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 and being paleo.

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).

supplements

The supplements listed below will provide she 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
7.2
Zinc : Copper
6.3
Potassium : Sodium
2.2
Calcium : Magnesium
2.0
Iron : Copper
11.0
Calcium : Phosphorus
0.4

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.

nutrient % DRI prioritize
Vitamin D 17%
Sodium 45%
Calcium 71%
Magnesium 99%
Potassium 105%
Manganese 121%
Iron 129%
Phosphorus 139%
Vitamin E 144%
Thiamin (B1) 146%
Niacin (B3) 186%

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
lamb liver 3.6 1.68 48%
lamb kidney 2.4 1.12 52%
beef tripe 2.2 1.03 55%
beef liver 2.0 1.75 60%
chicken liver 1.9 1.72 50%
pork chops 1.8 1.74 54%
pork shoulder 1.7 1.62 56%
veal liver 1.6 1.92 55%
veal 1.5 1.51 65%
pork liver 1.4 1.65 59%
chicken breast 1.3 1.48 60%
leg ham 1.2 1.65 56%
ground pork 1.2 1.85 54%
turkey liver 1.2 1.89 47%
beef kidney 1.1 1.57 52%
pork loin 1.0 1.93 41%
lamb lungs 0.8 0.95 58%
pork ribs 1.1 2.16 39%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3.9 1.43 47%
halibut 3.7 1.11 66%
salmon 3.7 1.56 52%
sturgeon 3.6 1.35 49%
trout 3.5 1.68 45%
anchovy 2.8 2.10 44%
mussel 2.2 0.86 63%
flounder 1.9 0.86 57%
rockfish 2.0 1.09 66%
white fish 1.7 1.08 70%
sardine 1.9 2.08 38%
mollusks conch 1.6 1.30 54%
crab 1.4 0.83 71%
crayfish 1.3 0.82 67%
mackerel 1.9 3.05 14%
tuna 1.5 1.84 52%
haddock 1.0 1.16 71%
pollock 0.9 1.11 69%
perch 0.9 0.96 62%
cod 1.4 2.90 71%
oysters 0.8 1.02 59%
shrimp 0.8 1.19 69%
orange roughy 0.7 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 4.8 0.23 49%
asparagus 4.7 0.22 50%
watercress 4.6 0.11 65%
coriander 4.3 0.23 30%
seaweed (laver) 4.2 0.35 80%
spirulina 3.8 0.26 70%
endive 3.6 0.17 7%
beet greens 3.6 0.22 35%
chicory greens 3.3 0.23 23%
seaweed (wakame) 3.3 0.45 79%
chard 3.2 0.19 51%
mustard greens 2.9 0.27 36%
okra 2.8 0.22 50%
yeast extract spread 3.3 1.85 59%
banana pepper 2.8 0.27 36%
turnip greens 2.8 0.29 44%
shiitake mushroom 2.8 0.39 58%
red peppers 2.6 0.31 40%
kale 2.5 0.28 60%
white mushroom 2.5 0.22 65%
portabella mushrooms 2.5 0.29 55%
butternut squash 2.5 0.45 75%
lettuce 2.4 0.15 50%
escarole 2.4 0.19 24%
amaranth leaves 2.3 0.21 86%
pumpkin 2.3 0.20 76%
winter squash 2.3 0.40 69%
broccoli 2.2 0.35 50%
collards 2.1 0.33 37%
parsley 2.1 0.36 48%
blackberries 1.9 0.43 27%
radicchio 1.8 0.23 68%
chinese cabbage 1.6 0.12 54%
lemongrass 1.7 0.99 93%
jalapeno peppers 1.4 0.27 37%
mung beans 1.3 0.19 74%
arugula 1.3 0.25 45%
celery 1.2 0.18 50%
eggplant 1.1 0.25 35%
zucchini 1.1 0.17 40%
pinto beans 1.1 0.22 83%
boysenberries 1.1 0.50 54%
chives 1.0 0.30 48%
carrots 1.1 0.41 64%
onions 1.0 0.32 65%
cranberries 1.0 0.46 65%
summer squash 0.9 0.19 45%
raspberries 1.0 0.52 30%
nectarines 0.9 0.44 72%
seaweed (kelp) 0.9 0.43 77%
mulberries 0.9 0.43 74%
peaches 0.8 0.39 70%
peas 0.8 0.42 65%
snap beans 0.7 0.15 58%
rhubarb 0.7 0.21 55%
brussel sprouts 0.6 0.42 50%
poi 0.8 1.12 97%
kiwifruit 0.6 0.61 55%
alfalfa 0.5 0.23 19%

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) 65 145
fat (g) 15 80
carbs (g) 0 70
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is May 01 2018 while her least nutrient-dense day is May 01 2018.

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)
Blueberries, Frozen, Unsweetened 26
Raspberries, Frozen, Unsweetened 26
Ricotta Cheese, Whole Milk 174
Greek Yogurt, Plain, Premium 116
Pumpkin or Squash Seeds, Shelled, Unsalted 57
Chia Seeds 24
Cinnamon, Ground 6
Pecans, Raw 47
Eggplant, Cooked 188
Onion, White, Yellow or Red, Cooked 56
Avocado, Green Skin, Florida Type 180
Mayonnaise, Homemade 302
Garlic, Fresh 4
Black Pepper, Ground 1
Chorizo 341
Watercress, Raw 2
Spinach, Raw 3
Tomato Raw, Includes Cherry, Grape, Roma 16
Mayonnaise, Homemade 201
Chicken Liver 234
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101

Worst Day

food name energy (kcal)
Blueberries, Frozen, Unsweetened 26
Raspberries, Frozen, Unsweetened 26
Ricotta Cheese, Whole Milk 174
Greek Yogurt, Plain, Premium 116
Pumpkin or Squash Seeds, Shelled, Unsalted 57
Chia Seeds 24
Cinnamon, Ground 6
Pecans, Raw 47
Eggplant, Cooked 188
Onion, White, Yellow or Red, Cooked 56
Avocado, Green Skin, Florida Type 180
Mayonnaise, Homemade 302
Garlic, Fresh 4
Black Pepper, Ground 1
Chorizo 341
Watercress, Raw 2
Spinach, Raw 3
Tomato Raw, Includes Cherry, Grape, Roma 16
Mayonnaise, Homemade 201
Chicken Liver 234
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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