Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 her 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
12.0
Zinc : Copper
9.3
Potassium : Sodium
0.6
Calcium : Magnesium
2.1
Iron : Copper
6.9
Calcium : Phosphorus
2.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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, methylation, insomnia.

nutrient % DRI prioritize
Omega-3 24%
Phosphorus 42%
Iron 48%
Manganese 49%
Potassium 81%
Thiamin (B1) 88%
Folate 103%
Calcium 105%
Selenium 129%
Magnesium 133%
Vitamin E 133%
Sodium 137%
Panto Acid (B5) 140%
Vitamin B-6 290%
Niacin (B3) 242%
Riboflavin (B2) 421%
Vitamin D 343%
Vitamin A 349%
Copper 159%
Zinc 182%

optimal foods for you

The foods listed below will provide she 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 17.2 1.72 50%
lamb liver 16.7 1.68 48%
beef liver 16.8 1.75 60%
veal liver 16.4 1.92 55%
lamb kidney 15.0 1.12 52%
pork liver 15.1 1.65 59%
turkey liver 14.8 1.89 47%
beef kidney 10.7 1.57 52%
turkey heart 7.9 1.74 47%
chicken breast 5.8 1.48 60%
lamb lungs 5.1 0.95 58%
kefir (low fat) 3.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.6 0.83 71%
oysters 11.4 1.02 59%
mussel 10.3 0.86 63%
lobster 10.1 0.89 71%
halibut 9.7 1.11 66%
crayfish 9.3 0.82 67%
fish roe 9.8 1.43 47%
salmon 9.6 1.56 52%
pollock 8.5 1.11 69%
octopus 9.0 1.64 71%
rockfish 7.7 1.09 66%
flounder 6.8 0.86 57%
trout 7.6 1.68 45%
sturgeon 7.0 1.35 49%
mollusks conch 7.0 1.30 54%
haddock 6.7 1.16 71%
anchovy 7.8 2.10 44%
tuna 7.0 1.84 52%
caviar 8.0 2.64 33%
cod 8.1 2.90 71%
shrimp 5.7 1.19 69%
whiting 5.2 1.16 66%
perch 4.9 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
coriander 22.4 0.23 30%
spinach 22.3 0.23 49%
watercress 20.4 0.11 65%
seaweed (laver) 20.5 0.35 80%
asparagus 20.1 0.22 50%
chicory greens 19.8 0.23 23%
amaranth leaves 19.4 0.21 86%
beet greens 19.2 0.22 35%
endive 18.1 0.17 7%
chard 18.1 0.19 51%
white mushroom 18.1 0.22 65%
portabella mushrooms 17.7 0.29 55%
lettuce 16.6 0.15 50%
chinese cabbage 16.0 0.12 54%
chives 15.9 0.30 48%
mustard greens 15.8 0.27 36%
parsley 15.8 0.36 48%
arugula 15.6 0.25 45%
wheat bran 16.9 2.16 38%
zucchini 14.3 0.17 40%
escarole 14.2 0.19 24%
seaweed (wakame) 14.0 0.45 79%
shiitake mushroom 13.7 0.39 58%
broccoli 13.2 0.35 50%
turnip greens 13.0 0.29 44%
spirulina 12.6 0.26 70%
radicchio 12.3 0.23 68%
alfalfa 11.9 0.23 19%
okra 11.8 0.22 50%
celery 11.7 0.18 50%
yeast extract spread 13.6 1.85 59%
summer squash 11.3 0.19 45%
jalapeno peppers 11.1 0.27 37%
pumpkin 10.7 0.20 76%
kale 10.8 0.28 60%
mung beans 10.7 0.19 74%
cauliflower 10.2 0.25 50%
banana pepper 10.2 0.27 36%
red peppers 10.0 0.31 40%
butternut squash 9.3 0.45 75%
collards 9.1 0.33 37%
seaweed (kelp) 9.1 0.43 77%
snap beans 8.7 0.15 58%
sauerkraut 8.5 0.19 39%
peas 8.7 0.42 65%
winter squash 8.5 0.40 69%
radishes 7.9 0.16 43%
pickles 7.9 0.12 40%
cucumber 7.9 0.12 40%
onions 8.1 0.32 65%
pinto beans 7.9 0.22 83%
artichokes 7.7 0.47 49%
brussel sprouts 7.4 0.42 50%
chayote 7.0 0.24 41%
eggplant 6.8 0.25 35%
cabbage 6.6 0.23 55%
turnips 6.5 0.21 51%
red cabbage 6.6 0.29 55%
carrots 6.0 0.41 64%
celeriac 5.6 0.42 72%
lemongrass 6.2 0.99 93%
edamame 5.3 1.21 41%
coconut water 3.8 0.19 66%
soybeans (sprouted) 4.5 0.81 49%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 200
fat (g) 15 110
carbs (g) 0 80
energy (calories) 1500

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 12 2019 while her least nutrient-dense day is January 16 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Paleo Valley, Grass Fed Organ Complex 9
Zipfizz, Orange Soda 20
Om Organic Mushroom Nutrition, Energy, Citrus Orange 20
Eggs, Cooked 167
Josef's Hungarian sausage bites 172
Blueberries, Fresh 22
Fage, Greek Strained Yogurt, 5% Milkfat 164
Kirkland Signature, Spanish Queen Olives 91
Kerrygold, Dubliner, Natural Cheese 193
dairy free BPC no butter 180
Chicken Wing, Skin Eaten 348
keèto grill creamed baked spinach 207
Avocado, Black Skin, California Type 72
Trader Joe's, Organic Sugar Snap Peas 11
Chocolate chip muffins: Keto Gatherings pg 156 165
Kirkland Signature, Extra Fancy Mixed Nuts 200
Keto Brick 79

Worst Day

food name energy (kcal)
dairy free BPC no butter 180
turkey cheeseburgers:Made Whole pg 212 220
Finlandia, Muenster Cheese 86
butternut squash with almonds and goat cheese 245
Buffalo Ranch Dressing: Tasty Yummies and desktop 64
Keto Brick 344

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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