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.

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
4.8
Zinc : Copper
13.9
Potassium : Sodium
0.4
Calcium : Magnesium
2.5
Iron : Copper
9.3
Calcium : Phosphorus
0.8

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
Iron 33%
Manganese 34%
Potassium 34%
Thiamin (B1) 42%
Niacin (B3) 62%
Calcium 67%
Omega-3 67%
Folate 71%
Sodium 71%
Magnesium 73%
Phosphorus 75%
Copper 81%
Panto Acid (B5) 85%

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 1310.3 1.68 48%
lamb kidney 821.0 1.12 52%
beef liver 1013.1 1.75 60%
veal liver 932.8 1.92 55%
pork liver 672.9 1.65 59%
chicken liver 546.9 1.72 50%
beef kidney 462.7 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
mussel 677.3 0.86 63%
lobster 480.2 0.89 71%
crab 437.9 0.83 71%
mollusks conch 472.9 1.30 54%
salmon 558.3 1.56 52%
fish roe 498.2 1.43 47%
crayfish 242.5 0.82 67%
octopus 498.5 1.64 71%
halibut 275.2 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
edamame 958.5 1.21 41%
wheat bran 1251.3 2.16 38%
black beans 1628.0 3.41 73%
spinach 505.8 0.23 49%
oat bran 1264.5 2.46 65%
snap beans 457.8 0.15 58%
artichokes 470.0 0.47 49%
amaranth leaves 352.6 0.21 86%
turnip greens 369.7 0.29 44%
portabella mushrooms 355.7 0.29 55%
pumpkin 225.1 0.20 76%
chinese cabbage 195.0 0.12 54%
zucchini 208.2 0.17 40%
asparagus 226.1 0.22 50%
shiitake mushroom 277.7 0.39 58%
summer squash 207.0 0.19 45%
winter squash 272.1 0.40 69%
escarole 190.2 0.19 24%
mung beans 189.8 0.19 74%
brussel sprouts 264.5 0.42 50%
jalapeno peppers 207.2 0.27 37%
cauliflower 196.9 0.25 50%
butternut squash 265.8 0.45 75%
celery 161.1 0.18 50%
parsley 220.7 0.36 48%
banana pepper 186.2 0.27 36%
onions 202.4 0.32 65%
lentils 497.1 1.16 64%
soybeans (sprouted) 371.5 0.81 49%
sauerkraut 150.5 0.19 39%
kale 181.0 0.28 60%
turnips 148.5 0.21 51%
okra 149.1 0.22 50%
lemongrass 413.1 0.99 93%
coconut water 128.7 0.19 66%
cucumber 101.2 0.12 40%
pickles 101.2 0.12 40%
peas 203.3 0.42 65%
jerusalem-artichokes 299.5 0.73 87%
collards 159.6 0.33 37%
cowpeas 448.0 1.16 69%
garbanzo beans 1358.6 3.78 69%
chayote 125.1 0.24 41%
broccoli 157.4 0.35 50%
mustard greens 125.1 0.27 36%
radishes 82.3 0.16 43%
red peppers 135.4 0.31 40%
white mushroom 94.2 0.22 65%
watercress 46.9 0.11 65%
chard 68.9 0.19 51%
lettuce 53.7 0.15 50%
beet greens 76.0 0.22 35%
seaweed (laver) 119.1 0.35 80%
eggplant 80.1 0.25 35%
alfalfa 72.2 0.23 19%
cabbage 71.9 0.23 55%
chicory greens 69.5 0.23 23%
radicchio 69.4 0.23 68%
red cabbage 91.0 0.29 55%
rhubarb 57.8 0.21 55%
beets 128.4 0.43 70%
endive 42.1 0.17 7%
celeriac 128.0 0.42 72%
turnips 46.5 0.22 61%
cantaloupe 75.0 0.34 70%
lima beans 348.2 1.13 70%
mulberries 98.0 0.43 74%
strawberries 59.6 0.32 49%
blackberries 92.0 0.43 27%
carrots 83.4 0.41 64%
kidney beans 1116.0 3.37 74%
arugula 25.1 0.25 45%
coriander 11.3 0.23 30%
pinto beans 6.8 0.22 83%
carambola 32.4 0.31 56%
spirulina 10.4 0.26 70%
boysenberries 87.8 0.50 54%
chives 9.2 0.30 48%
honeydew melon 27.0 0.36 66%
limes 3.2 0.30 70%
grapefruit 1.1 0.30 83%
seaweed (wakame) 53.4 0.45 79%
leeks 108.2 0.61 83%
navy beans 377.4 1.40 61%

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) 60 160
fat (g) 15 80
carbs (g) 0 55
energy (calories) 1200

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 March 14 2019 while her least nutrient-dense day is March 08 2019.

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)
Light Cream 29
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51
Yoplait, YQ, Plain 160
Lakanto, Drinking Chocolate 20
Egg, Whole, Raw, Fresh 143
Member's Mark, 100% Liquid Egg Whites 25
Broccoli Raab, Cooked 28
Daniele International, Prosciutto 51
Athenos, Crumbled Feta Cheese 71
Shrimp, Cooked from Frozen 270
Supplements 5

Worst Day

food name energy (kcal)
Cream, Fluid, Heavy Whipping 51
Quest Nutrition, Coconut Oil Powder 70
Two Good, Greek Yogurt, Mixed Berry 80
Palmini, Hearts of Palm, Linguine 20
Charbroiled Angus Choice Beef Patties 280
Pure Bone Broth, Chicken Bone Broth 30
Beef Steak, Tenderloin or Filet Mignon, No Visible Fat Eaten 116
Big Mac Sauce 88

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