.84 52%
perch 153.0 0.96 62%
orange roughy 184.2 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 715.4 0.23 49%
amaranth leaves 470.3 0.21 86%
turnip greens 501.5 0.29 44%
zucchini 232.8 0.17 40%
pumpkin 226.7 0.20 76%
summer squash 208.5 0.19 45%
kale 259.1 0.28 60%
cauliflower 229.1 0.25 50%
escarole 194.3 0.19 24%
parsley 266.2 0.36 48%
celery 156.1 0.18 50%
broccoli 247.9 0.35 50%
sauerkraut 148.3 0.19 39%
onions 214.2 0.32 65%
winter squash 247.6 0.40 69%
watercress 69.9 0.11 65%
cucumber 66.8 0.12 40%
collards 187.4 0.33 37%
radishes 80.3 0.16 43%
butternut squash 252.3 0.45 75%
chard 95.0 0.19 51%
turnips 104.6 0.21 51%
chayote 123.8 0.24 41%
peas 214.9 0.42 65%
lettuce 59.9 0.15 50%
beet greens 99.5 0.22 35%
radicchio 92.3 0.23 68%
endive 46.4 0.17 7%
alfalfa 75.1 0.23 19%
rhubarb 53.3 0.21 55%
carrots 145.4 0.41 64%
arugula 27.1 0.25 45%
blackberries 123.8 0.43 27%
mulberries 112.4 0.43 74%
turnips -2.6 0.22 61%
celeriac 108.3 0.42 72%
strawberries 28.7 0.32 49%
chives 10.7 0.30 48%
carambola 16.8 0.31 56%
limes -5.3 0.30 70%
beets 65.8 0.43 70%
lemongrass 374.5 0.99 93%
cantaloupe -8.8 0.34 70%
boysenberries 55.0 0.50 54%
grapefruit -74.3 0.30 83%
raspberries 23.5 0.52 30%
gooseberries -44.1 0.44 52%
apricots -32.1 0.48 71%
watermelon -137.9 0.30 60%
grapefruit -121.0 0.33 85%
honeydew melon -113.6 0.36 66%
peaches -107.3 0.39 70%
apricots -64.8 0.48 86%
kiwifruit 0.7 0.61 55%
nectarines -132.7 0.44 72%
cranberries -147.9 0.46 65%
cherries -131.4 0.50 61%
pineapple -147.7 0.50 76%
oranges -174.1 0.46 77%
mango -98.6 0.60 63%
quince -121.2 0.57 86%
pears -223.1 0.42 64%
blueberries -169.4 0.57 56%

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 13 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)
Green Olives 57
Coffee, Prepared From Grounds 2
Shell's Almond Milk 60
Eggs, Cooked 136
Egg Whites Only, Cooked 35
Crown Prince, Naturally Smoked Oysters 150
Spinach, Cooked from Fresh 28
Whole Foods, Nutritional Yeast 30
Mushrooms, Cooked from Fresh 17
Ground Beef Panorama Organic 85% Grass Fed 240
Portabella Mushrooms, Raw 31
Lettuce, Romaine or Cos 8
Tomato Raw, Includes Cherry, Grape, Roma 11
Dijon Mustard 31
Artisana Organics, Coconut Butter, Whole Coconut Puree 105
Raspberries, Fresh, Red 3

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