Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tina 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 Tina’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
13.8
Zinc : Copper
7.4
Potassium : Sodium
0.5
Calcium : Magnesium
4.5
Iron : Copper
8.6
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Tina’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: inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 28%
Manganese 64%
Iron 67%
Magnesium 73%
Thiamin (B1) 73%
Omega-3 74%
Potassium 81%
Vitamin E 82%
Folate 90%
Vitamin B6 100%
Niacin (B3) 109%
Phosphorus 117%
Calcium 121%
Cystine 231%
Riboflavin (B2) 213%
Vitamin C 291%
Vitamin A 347%
Selenium 327%
Copper 174%
Zinc 159%

optimal foods for you

The foods listed below will provide Tina 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).

Animal based foods

food name nutrient density energy density insulin load
chicken liver 15.7 1.72 50%
lamb liver 15.0 1.68 48%
turkey liver 13.7 1.89 47%
lamb kidney 13.3 1.12 52%
veal liver 14.9 1.92 55%
beef liver 15.1 1.75 60%
pork liver 14.7 1.65 59%
turkey heart 8.7 1.74 47%
beef brains 1.9 1.51 22%
whole egg 2.8 1.43 30%
liver sausage 1.4 3.31 13%
beef kidney 7.4 1.57 52%
lamb brains 1.5 1.54 27%
egg yolk 0.6 2.75 18%
lamb lungs 6.6 0.95 58%
ham 0.8 1.49 29%
liverwurst 0.5 3.26 16%
lamb heart 4.8 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 9.8 1.43 47%
oysters 10.8 1.02 59%
mackerel 3.6 3.05 14%
caviar 7.4 2.64 33%
salmon 9.6 1.56 52%
anchovy 8.3 2.10 44%
mussel 10.6 0.86 63%
trout 6.9 1.68 45%
sturgeon 6.9 1.35 49%
sardine 5.1 2.08 38%
halibut 10.1 1.11 66%
crab 10.6 0.83 71%
herring 4.2 2.17 36%
tuna 7.0 1.84 52%
flounder 6.6 0.86 57%
crayfish 8.7 0.82 67%
mollusks conch 6.0 1.30 54%
pollock 9.0 1.11 69%
rockfish 8.3 1.09 66%
lobster 8.9 0.89 71%
octopus 9.9 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
coriander 21.4 0.23 30%
endive 16.1 0.17 7%
chicory greens 18.9 0.23 23%
spinach 22.9 0.23 49%
beet greens 19.7 0.22 35%
asparagus 19.9 0.22 50%
mustard greens 16.1 0.27 36%
chard 18.1 0.19 51%
escarole 11.8 0.19 24%
lettuce 16.9 0.15 50%
turnip greens 15.7 0.29 44%
chinese cabbage 17.5 0.12 54%
zucchini 14.0 0.17 40%
chives 16.0 0.30 48%
parsley 15.6 0.36 48%
alfalfa 8.9 0.23 19%
seaweed (laver) 22.1 0.35 80%
watercress 18.3 0.11 65%
arugula 14.0 0.25 45%
wheat bran 15.2 2.16 38%
banana pepper 10.9 0.27 36%
red peppers 10.9 0.31 40%
jalapeno peppers 10.0 0.27 37%
summer squash 11.7 0.19 45%
collards 9.7 0.33 37%
broccoli 12.7 0.35 50%
amaranth leaves 20.4 0.21 86%
okra 12.3 0.22 50%
portabella mushrooms 13.4 0.29 55%
sauerkraut 9.5 0.19 39%
kale 13.3 0.28 60%
white mushroom 13.9 0.22 65%
radishes 8.5 0.16 43%
cauliflower 9.7 0.25 50%
celery 9.3 0.18 50%
blackberries 4.0 0.43 27%
spirulina 13.3 0.26 70%
eggplant 4.7 0.25 35%
brussel sprouts 8.1 0.42 50%
shiitake mushroom 9.7 0.39 58%
pickles 5.2 0.12 40%
cucumber 5.2 0.12 40%
chayote 5.3 0.24 41%
radicchio 11.0 0.23 68%
yeast extract spread 11.4 1.85 59%
artichokes 6.7 0.47 49%
avocado -1.3 1.60 8%
snap beans 7.9 0.15 58%
raspberries 2.1 0.52 30%
cabbage 7.2 0.23 55%
edamame 5.3 1.21 41%
onions 9.3 0.32 65%
olives -3.1 1.45 3%
turnips 5.5 0.21 51%
red cabbage 6.4 0.29 55%
peas 8.5 0.42 65%
mung beans 10.1 0.19 74%
seaweed (wakame) 11.2 0.45 79%
carrots 7.5 0.41 64%
soybeans (sprouted) 3.9 0.81 49%
winter squash 7.7 0.40 69%

macronutrients

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

macro targets

While Tina’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) 105 200
fat (g) 25 110
carbs (g) 0 110
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 Tina’s food log based on the harder to find 50% of the essential nutrients. Tina’s most nutrient dense day is April 26 2018 while her least nutrient-dense day is April 27 2018.

best and worst days

Tina’s food diary for the best and worst days are shown below for comparison. Tina 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)
Coffee coconut milk stevia 42
Coffee coconut milk stevia 42
Chicken Breast, Skin Removed Before Cooking 74
Chicken Breast, Skin Removed Before Cooking 74
Kraft Cracked Black Pepper Mayo with Olive Oil 45
Kraft Cracked Black Pepper Mayo with Olive Oil 45
Pepper Jack Cheese 79
Pepper Jack Cheese 79
Pizza Keto king 435
Pizza Keto king 435
Stuffed Green pepper soup 174
Stuffed Green pepper soup 174
Ole, High Fiber Low Carb Tortilla Wraps 50
Ole, High Fiber Low Carb Tortilla Wraps 50
Pork Roast, Loin, Fresh, No Visible Fat Eaten 61
Pork Roast, Loin, Fresh, No Visible Fat Eaten 61
Lemon fat bombs 2 85
Lemon fat bombs 2 85
Mixed Nuts, without Peanuts, Salted 174
Mixed Nuts, without Peanuts, Salted 174

Worst Day

food name energy (kcal)
Coffee with cream 36
Coffee with cream 36
Eggs, Cooked 155
Eggs, Cooked 155
Butter, Salted 51
Butter, Salted 51
Sausage Gravy 292
Sausage Gravy 292
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Miracle Biscuits 97
Miracle Biscuits 97
Open Acres, Beer Brats 230
Open Acres, Beer Brats 230
Teton Waters Ranch, Uncured Jalapeno Cheddar Brat 230
Teton Waters Ranch, Uncured Jalapeno Cheddar Brat 230
Ole, High Fiber Low Carb Tortilla Wraps 50
Ole, High Fiber Low Carb Tortilla Wraps 50
Bush's Best, baked beans, original, canned 90
Bush's Best, baked beans, original, canned 90
Zucchini, Cooked from Fresh 11
Zucchini, Cooked from Fresh 11
Strawberries, Fresh 19
Strawberries, Fresh 19
A Taste of Thai, Coconut Milk, Canned 120
A Taste of Thai, Coconut Milk, Canned 120
Truvia 2
Truvia 2
Bacon, Pork 45
Bacon, Pork 45
Cream Cheese Spread 44
Cream Cheese Spread 44
Jalapeno Pepper, Raw 2
Jalapeno Pepper, Raw 2

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes