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 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 her 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
8.8
Zinc : Copper
9.3
Potassium : Sodium
1.0
Calcium : Magnesium
1.9
Iron : Copper
16.4
Calcium : Phosphorus
0.5

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, hypertension, inflammation, insomnia.

nutrient % DRI prioritize
Cystine 0%
Histidine 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%
Valine 0%
Calcium 54%
Vitamin D 80%
Omega-3 95%
Vitamin B12 326%
Folate 87%
Vitamin B6 139%
Vitamin B5 (Pantothenic acid) 151%
Vitamin B3 (Niacin) 147%
Vitamin B2 (Riboflavin) 190%
Vitamin B1 (Thiamin) 128%
Vitamin C 278%
Vitamin E 137%
Vitamin A 440%
Selenium 163%
Manganese 131%
Copper 131%
Zinc 137%
Magnesium 118%

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 & 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
turkey 45422.1 1.89 50%
beef brains 291.4 1.51 22%
headcheese -261.2 1.57 20%
lamb (lean) 6151.1 1.44 43%
liver sausage 373.0 3.31 13%
whole egg 1352.0 1.43 30%
lamb brains 492.1 1.54 27%
bologna -1698.4 3.10 11%
cream cheese -872.1 3.50 11%
sour cream (light) -1119.4 1.36 26%
ham 6.2 1.49 29%
liverwurst -507.2 3.26 16%
bratwurst -450.1 3.33 16%
sweetbread -2204.3 3.18 12%
meatballs -702.4 2.86 19%
liver pate -812.4 3.19 16%
goat cheese -457.5 2.64 21%
feta cheese -257.9 2.64 22%
pork loin 4138.6 1.93 41%
ricotta -954.0 1.74 27%
camembert -207.8 3.00 21%
frankfurter -1761.5 2.90 17%
brie -309.9 3.34 19%
turkey -87.7 2.21 28%
pork stomach, cooked -176.2 1.57 32%
pork sausage -623.7 3.25 20%
knackwurst -2389.3 3.07 16%
greek yogurt -2.0 0.97 37%
beef sausage -1256.2 3.32 18%
beef tripe -195.3 0.94 38%
salami -687.8 3.78 18%
pork ribs 2565.8 2.16 39%
pork chops 6217.7 1.74 54%
blue cheese -323.5 3.53 21%
chicken 1527.0 2.19 36%
rib eye fillet 3825.2 1.99 45%
roast beef 2026.2 2.19 38%
beef rib eye steak 919.0 2.48 33%
muenster cheese -369.6 3.68 21%
egg yolk -2888.2 2.75 18%
monterey cheese -319.0 3.73 21%
ground turkey 341.9 2.58 30%
limburger cheese -1772.5 3.27 19%
lamb liver 3945.2 1.68 48%
t-bone steak -504.5 2.94 26%
edam cheese -225.0 3.57 23%
rotisserie chicken back -309.7 2.12 32%
pork ribs -1858.9 3.61 18%
lamb leg 195.3 2.58 31%
Poultry salad sandwich spread -432.6 2.00 33%
swiss cheese -79.2 3.93 22%
ground beef -367.8 2.48 30%
colby -417.5 3.94 21%
roast pork 1803.9 1.99 41%
gouda cheese -229.0 3.56 24%
roast ham 1369.6 1.78 41%
sandwich spread, pork -804.2 2.35 30%
lamb sweetbread 1272.2 1.44 43%
ground beef, 80/20 5.2 2.70 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 8603.8 1.43 47%
mackerel 182.1 3.05 14%
salmon 5608.2 1.56 52%
sardine 1882.3 2.08 38%
caviar 739.9 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 35.3 0.17 7%
olives -13.3 1.45 3%
alfalfa 104.8 0.23 19%
chicory greens 71.9 0.23 23%
escarole 94.6 0.19 24%
corn bran -507.8 2.24 12%
blackberries 79.1 0.43 27%
coriander 14.4 0.23 30%
avocado -4436.7 1.60 8%
raspberries -15.6 0.52 30%
beet greens 87.5 0.22 35%
eggplant -132.5 0.25 35%
banana pepper 244.1 0.27 36%
mustard greens 190.4 0.27 36%
tofu 441.9 0.83 34%
collards 65.8 0.33 37%
jalapeno peppers -158.0 0.27 37%
sauerkraut -139.1 0.19 39%
pickles -88.6 0.12 40%
cucumber -88.6 0.12 40%
zucchini 93.7 0.17 40%
red peppers -78.9 0.31 40%
chayote -228.6 0.24 41%
turnip greens 936.3 0.29 44%
radishes -77.1 0.16 43%
summer squash -28.8 0.19 45%
spinach 1093.5 0.23 49%
arugula 27.1 0.25 45%
edamame 306.8 1.21 41%
coconut meat -4845.7 3.54 10%

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) 90 185
fat (g) 20 95
carbs (g) 0 50
energy (calories) 1400

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 January 01 2019 while her least nutrient-dense day is December 30 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)
Tea, Brewed, Decaf, Unsweetened 3
Pure Protein, Natural Whey Protein, French Vanilla 79
Cherry Juice 81
Coffee, Prepared From Grounds 2
Enhanced Eggs with Omega 3 Fatty Acids, e.g. Eggland's Best 256
Butter, Salted 153
Onion, White, Yellow or Red, Raw 6
Organics, Mixed Baby Spring Greens, Fresh 18
Broccoli, Raw 34
Mushrooms, Raw 22
Scallions or Spring Onions, Tops Only, Raw 3
Tomato Raw, Includes Cherry, Grape, Roma 18
Olive Oil 119
Red Wine Vinegar 3
Pork Ragu Dec 2018 482
Kirkland, Protein Bar, Chocolate Brownie 190
Microingredients, Organic Spirulina 4
Bronson, Omega-3, Fish Oil, Triple Strength 14
Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough 190

Worst Day

food name energy (kcal)
Laughing Cow Mini Babybel, Gouda 155
Coffee, Prepared From Grounds 2
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Cereals ready-to-eat, Kashi Golean Crisp Toasted Berry Crumble 199
Pork Roast, Shoulder, Fresh, No Visible Fat Eaten 302
Rose Brand, Rice Paper 73
Cashew Butter, Salted 141
Hoisin Sauce 22
Organics, Mixed Baby Spring Greens, Fresh 5
Scallions or Spring Onions, Tops Only, Raw 6
Dufour Pastry Kitchens, Classic Puff Pastry 425
Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8"") trim, raw 262
Broccoli, Raw 34
Mushrooms, Raw 11
Butter, Salted 51
Chocolate Mousse 282
Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough 190
Cereals ready-to-eat, Kashi Golean Crisp Toasted Berry Crumble 346

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