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).

supplements

The supplements listed below will provide Sue 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
2.2
Zinc : Copper
6.8
Potassium : Sodium
0.9
Calcium : Magnesium
2.1
Iron : Copper
6.3
Calcium : Phosphorus
1.2

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.

nutrient % DRI prioritize
Phosphorus 63%
Iron 76%
Vitamin E 76%
Potassium 82%
Manganese 83%
Sodium 83%
Calcium 90%
Panto Acid (B5) 91%
Omega-3 94%
Folate 116%
Magnesium 116%
Thiamin (B1) 121%
Niacin (B3) 158%

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
lamb kidney 606.5 1.12 52%
lamb liver 739.0 1.68 48%
beef liver 731.9 1.75 60%
pork liver 590.4 1.65 59%
veal liver 630.7 1.92 55%
chicken liver 521.2 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 661.9 1.30 54%
mussel 434.7 0.86 63%
fish roe 547.9 1.43 47%
crab 205.4 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1267.3 2.46 65%
wheat bran 1167.4 2.16 38%
spinach 539.8 0.23 49%
snap beans 404.3 0.15 58%
turnip greens 435.6 0.29 44%
black beans 1398.1 3.41 73%
winter squash 398.1 0.40 69%
artichokes 414.2 0.47 49%
amaranth leaves 310.0 0.21 86%
pumpkin 290.8 0.20 76%
butternut squash 367.9 0.45 75%
edamame 601.4 1.21 41%
portabella mushrooms 273.6 0.29 55%
brussel sprouts 307.1 0.42 50%
asparagus 243.2 0.22 50%
chinese cabbage 199.5 0.12 54%
jalapeno peppers 217.8 0.27 37%
escarole 195.0 0.19 24%
red peppers 230.3 0.31 40%
collards 235.6 0.33 37%
banana pepper 209.6 0.27 36%
celery 181.1 0.18 50%
shiitake mushroom 246.3 0.39 58%
onions 218.8 0.32 65%
parsley 228.3 0.36 48%
kale 201.3 0.28 60%
cauliflower 186.5 0.25 50%
zucchini 157.3 0.17 40%
broccoli 212.8 0.35 50%
mung beans 159.6 0.19 74%
summer squash 158.8 0.19 45%
lemongrass 405.7 0.99 93%
peas 212.0 0.42 65%
okra 147.9 0.22 50%
sauerkraut 136.6 0.19 39%
turnips 134.1 0.21 51%
lentils 438.3 1.16 64%
garbanzo beans 1271.3 3.78 69%
mustard greens 142.2 0.27 36%
pickles 96.6 0.12 40%
cucumber 96.6 0.12 40%
coconut water 117.1 0.19 66%
soybeans (sprouted) 312.4 0.81 49%
jerusalem-artichokes 284.1 0.73 87%
cowpeas 404.8 1.16 69%
chayote 105.1 0.24 41%
radishes 73.2 0.16 43%
mulberries 157.3 0.43 74%
watercress 51.3 0.11 65%
chard 71.5 0.19 51%
celeriac 144.0 0.42 72%
beet greens 79.9 0.22 35%
lettuce 56.6 0.15 50%
rhubarb 73.2 0.21 55%
cabbage 77.7 0.23 55%
eggplant 81.3 0.25 35%
white mushroom 74.6 0.22 65%
radicchio 71.5 0.23 68%
blackberries 133.0 0.43 27%
chicory greens 70.8 0.23 23%
red cabbage 90.1 0.29 55%
carrots 122.1 0.41 64%
seaweed (laver) 103.0 0.35 80%
alfalfa 60.1 0.23 19%
beets 122.1 0.43 70%
endive 42.8 0.17 7%
boysenberries 131.5 0.50 54%
strawberries 74.7 0.32 49%
cantaloupe 73.2 0.34 70%
turnips 32.4 0.22 61%
arugula 26.2 0.25 45%
leeks 137.1 0.61 83%
coriander 11.6 0.23 30%
pinto beans 6.4 0.22 83%
lima beans 293.0 1.13 70%
spirulina 9.6 0.26 70%
grapefruit 14.1 0.30 83%
honeydew melon 29.7 0.36 66%
chives 8.5 0.30 48%
limes 4.9 0.30 70%
carambola 10.0 0.31 56%
peaches 32.3 0.39 70%
seaweed (kelp) 33.9 0.43 77%
raspberries 67.6 0.52 30%
seaweed (wakame) 41.1 0.45 79%
kiwifruit 90.2 0.61 55%
nectarines 32.4 0.44 72%
grapefruit -4.5 0.33 85%
watermelon -16.1 0.30 60%
kidney beans 953.4 3.37 74%

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) 55 150
fat (g) 15 65
carbs (g) 0 85
energy (calories) 1150

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 August 25 2019 while her least nutrient-dense day is June 30 2019.

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)
Eggs, Cooked 136
Bacon, Pork 19
Celery, Raw 5
Weightwatchers, Cottage Cheese 36
Beef, ground, patty, frozen, broiled, degree of doneness: medium 222
Lettuce, Romaine or Cos 10
Spinach, Cooked from Fresh 83
Blueberries, Fresh 21
Goat Yoghurt - CapriLac 50

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