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%
Potassium 34%
Thiamin (B1) 42%
Calcium 43%
Manganese 56%
Folate 57%
Niacin (B3) 62%
Vitamin C 65%
Omega-3 67%
Vitamin K1 69%
Copper 72%
Magnesium 73%
Phosphorus 75%

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 1059.0 1.68 48%
lamb kidney 619.1 1.12 52%
beef liver 704.5 1.75 60%
veal liver 623.9 1.92 55%
pork liver 468.7 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mussel 642.8 0.86 63%
crab 364.0 0.83 71%
lobster 341.1 0.89 71%
mollusks conch 430.9 1.30 54%
crayfish 214.7 0.82 67%
salmon 438.3 1.56 52%
octopus 459.6 1.64 71%
fish roe 381.5 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
edamame 948.1 1.21 41%
spinach 598.0 0.23 49%
snap beans 502.9 0.15 58%
wheat bran 1154.6 2.16 38%
turnip greens 498.6 0.29 44%
black beans 1536.1 3.41 73%
amaranth leaves 404.9 0.21 86%
artichokes 462.5 0.47 49%
oat bran 1139.8 2.46 65%
brussel sprouts 426.2 0.42 50%
chinese cabbage 250.7 0.12 54%
kale 304.1 0.28 60%
parsley 302.0 0.36 48%
collards 291.6 0.33 37%
onions 284.2 0.32 65%
portabella mushrooms 268.7 0.29 55%
asparagus 240.8 0.22 50%
zucchini 212.7 0.17 40%
summer squash 216.0 0.19 45%
banana pepper 239.0 0.27 36%
pumpkin 204.0 0.20 76%
mung beans 195.8 0.19 74%
escarole 190.5 0.19 24%
cauliflower 200.9 0.25 50%
winter squash 252.4 0.40 69%
celery 164.5 0.18 50%
jalapeno peppers 191.7 0.27 37%
sauerkraut 164.7 0.19 39%
butternut squash 254.8 0.45 75%
broccoli 217.4 0.35 50%
mustard greens 182.0 0.27 36%
red peppers 197.6 0.31 40%
okra 163.5 0.22 50%
soybeans (sprouted) 363.4 0.81 49%
lemongrass 423.9 0.99 93%
turnips 140.7 0.21 51%
peas 214.0 0.42 65%
coconut water 127.4 0.19 66%
shiitake mushroom 193.8 0.39 58%
pickles 96.8 0.12 40%
cucumber 96.8 0.12 40%
cabbage 124.4 0.23 55%
radishes 84.4 0.16 43%
lentils 431.9 1.16 64%
chard 90.0 0.19 51%
watercress 59.2 0.11 65%
jerusalem-artichokes 267.7 0.73 87%
chayote 101.3 0.24 41%
beet greens 95.0 0.22 35%
lettuce 65.5 0.15 50%
strawberries 119.5 0.32 49%
cowpeas 411.3 1.16 69%
radicchio 85.8 0.23 68%
red cabbage 106.6 0.29 55%
rhubarb 74.4 0.21 55%
seaweed (laver) 119.2 0.35 80%
white mushroom 73.9 0.22 65%
chicory greens 73.6 0.23 23%
cantaloupe 109.2 0.34 70%
alfalfa 66.7 0.23 19%
celeriac 133.1 0.42 72%
eggplant 69.6 0.25 35%
endive 42.7 0.17 7%
mulberries 127.6 0.43 74%
beets 124.3 0.43 70%
turnips 47.2 0.22 61%
lima beans 357.4 1.13 70%
blackberries 102.7 0.43 27%
arugula 28.8 0.25 45%
carrots 76.1 0.41 64%
grapefruit 38.9 0.30 83%
coriander 12.7 0.23 30%
pinto beans 6.2 0.22 83%
carambola 35.9 0.31 56%
spirulina 8.7 0.26 70%
honeydew melon 38.3 0.36 66%
leeks 128.1 0.61 83%
kiwifruit 127.0 0.61 55%
limes 12.2 0.30 70%
chives 12.0 0.30 48%
boysenberries 76.9 0.50 54%
grapefruit 14.6 0.33 85%
seaweed (wakame) 48.9 0.45 79%
seaweed (kelp) 30.7 0.43 77%
garbanzo beans 1189.8 3.78 69%
kidney beans 1047.7 3.37 74%
pineapple 43.7 0.50 76%

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