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
8.7
Zinc : Copper
13.6
Potassium : Sodium
0.7
Calcium : Magnesium
7.7
Iron : Copper
17.6
Calcium : Phosphorus
0.9

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
Niacin (B3) 6%
Thiamin (B1) 9%
Magnesium 15%
Manganese 17%
Iron 18%
Omega-3 18%
Potassium 18%
Vitamin D 18%
Copper 23%
Sodium 24%
Vitamin B6 25%
Vitamin E 27%
Folate 30%

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 7.3 1.68 48%
beef liver 6.7 1.75 60%
veal liver 6.5 1.92 55%
chicken liver 5.8 1.72 50%
lamb kidney 5.2 1.12 52%
turkey liver 5.6 1.89 47%
pork liver 3.4 1.65 59%
chicken breast 3.1 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
halibut 7.3 1.11 66%
salmon 7.4 1.56 52%
crab 5.9 0.83 71%
sturgeon 5.9 1.35 49%
pollock 5.6 1.11 69%
fish roe 5.7 1.43 47%
trout 5.9 1.68 45%
mussel 5.0 0.86 63%
rockfish 5.0 1.09 66%
crayfish 4.7 0.82 67%
white fish 4.8 1.08 70%
lobster 4.6 0.89 71%
mollusks conch 4.8 1.30 54%
oysters 4.5 1.02 59%
haddock 4.5 1.16 71%
anchovy 5.0 2.10 44%
flounder 3.8 0.86 57%
tuna 4.5 1.84 52%
octopus 4.1 1.64 71%
cod 4.5 2.90 71%
whiting 3.0 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 13.8 0.23 49%
coriander 13.7 0.23 30%
chicory greens 13.1 0.23 23%
asparagus 12.5 0.22 50%
watercress 11.9 0.11 65%
seaweed (laver) 12.1 0.35 80%
amaranth leaves 11.3 0.21 86%
beet greens 11.1 0.22 35%
chard 10.9 0.19 51%
zucchini 10.5 0.17 40%
endive 10.2 0.17 7%
lettuce 10.1 0.15 50%
okra 9.9 0.22 50%
mustard greens 9.7 0.27 36%
radicchio 9.5 0.23 68%
chives 9.5 0.30 48%
summer squash 9.4 0.19 45%
chinese cabbage 9.4 0.12 54%
white mushroom 9.3 0.22 65%
seaweed (wakame) 9.4 0.45 79%
portabella mushrooms 9.3 0.29 55%
parsley 9.3 0.36 48%
banana pepper 8.9 0.27 36%
broccoli 8.8 0.35 50%
arugula 8.6 0.25 45%
turnip greens 8.6 0.29 44%
kale 8.1 0.28 60%
escarole 8.0 0.19 24%
spirulina 8.0 0.26 70%
celery 7.9 0.18 50%
wheat bran 9.3 2.16 38%
shiitake mushroom 7.6 0.39 58%
cauliflower 7.4 0.25 50%
yeast extract spread 8.4 1.85 59%
red peppers 7.1 0.31 40%
butternut squash 7.1 0.45 75%
mung beans 6.7 0.19 74%
sauerkraut 6.5 0.19 39%
jalapeno peppers 6.5 0.27 37%
winter squash 6.4 0.40 69%
pumpkin 6.2 0.20 76%
eggplant 6.2 0.25 35%
artichokes 6.2 0.47 49%
brussel sprouts 6.2 0.42 50%
radishes 6.0 0.16 43%
onions 6.1 0.32 65%
cabbage 6.0 0.23 55%
pinto beans 5.8 0.22 83%
snap beans 5.6 0.15 58%
red cabbage 5.5 0.29 55%
collards 5.5 0.33 37%
alfalfa 5.2 0.23 19%
chayote 5.1 0.24 41%
pickles 4.7 0.12 40%
cucumber 4.7 0.12 40%
turnips 4.7 0.21 51%
peas 4.8 0.42 65%
edamame 5.1 1.21 41%
seaweed (kelp) 4.4 0.43 77%
carrots 4.1 0.41 64%
lemongrass 4.5 0.99 93%
beets 4.0 0.43 70%
celeriac 3.8 0.42 72%
coconut water 3.6 0.19 66%
rhubarb 3.5 0.21 55%
leeks 3.8 0.61 83%
blackberries 3.4 0.43 27%
soybeans (sprouted) 3.5 0.81 49%
turnips 2.5 0.22 61%
cantaloupe 2.4 0.34 70%
boysenberries 2.4 0.50 54%

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) 75 155
fat (g) 15 85
carbs (g) 0 80
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 December 23 2018 while her least nutrient-dense day is December 23 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)
Fairlife, 2% Reduced Fat Ultra-Filtered Milk 30
Simplynature, Country Style Chicken Breakfast Sausage With Sage And Thyme 100
Broccoli, Raw 19
Egg, Whole, Raw, Fresh 143
Parmesan Cheese, Fresh, Hard 56
Blackberries, Fresh 24

Worst Day

food name energy (kcal)
Fairlife, 2% Reduced Fat Ultra-Filtered Milk 30
Simplynature, Country Style Chicken Breakfast Sausage With Sage And Thyme 100
Broccoli, Raw 19
Egg, Whole, Raw, Fresh 143
Parmesan Cheese, Fresh, Hard 56
Blackberries, Fresh 24

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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