Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jean 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 with a low insulin load diet.

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 Jean’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
3.4
Zinc : Copper
10.4
Potassium : Sodium
1.2
Calcium : Magnesium
3.1
Iron : Copper
12.0
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jean’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: insomnia.

nutrient % DRI prioritize
Vitamin D 18%
Vitamin E 42%
Calcium 45%
Iron 48%
Folate 50%
Panto Acid (B5) 58%
Potassium 60%
Magnesium 61%
Thiamin (B1) 61%
Sodium 70%
Niacin (B3) 74%
Vitamin C 78%
Copper 80%

optimal foods for you

The foods listed below will provide Jean with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
chicken liver 4.9 1.72 50%
lamb kidney 4.1 1.12 52%
lamb liver 4.0 1.68 48%
turkey liver 2.9 1.89 47%
beef liver 4.3 1.75 60%
ham 0.3 1.49 29%
veal liver 3.5 1.92 55%
beef brains -1.0 1.51 22%
lamb brains -0.7 1.54 27%
liver sausage -1.1 3.31 12%
egg yolk -1.1 2.75 18%
whole egg -1.0 1.43 30%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 3.9 1.43 47%
mollusks conch 4.3 1.3 54%
mackerel 0.6 3.05 14%
trout 2.8 1.68 45%
sturgeon 2.9 1.35 49%
caviar 1.7 2.64 33%
anchovy 2.2 2.1 44%
salmon 2.7 1.56 52%
sardine 0.5 2.08 38%

Suggested plant based foods

food name nutrient density energy density insulin load
endive 11.6 0.17 7%
chicory greens 13.1 0.23 23%
coriander 12.5 0.23 30%
beet greens 11.1 0.22 35%
escarole 9.6 0.19 24%
mustard greens 11.0 0.27 36%
watercress 13.9 0.11 65%
parsley 11.6 0.36 48%
spinach 11.5 0.23 49%
asparagus 10.4 0.22 50%
arugula 9.7 0.25 45%
banana pepper 8.5 0.27 36%
chinese cabbage 10.4 0.12 54%
okra 9.9 0.22 50%
alfalfa 6.1 0.23 19%
chives 9.6 0.3 48%
turnip greens 8.8 0.29 44%
lettuce 9.1 0.15 50%
chard 9.3 0.19 51%
broccoli 9.0 0.35 50%
red peppers 7.6 0.31 40%
zucchini 7.3 0.17 40%
yeast extract spread 10.5 1.85 59%
pickles 6.6 0.12 40%
cucumber 6.6 0.12 40%
cauliflower 8.0 0.25 50%
celery 7.4 0.18 50%
summer squash 6.6 0.19 45%
portabella mushrooms 7.1 0.29 55%
collards 4.8 0.33 37%
radishes 5.2 0.16 42%
sauerkraut 4.7 0.19 39%
eggplant 4.1 0.25 34%
jalapeno peppers 4.4 0.27 37%
white mushroom 7.6 0.22 65%
cabbage 6.3 0.23 55%
brussel sprouts 5.3 0.42 50%
shiitake mushroom 6.2 0.39 58%
artichokes 5.2 0.47 49%
radicchio 7.1 0.23 68%
blackberries 2.4 0.43 27%
amaranth leaves 9.3 0.21 86%
kale 6.1 0.28 60%
onions 6.3 0.32 65%
wheat bran 4.5 2.16 38%
chayote 3.2 0.24 40%
rhubarb 4.8 0.21 55%
seaweed (laver) 8.0 0.35 80%
avocado 0.0 1.6 8%
red cabbage 4.2 0.29 55%
turnips 3.5 0.21 51%
peas 5.3 0.42 65%
raspberries 1.2 0.52 30%
snap beans 4.3 0.15 58%
seaweed (kelp) 6.6 0.43 77%
olives -1.6 1.45 3%
seaweed (wakame) 6.8 0.45 79%
spirulina 5.6 0.26 70%
edamame 2.8 1.21 41%
soybeans (sprouted) 3.1 0.81 49%
winter squash 5.1 0.4 69%
strawberries 2.6 0.32 49%
butternut squash 5.8 0.45 75%
mung beans 5.3 0.19 74%
pumpkin 5.2 0.2 76%
tofu 0.6 0.83 34%
sunflower seeds 1.5 5.46 15%
coconut water 3.4 0.19 66%
flax seed 0.7 5.34 12%
kiwifruit 2.2 0.61 55%
boysenberries 1.8 0.5 54%
carrots 2.8 0.41 64%
corn bran -2.1 2.24 12%
pinto beans 4.8 0.22 83%
coconut milk -2.5 2.3 8%
beets 3.2 0.43 70%
carambola 1.2 0.31 56%

macronutrients

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

macro targets

While Jean’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) 80 200
fat (g) 20 95
carbs (g) 0 65
energy (calories) 1450

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 Jean’s food log based on the harder to find 50% of the essential nutrients. Jean’s most nutrient dense day is July 29 2020 while her least nutrient-dense day is June 20 2020.

best and worst days

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