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
8.7
Zinc : Copper
10.9
Potassium : Sodium
0.9
Calcium : Magnesium
2.1
Iron : Copper
19.1
Calcium : Phosphorus
0.6

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%
Manganese 78%
Omega-3 83%
Vitamin B-12 377%
Folate 121%
Vitamin B-6 159%
Pantothenic acid (B5) 164%
Niacin (B3) 145%
Riboflavin (B2) 228%
Thiamin (B1) 143%
Vitamin D 93%
Vitamin E 235%
Vitamin A 386%
Selenium 177%
Copper 136%
Zinc 182%
Magnesium 114%
Calcium 88%

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
lamb liver 36.0 1.68 48%
chicken liver 35.7 1.72 50%
lamb kidney 34.5 1.12 52%
veal liver 36.6 1.92 55%
beef liver 37.1 1.75 60%
pork liver 35.6 1.65 59%
turkey liver 30.3 1.89 47%
beef kidney 30.1 1.57 52%
lamb heart 25.9 1.61 48%
beef roast 24.5 1.78 48%
porterhouse steak (fat trimmed) 23.9 1.45 50%
pork chops 26.7 1.74 54%
rib eye fillet 22.9 1.99 45%
roast beef 19.9 2.19 38%
turkey heart 22.4 1.74 47%
chicken drumstick 21.5 1.49 47%
lamb brains 12.0 1.54 27%
bison 24.7 1.71 53%
whole egg 12.8 1.43 30%
roast pork 19.6 1.99 41%
ground pork 25.4 1.85 54%
pork loin 19.4 1.93 41%
pork shoulder 25.5 1.62 56%
chicken breast 26.8 1.48 60%
lamb (lean) 18.6 1.44 43%
pork ribs 18.9 2.16 39%
beef tripe 22.8 1.03 55%
lamb sweetbread 18.2 1.44 43%
leg ham 24.8 1.65 56%
beef heart 23.0 1.79 52%
pork (lean) 19.8 2.09 44%
chuck steak 22.8 1.94 51%
veal loin 20.5 1.75 48%
sirloin steak (lean) 23.9 1.77 57%
lamb lungs 22.0 0.95 58%
veal 26.4 1.51 65%
lamb shank 20.0 1.96 48%
ground beef (lean) 22.7 1.44 60%
beef rib eye steak 13.0 2.48 33%
roast ham 13.6 1.78 41%
beef brains 4.1 1.51 22%
elk 15.6 1.93 44%
lamb chop 15.1 2.34 42%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 31.5 1.43 47%
salmon 30.9 1.56 52%
trout 26.9 1.68 45%
sturgeon 26.4 1.35 49%
tuna 29.1 1.84 52%
anchovy 24.7 2.10 44%
crab 33.5 0.83 71%
flounder 27.0 0.86 57%
lobster 32.1 0.89 71%
sardine 20.0 2.08 38%
crayfish 29.5 0.82 67%
halibut 29.8 1.11 66%
caviar 18.9 2.64 33%
herring 18.3 2.17 36%
pollock 30.0 1.11 69%
rockfish 28.2 1.09 66%
perch 25.3 0.96 62%
mussel 24.0 0.86 63%
whiting 26.4 1.16 66%
shrimp 27.0 1.19 69%
haddock 27.4 1.16 71%
octopus 29.1 1.64 71%
white fish 26.4 1.08 70%
mackerel 5.0 3.05 14%
oysters 18.7 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
endive 17.3 0.17 7%
spinach 34.0 0.23 49%
chicory greens 18.7 0.23 23%
alfalfa 16.5 0.23 19%
turnip greens 26.6 0.29 44%
watercress 35.5 0.11 65%
coriander 19.0 0.23 30%
beet greens 18.9 0.22 35%
asparagus 23.6 0.22 50%
escarole 11.7 0.19 24%
spirulina 31.4 0.26 70%
seaweed (laver) 36.2 0.35 80%
chard 21.6 0.19 51%
chinese cabbage 21.8 0.12 54%
chives 19.2 0.30 48%
tofu 14.2 0.83 34%
mustard greens 12.7 0.27 36%
lettuce 17.9 0.15 50%
parsley 17.1 0.36 48%
portabella mushrooms 19.6 0.29 55%
zucchini 11.4 0.17 40%
collards 9.6 0.33 37%
olives -2.9 1.45 3%
wheat bran 15.7 2.16 38%
arugula 12.6 0.25 45%
okra 14.4 0.22 50%
banana pepper 7.5 0.27 36%
white mushroom 20.5 0.22 65%
broccoli 13.3 0.35 50%
blackberries 2.7 0.43 27%

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) 95 185
fat (g) 20 100
carbs (g) 0 95
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes