Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Holly 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 Holly’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Holly with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
11.2
Zinc : Copper
24.7
Potassium : Sodium
1.1
Calcium : Magnesium
2.0
Iron : Copper
20.2
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Holly’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Omega-3 12%
Calcium 15%
Manganese 15%
Vitamin D 19%
Vitamin E 19%
Iron 20%
Magnesium 21%
Copper 22%
Sodium 26%
Potassium 30%
Phosphorus 39%
Folate 42%
Panto Acid (B5) 45%

optimal foods for you

The foods listed below will provide Holly 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 5.7 1.68 48%
beef liver 5.0 1.75 60%
veal liver 4.8 1.92 55%
lamb kidney 4.0 1.12 52%
turkey liver 4.1 1.89 47%
chicken liver 3.9 1.72 50%
beef kidney 3.6 1.57 52%
lamb brains 2.9 1.54 27%
pork liver 2.7 1.65 59%
beef brains 2.3 1.51 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 6.3 1.43 47%
lobster 5.5 0.89 71%
crab 5.4 0.83 71%
trout 5.5 1.68 45%
mussel 4.7 0.86 63%
oysters 4.5 1.02 59%
crayfish 4.3 0.82 67%
salmon 4.3 1.56 52%
rockfish 3.7 1.09 66%
flounder 3.5 0.86 57%
sturgeon 3.7 1.35 49%
halibut 3.4 1.11 66%
mollusks conch 3.4 1.30 54%
white fish 2.6 1.08 70%
sardine 3.1 2.08 38%
mackerel 3.6 3.05 14%
caviar 3.3 2.64 33%
anchovy 3.0 2.10 44%
whiting 2.5 1.16 66%
pollock 2.3 1.11 69%
perch 2.1 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 10.8 0.35 80%
chicory greens 10.4 0.23 23%
coriander 10.0 0.23 30%
spinach 9.2 0.23 49%
endive 9.0 0.17 7%
radicchio 9.0 0.23 68%
seaweed (wakame) 8.9 0.45 79%
watercress 8.1 0.11 65%
escarole 8.1 0.19 24%
asparagus 7.9 0.22 50%
broccoli 7.4 0.35 50%
beet greens 7.3 0.22 35%
chard 7.2 0.19 51%
arugula 7.2 0.25 45%
zucchini 6.9 0.17 40%
amaranth leaves 6.7 0.21 86%
parsley 6.3 0.36 48%
celery 6.2 0.18 50%
portabella mushrooms 6.3 0.29 55%
white mushroom 6.1 0.22 65%
chives 6.0 0.30 48%
lettuce 5.8 0.15 50%
cauliflower 5.8 0.25 50%
summer squash 5.4 0.19 45%
pumpkin 5.3 0.20 76%
turnip greens 5.3 0.29 44%
mustard greens 5.3 0.27 36%
jalapeno peppers 5.1 0.27 37%
banana pepper 5.0 0.27 36%
spirulina 4.8 0.26 70%
red peppers 4.8 0.31 40%
okra 4.8 0.22 50%
chinese cabbage 4.6 0.12 54%
seaweed (kelp) 4.8 0.43 77%
shiitake mushroom 4.5 0.39 58%
eggplant 4.3 0.25 35%
kale 4.2 0.28 60%
yeast extract spread 5.0 1.85 59%
chayote 4.1 0.24 41%
alfalfa 4.1 0.23 19%
mung beans 4.0 0.19 74%
butternut squash 4.1 0.45 75%
pickles 3.9 0.12 40%
cucumber 3.9 0.12 40%
brussel sprouts 4.0 0.42 50%
onions 3.9 0.32 65%
radishes 3.8 0.16 43%
edamame 4.3 1.21 41%
winter squash 3.8 0.40 69%
sauerkraut 3.6 0.19 39%
snap beans 3.5 0.15 58%
peas 3.4 0.42 65%
artichokes 3.4 0.47 49%
blackberries 3.3 0.43 27%
wheat bran 4.2 2.16 38%
pinto beans 3.0 0.22 83%
cabbage 3.0 0.23 55%
beets 3.0 0.43 70%
lemongrass 3.2 0.99 93%
collards 2.7 0.33 37%
rhubarb 2.4 0.21 55%
red cabbage 2.4 0.29 55%
carrots 2.4 0.41 64%
boysenberries 2.2 0.50 54%
soybeans (sprouted) 2.3 0.81 49%
carambola 2.0 0.31 56%
turnips 1.9 0.21 51%
celeriac 1.8 0.42 72%

macronutrients

The macronutrient split of Holly’s diet is shown in the chart below.

macro targets

While Holly’s 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) 70 170
fat (g) 15 90
carbs (g) 0 75
energy (calories) 1300

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 Holly’s food log based on the harder to find 50% of the essential nutrients. Holly’s most nutrient dense day is February 15 2019 while her least nutrient-dense day is February 16 2019.

best and worst days

Holly’s food diary for the best and worst days are shown below for comparison. Holly 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)

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes