Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sue 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 Sue’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
4.1
Zinc : Copper
29.8
Potassium : Sodium
1.3
Calcium : Magnesium
1.1
Iron : Copper
14.5
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sue’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.

nutrient % DRI prioritize
Sodium 50%
Vitamin E 62%
Manganese 63%
Omega-3 66%
Iron 68%
Potassium 72%
Calcium 88%
Phosphorus 92%
Copper 106%
Folate 117%
Vitamin C 118%
Vitamin D 161%
Vitamin B6 174%
Cystine 451%
Vitamin B-12 260%
Niacin (B3) 227%
Vitamin A 372%
Selenium 207%
Zinc 390%
Magnesium 216%

optimal foods for you

The foods listed below will provide Sue 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
turkey 2662.6 1.89 50%
veal liver 1784.2 1.92 55%
beef liver 1689.5 1.75 60%
lamb liver 1543.6 1.68 48%
pork liver 1422.4 1.65 59%
lamb kidney 872.0 1.12 52%
turkey liver 1039.5 1.89 47%
lamb (lean) 710.2 1.44 43%
chicken liver 819.0 1.72 50%
egg white 160.3 0.52 74%
beef kidney 681.3 1.57 52%
pork chops 718.2 1.74 54%
kefir (low fat) 1.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3382.0 1.43 47%
salmon 1733.3 1.56 52%
halibut 1304.5 1.11 66%
crab 1114.2 0.83 71%
lobster 1085.6 0.89 71%
mussel 1073.0 0.86 63%
mollusks conch 1118.8 1.30 54%
rockfish 967.7 1.09 66%
clam 1048.2 1.42 73%
octopus 1124.1 1.64 71%
flounder 583.6 0.86 57%
crayfish 565.2 0.82 67%
tuna 838.2 1.84 52%
pollock 463.8 1.11 69%
oysters 409.5 1.02 59%
whiting 408.2 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 645.9 0.23 49%
wheat bran 1486.2 2.16 38%
amaranth leaves 469.0 0.21 86%
turnip greens 482.4 0.29 44%
chinese cabbage 251.4 0.12 54%
portabella mushrooms 322.0 0.29 55%
pumpkin 262.5 0.20 76%
red peppers 322.5 0.31 40%
asparagus 270.9 0.22 50%
kale 294.4 0.28 60%
winter squash 346.4 0.40 69%
banana pepper 266.6 0.27 36%
snap beans 197.9 0.15 58%
zucchini 196.9 0.17 40%
butternut squash 319.7 0.45 75%
artichokes 323.2 0.47 49%
summer squash 169.9 0.19 45%
collards 237.0 0.33 37%
parsley 240.3 0.36 48%
escarole 150.7 0.19 24%
broccoli 225.0 0.35 50%
edamame 659.5 1.21 41%
cauliflower 166.3 0.25 50%
celery 127.6 0.18 50%
mustard greens 170.6 0.27 36%
jalapeno peppers 165.9 0.27 37%
brussel sprouts 241.6 0.42 50%
carrots 231.4 0.41 64%
mung beans 121.7 0.19 74%
onions 173.7 0.32 65%
okra 127.4 0.22 50%
watercress 61.2 0.11 65%
sauerkraut 92.7 0.19 39%
shiitake mushroom 190.0 0.39 58%
chard 88.3 0.19 51%
radishes 65.8 0.16 43%
seaweed (laver) 159.2 0.35 80%
lettuce 50.2 0.15 50%
beet greens 83.9 0.22 35%
chayote 90.8 0.24 41%
radicchio 81.9 0.23 68%
coconut water 62.9 0.19 66%
white mushroom 77.5 0.22 65%
cucumber 21.5 0.12 40%
pickles 21.5 0.12 40%
chicory greens 74.6 0.23 23%
endive 35.5 0.17 7%
rhubarb 51.7 0.21 55%
cabbage 59.5 0.23 55%
turnips 41.8 0.21 51%
oat bran 1173.6 2.46 65%
alfalfa 43.7 0.23 19%
cantaloupe 86.6 0.34 70%
eggplant 38.4 0.25 35%
red cabbage 58.6 0.29 55%
blackberries 114.9 0.43 27%
arugula 23.2 0.25 45%
coriander 12.4 0.23 30%
pinto beans 5.5 0.22 83%
peas 96.0 0.42 65%
spirulina 7.5 0.26 70%
turnips -15.1 0.22 61%
strawberries 21.2 0.32 49%
chives 9.9 0.30 48%
carambola 12.5 0.31 56%
celeriac 57.5 0.42 72%
beets 54.1 0.43 70%
limes -25.4 0.30 70%
seaweed (kelp) 27.8 0.43 77%
mulberries 25.2 0.43 74%
seaweed (wakame) 36.6 0.45 79%

macronutrients

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

macro targets

While Sue’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) 55 140
fat (g) 15 60
carbs (g) 0 80
energy (calories) 1100

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 Sue’s food log based on the harder to find 50% of the essential nutrients. Sue’s most nutrient dense day is January 18 2020 while her least nutrient-dense day is January 20 2020.

best and worst days

Sue’s food diary for the best and worst days are shown below for comparison. Sue 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)

Worst Day

food name energy (kcal)

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