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
9.4
Zinc : Copper
28.4
Potassium : Sodium
0.9
Calcium : Magnesium
9.5
Iron : Copper
19.6
Calcium : Phosphorus
1.1

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
Manganese 19%
Vitamin E 22%
Vitamin C 31%
Magnesium 33%
Vitamin D 33%
Folate 34%
Copper 38%
Iron 38%
Thiamin (B1) 41%
Vitamin K1 44%
Potassium 53%
Omega-3 65%
Calcium 77%

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 760.1 1.68 48%
lamb kidney 285.7 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1975.9 1.43 47%
mollusks conch 792.1 1.30 54%
salmon 783.0 1.56 52%
mussel 474.1 0.86 63%
crab 447.3 0.83 71%
lobster 413.8 0.89 71%
halibut 360.1 1.11 66%
rockfish 348.8 1.09 66%
crayfish 249.8 0.82 67%
flounder 212.8 0.86 57%
trout 409.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
edamame 939.0 1.21 41%
black beans 1465.3 3.41 73%
spinach 592.5 0.23 49%
oat bran 1078.8 2.46 65%
turnip greens 498.2 0.29 44%
brussel sprouts 458.7 0.42 50%
snap beans 366.8 0.15 58%
garbanzo beans 1292.4 3.78 69%
artichokes 402.3 0.47 49%
amaranth leaves 326.4 0.21 86%
kale 324.0 0.28 60%
winter squash 348.3 0.40 69%
collards 306.2 0.33 37%
lupin seeds 1199.6 3.71 51%
pumpkin 261.6 0.20 76%
butternut squash 326.8 0.45 75%
wheat bran 765.3 2.16 38%
asparagus 243.9 0.22 50%
red peppers 263.3 0.31 40%
banana pepper 246.3 0.27 36%
onions 259.6 0.32 65%
broccoli 264.0 0.35 50%
parsley 263.6 0.36 48%
chinese cabbage 198.5 0.12 54%
zucchini 201.0 0.17 40%
summer squash 202.7 0.19 45%
escarole 186.8 0.19 24%
kiwifruit 299.2 0.61 55%
soybeans (sprouted) 340.9 0.81 49%
cauliflower 190.0 0.25 50%
celery 170.3 0.18 50%
mustard greens 178.9 0.27 36%
portabella mushrooms 188.1 0.29 55%
mung beans 153.1 0.19 74%
okra 160.5 0.22 50%
jalapeno peppers 158.2 0.27 37%
sauerkraut 123.9 0.19 39%
coconut water 122.6 0.19 66%
cabbage 130.9 0.23 55%
cucumber 89.7 0.12 40%
pickles 89.7 0.12 40%
peas 167.3 0.42 65%
cowpeas 363.2 1.16 69%
blackberries 164.2 0.43 27%
strawberries 133.0 0.32 49%
radicchio 102.0 0.23 68%
chayote 105.7 0.24 41%
watercress 67.9 0.11 65%
chard 89.1 0.19 51%
beet greens 94.6 0.22 35%
radishes 73.9 0.16 43%
rhubarb 87.2 0.21 55%
turnips 84.6 0.21 51%
celeriac 132.5 0.42 72%
shiitake mushroom 121.7 0.39 58%
lemongrass 280.7 0.99 93%
chicory greens 78.6 0.23 23%
red cabbage 97.3 0.29 55%
cantaloupe 105.2 0.34 70%
lettuce 56.9 0.15 50%
seaweed (laver) 108.4 0.35 80%
eggplant 74.7 0.25 35%
grapefruit 83.4 0.30 83%
beets 114.2 0.43 70%
carrots 106.4 0.41 64%
endive 40.8 0.17 7%
alfalfa 53.0 0.23 19%
mulberries 102.5 0.43 74%
white mushroom 50.2 0.22 65%
turnips 44.6 0.22 61%
boysenberries 105.7 0.50 54%
lentils 278.6 1.16 64%
carambola 53.5 0.31 56%
grapefruit 57.9 0.33 85%
arugula 25.7 0.25 45%
kidney beans 853.9 3.37 74%
leeks 119.8 0.61 83%
honeydew melon 48.9 0.36 66%
coriander 12.1 0.23 30%
pinto beans 4.6 0.22 83%
lima beans 242.9 1.13 70%
navy beans 308.8 1.40 61%
oranges 59.6 0.46 77%
spirulina 6.3 0.26 70%
limes 12.5 0.30 70%
raspberries 72.8 0.52 30%

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 May 20 2020 while her least nutrient-dense day is June 08 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