Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lauren get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance 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 Lauren’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Lauren 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
2.5
Zinc : Copper
6.3
Potassium : Sodium
1.6
Calcium : Magnesium
1.4
Iron : Copper
9.1
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lauren’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 104%
Calcium 107%
Vitamin D 134%
Vitamin E 151%
Manganese 165%
Folate 175%
Potassium 184%
Magnesium 208%
Iron 221%
Phosphorus 225%

optimal foods for you

The foods listed below will provide Lauren with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
liver sausage -6.2 3.31 13%
liverwurst -53.4 3.26 16%
liver pate -53.6 3.19 16%
lamb -615.6 6.39 5%
salami -154.3 3.78 18%
pork sausage -104.1 3.25 20%
ground beef, 80/20 -1.4 2.70 31%
beef sausage -226.6 3.32 18%
chorizo -430.3 4.55 17%
chicken liver 270.8 1.72 50%
sweetbread -325.7 3.18 12%
frankfurter -247.4 2.90 17%
turkey -50.2 2.21 28%
veal liver 256.3 1.92 55%
pork liver 317.4 1.65 59%
sliced turkey pepperoni -42.2 2.43 35%
sandwich spread, pork -90.5 2.35 30%
headcheese -89.8 1.57 20%
blood sausage -471.3 3.79 14%
beef liver 266.5 1.75 60%
chicken breast breaded -62.1 2.63 39%
knackwurst -360.4 3.07 16%
scrapple, pork -48.5 2.13 34%
ham -21.4 1.49 29%
turkey liver 100.4 1.89 47%
meatballs -321.4 2.86 19%
Poultry salad sandwich spread -60.7 2.00 33%
Smoked sausage -71.9 2.16 35%
pepperoni -679.3 5.04 13%
bratwurst -450.9 3.33 16%
pork ribs -476.3 3.61 18%
chicken patty, uncooked -240.2 2.92 32%
beef heart 112.4 1.79 52%
flank, steak -208.6 2.63 33%
beef rib eye steak -192.2 2.48 33%
chicken patty, cooked -241.8 2.87 34%
t-bone steak -330.1 2.94 26%
lamb rib -490.4 3.61 19%
lamb liver 61.3 1.68 48%
lamb kidney 173.7 1.12 52%
beef brisket -168.0 2.44 37%
beef kidney 89.7 1.57 52%
lamb chop -111.0 2.34 42%
ground beef, 75/25 -296.8 2.77 31%
ground beef -260.2 2.48 30%
beef brisket, flat half -327.7 2.98 31%
beef tenderloin steak -293.0 2.73 31%
beef rib, small end -296.6 2.78 31%
ground beef 70/30 -295.1 2.70 30%
turkey heart -1.9 1.74 47%
beef rib, eye -275.6 2.65 32%
beef brisket, flat half -313.2 2.89 32%
beef loin -318.9 2.78 30%
beef tenderloin steak -274.3 2.62 32%
beef shortribs -310.2 2.95 33%
lamb leg -285.6 2.58 31%
ground beef 70/30 -328.4 2.77 30%
lamb heart 4.7 1.61 48%
beef loin, top loin -255.0 2.50 34%
beef tripe 150.9 1.03 55%
ground turkey -313.6 2.58 30%
beef brisket -316.1 2.80 33%
lamb sweetbread -40.9 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1245.2 1.43 47%
mackerel 62.1 3.05 14%
caviar 65.3 2.64 33%
mollusks conch 420.1 1.30 54%
salmon 310.1 1.56 52%
trout 205.3 1.68 45%
sardine 43.8 2.08 38%
herring -18.7 2.17 36%
anchovy 26.8 2.10 44%
mussel 322.7 0.86 63%
octopus 246.3 1.64 71%
cod 48.0 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
avocado 47.1 1.60 8%
olives -1.4 1.45 3%
endive 23.9 0.17 7%
turnip greens 339.2 0.29 44%
spinach 385.5 0.23 49%
escarole 116.6 0.19 24%
blackberries 108.2 0.43 27%
alfalfa 22.4 0.23 19%
collards 158.0 0.33 37%
raspberries 49.7 0.52 30%
sauerkraut 112.9 0.19 39%
beet greens 50.2 0.22 35%
parsley 151.1 0.36 48%

macronutrients

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

macro targets

While Lauren’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) 70 175
fat (g) 20 120
carbs (g) 0 60
energy (calories) 1600

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 Lauren’s food log based on the harder to find 50% of the essential nutrients. Lauren’s most nutrient dense day is January 22 2020 while her least nutrient-dense day is January 25 2020.

best and worst days

Lauren’s food diary for the best and worst days are shown below for comparison. Lauren 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)
Vital Proteins, Collagen Peptides, Unflavored [Copy] 35
Primal pork 384
Egg as an Ingredient 155
Sari Foods, Nutritional Yeast Flakes 60
Flax Seeds, Not Fortified 37
Jay Robb, Whey Protein, Vanilla [Copy] 110
Cocoa Powder, Unsweetened 49
Egg as an Ingredient 155
Rhubarb compote 33
Coffee, Prepared From Grounds 4
Coconut Milk, Plain or Original, Fortified, Unsweetened 5
Beef Steak, Sirloin, No Visible Fat Eaten 227
G Hughes, Sugar Free BBQ Sauce, Sweet & Spicy 10
Bok Choy, Cooked 20
Lime Juice, Canned, Bottled or Boxed 6
[Optimising Nutrition] Salmon, arugula, chicory, sauerkraut 530
Trace Minerals Magnesium Effervescent Tablets, Orange flavor 10

Worst Day

food name energy (kcal)
Primal buffalo 193
Egg as an Ingredient 155
Sari Foods, Nutritional Yeast Flakes 60
Flax Seeds, Not Fortified 37
Jay Robb, Whey Protein, Vanilla [Copy] 110
Cocoa Powder, Unsweetened 49
Clarified butter, Butter Oil 112
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 102
Egg as an Ingredient 78
Blackberries, Frozen, Unsweetened 96
Chicken Breast, Skin Removed Before Cooking 606
Tomato Raw, Includes Cherry, Grape, Roma 26
Coriander Leaf, Fresh 8
Chicory Greens, Raw 23
Black Pepper, Ground 1
Sari Foods, Nutritional Yeast Flakes 60
Sunflower Seeds, Raw 102
Pumpkin or Squash Seeds, Shelled, Unsalted 85
Primal Kitchen, Greek Dressing & Marinade, Made With Avocado Oil 75
Avocado, Black Skin, California Type 114
Coffee, Prepared From Grounds 5
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101

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