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).

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
8.2
Zinc : Copper
23.1
Potassium : Sodium
1.2
Calcium : Magnesium
9.3
Iron : Copper
19.0
Calcium : Phosphorus
1.8

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
Vitamin D 24%
Iron 44%
Magnesium 44%
Manganese 45%
Vitamin E 48%
Folate 49%
Thiamin (B1) 51%
Copper 53%
Sodium 54%
Omega-3 60%
Panto Acid (B5) 63%
Potassium 67%
Phosphorus 70%

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 1112.0 1.68 48%
lamb kidney 556.6 1.12 52%
beef liver 732.2 1.75 60%
veal liver 757.4 1.92 55%
beef kidney 422.1 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2348.4 1.43 47%
salmon 999.2 1.56 52%
mollusks conch 878.5 1.30 54%
crab 599.2 0.83 71%
lobster 607.2 0.89 71%
mussel 574.2 0.86 63%
halibut 505.2 1.11 66%
rockfish 463.9 1.09 66%
crayfish 338.9 0.82 67%
flounder 338.2 0.86 57%
trout 520.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1480.6 2.46 65%
edamame 982.4 1.21 41%
black beans 1578.0 3.41 73%
wheat bran 1095.7 2.16 38%
spinach 526.2 0.23 49%
sunflower seeds 1974.4 5.46 15%
artichokes 438.1 0.47 49%
turnip greens 373.8 0.29 44%
snap beans 330.0 0.15 58%
garbanzo beans 1381.1 3.78 69%
amaranth leaves 308.3 0.21 86%
portabella mushrooms 331.3 0.29 55%
winter squash 359.3 0.40 69%
pumpkin 293.8 0.20 76%
butternut squash 332.3 0.45 75%
brussel sprouts 307.2 0.42 50%
asparagus 242.0 0.22 50%
lupin seeds 1234.9 3.71 51%
zucchini 207.9 0.17 40%
summer squash 201.1 0.19 45%
soybeans (sprouted) 375.3 0.81 49%
escarole 188.1 0.19 24%
cauliflower 195.0 0.25 50%
shiitake mushroom 235.0 0.39 58%
celery 171.4 0.18 50%
kale 201.8 0.28 60%
banana pepper 196.5 0.27 36%
chinese cabbage 155.4 0.12 54%
broccoli 214.6 0.35 50%
red peppers 199.4 0.31 40%
mung beans 152.7 0.19 74%
jalapeno peppers 169.7 0.27 37%
cowpeas 428.3 1.16 69%
onions 180.5 0.32 65%
parsley 188.3 0.36 48%
okra 149.6 0.22 50%
collards 174.7 0.33 37%
coconut water 125.3 0.19 66%
chayote 133.1 0.24 41%
pickles 97.0 0.12 40%
cucumber 97.0 0.12 40%
lentils 393.1 1.16 64%
sauerkraut 110.7 0.19 39%
mustard greens 129.3 0.27 36%
celeriac 173.6 0.42 72%
peas 161.2 0.42 65%
turnips 95.9 0.21 51%
watercress 64.2 0.11 65%
radishes 73.8 0.16 43%
radicchio 88.6 0.23 68%
blackberries 144.1 0.43 27%
chard 72.4 0.19 51%
cabbage 81.9 0.23 55%
white mushroom 81.3 0.22 65%
eggplant 85.3 0.25 35%
beet greens 78.3 0.22 35%
chicory greens 77.1 0.23 23%
seaweed (laver) 111.6 0.35 80%
rhubarb 68.0 0.21 55%
kidney beans 981.2 3.37 74%
lettuce 47.3 0.15 50%
alfalfa 65.9 0.23 19%
red cabbage 83.4 0.29 55%
beets 118.2 0.43 70%
carrots 111.9 0.41 64%
endive 41.2 0.17 7%
lemongrass 272.1 0.99 93%
strawberries 69.3 0.32 49%
turnips 42.9 0.22 61%
cantaloupe 61.2 0.34 70%
boysenberries 107.0 0.50 54%
kiwifruit 137.2 0.61 55%
arugula 23.2 0.25 45%
carambola 41.7 0.31 56%
mulberries 71.2 0.43 74%
coriander 11.1 0.23 30%
grapefruit 27.4 0.30 83%
pinto beans 5.6 0.22 83%
navy beans 338.9 1.40 61%
spirulina 7.7 0.26 70%
lima beans 250.3 1.13 70%
chives 7.9 0.30 48%
jerusalem-artichokes 128.3 0.73 87%

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) 75 175
fat (g) 15 80
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 January 01 2020 while her least nutrient-dense day is January 14 2020.

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

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