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
13.3
Zinc : Copper
16.0
Potassium : Sodium
1.1
Calcium : Magnesium
3.7
Iron : Copper
14.2
Calcium : Phosphorus
0.8

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 45%
Folate 55%
Omega-3 55%
Sodium 57%
Potassium 65%
Vitamin E 66%
Iron 71%
Thiamin (B1) 76%
Magnesium 84%
Vitamin K1 97%
Panto Acid (B5) 99%
Copper 112%
Phosphorus 115%

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 1017.4 1.68 48%
lamb kidney 494.4 1.12 52%
beef liver 621.3 1.75 60%
veal liver 660.4 1.92 55%
beef kidney 368.2 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2073.9 1.43 47%
salmon 889.6 1.56 52%
mollusks conch 811.3 1.30 54%
lobster 544.5 0.89 71%
crab 513.6 0.83 71%
mussel 385.2 0.86 63%
halibut 388.2 1.11 66%
rockfish 374.4 1.09 66%
crayfish 264.1 0.82 67%
trout 484.5 1.68 45%
flounder 223.0 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
edamame 920.5 1.21 41%
black beans 1483.2 3.41 73%
spinach 549.7 0.23 49%
turnip greens 454.0 0.29 44%
oat bran 999.2 2.46 65%
brussel sprouts 423.8 0.42 50%
snap beans 344.6 0.15 58%
artichokes 406.7 0.47 49%
winter squash 356.2 0.40 69%
pumpkin 275.4 0.20 76%
butternut squash 327.9 0.45 75%
kale 268.1 0.28 60%
portabella mushrooms 271.0 0.29 55%
collards 278.7 0.33 37%
amaranth leaves 243.1 0.21 86%
asparagus 246.7 0.22 50%
escarole 217.7 0.19 24%
onions 243.3 0.32 65%
broccoli 248.8 0.35 50%
lupin seeds 1136.8 3.71 51%
zucchini 192.2 0.17 40%
soybeans (sprouted) 360.9 0.81 49%
celery 186.6 0.18 50%
summer squash 188.8 0.19 45%
parsley 227.3 0.36 48%
chinese cabbage 163.1 0.12 54%
banana pepper 194.1 0.27 36%
cauliflower 188.1 0.25 50%
red peppers 198.4 0.31 40%
jalapeno peppers 175.7 0.27 37%
mung beans 155.3 0.19 74%
shiitake mushroom 198.2 0.39 58%
okra 154.0 0.22 50%
mustard greens 152.8 0.27 36%
sunflower seeds 1534.7 5.46 15%
wheat bran 653.0 2.16 38%
pickles 103.1 0.12 40%
cucumber 103.1 0.12 40%
coconut water 115.6 0.19 66%
cowpeas 373.7 1.16 69%
sauerkraut 111.2 0.19 39%
chayote 124.9 0.24 41%
cabbage 111.6 0.23 55%
peas 159.4 0.42 65%
radicchio 104.3 0.23 68%
watercress 63.1 0.11 65%
celeriac 146.7 0.42 72%
turnips 87.5 0.21 51%
blackberries 142.2 0.43 27%
chard 80.2 0.19 51%
radishes 69.9 0.16 43%
beet greens 88.2 0.22 35%
chicory greens 84.2 0.23 23%
rhubarb 79.2 0.21 55%
eggplant 81.2 0.25 35%
red cabbage 92.8 0.29 55%
kiwifruit 177.2 0.61 55%
lettuce 54.7 0.15 50%
white mushroom 69.6 0.22 65%
seaweed (laver) 100.2 0.35 80%
carrots 114.1 0.41 64%
lentils 313.0 1.16 64%
alfalfa 61.6 0.23 19%
endive 45.5 0.17 7%
beets 110.6 0.43 70%
cantaloupe 68.6 0.34 70%
turnips 39.0 0.22 61%
strawberries 58.0 0.32 49%
grapefruit 51.7 0.30 83%
boysenberries 102.1 0.50 54%
carambola 46.9 0.31 56%
arugula 26.3 0.25 45%
mulberries 68.7 0.43 74%
coriander 12.2 0.23 30%
kidney beans 849.9 3.37 74%
pinto beans 5.1 0.22 83%
grapefruit 31.5 0.33 85%
honeydew melon 35.2 0.36 66%
leeks 105.6 0.61 83%
spirulina 7.7 0.26 70%
peaches 34.2 0.39 70%
chives 9.2 0.30 48%
navy beans 300.6 1.40 61%

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) 75 170
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 August 14 2019 while her least nutrient-dense day is August 17 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

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