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
10.7
Zinc : Copper
14.5
Potassium : Sodium
1.1
Calcium : Magnesium
4.4
Iron : Copper
13.2
Calcium : Phosphorus
0.9

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 40%
Omega-3 48%
Iron 63%
Folate 68%
Vitamin E 70%
Sodium 72%
Magnesium 81%
Thiamin (B1) 84%
Potassium 86%
Vitamin K1 94%
Manganese 101%
Panto Acid (B5) 104%
Copper 108%

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 1011.4 1.68 48%
lamb kidney 487.6 1.12 52%
beef liver 615.0 1.75 60%
veal liver 651.4 1.92 55%
beef kidney 358.7 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2041.9 1.43 47%
mollusks conch 811.3 1.30 54%
salmon 867.4 1.56 52%
lobster 535.1 0.89 71%
crab 505.9 0.83 71%
mussel 490.4 0.86 63%
halibut 373.1 1.11 66%
rockfish 360.4 1.09 66%
crayfish 267.9 0.82 67%
trout 473.9 1.68 45%
flounder 213.7 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
edamame 940.5 1.21 41%
black beans 1470.8 3.41 73%
spinach 588.3 0.23 49%
oat bran 1155.0 2.46 65%
turnip greens 468.7 0.29 44%
snap beans 373.7 0.15 58%
garbanzo beans 1362.2 3.78 69%
brussel sprouts 425.3 0.42 50%
artichokes 409.4 0.47 49%
wheat bran 839.3 2.16 38%
winter squash 356.9 0.40 69%
pumpkin 276.0 0.20 76%
amaranth leaves 274.1 0.21 86%
collards 295.4 0.33 37%
butternut squash 328.8 0.45 75%
kale 278.2 0.28 60%
portabella mushrooms 269.5 0.29 55%
asparagus 248.3 0.22 50%
escarole 225.2 0.19 24%
onions 244.1 0.32 65%
lupin seeds 1174.7 3.71 51%
broccoli 249.8 0.35 50%
soybeans (sprouted) 371.6 0.81 49%
zucchini 195.7 0.17 40%
celery 187.8 0.18 50%
summer squash 191.9 0.19 45%
chinese cabbage 167.2 0.12 54%
parsley 227.6 0.36 48%
cauliflower 189.6 0.25 50%
banana pepper 193.9 0.27 36%
red peppers 198.1 0.31 40%
mung beans 157.6 0.19 74%
jalapeno peppers 176.0 0.27 37%
okra 158.0 0.22 50%
shiitake mushroom 199.9 0.39 58%
mustard greens 152.8 0.27 36%
pickles 103.6 0.12 40%
cucumber 103.6 0.12 40%
coconut water 118.6 0.19 66%
sauerkraut 113.4 0.19 39%
chayote 127.5 0.24 41%
cowpeas 374.4 1.16 69%
cabbage 113.7 0.23 55%
peas 161.1 0.42 65%
radicchio 104.8 0.23 68%
blackberries 156.6 0.43 27%
watercress 65.3 0.11 65%
sunflower seeds 1533.2 5.46 15%
celeriac 146.4 0.42 72%
turnips 88.1 0.21 51%
chard 83.0 0.19 51%
beet greens 90.7 0.22 35%
radishes 70.0 0.16 43%
rhubarb 82.4 0.21 55%
chicory greens 86.3 0.23 23%
eggplant 83.6 0.25 35%
lettuce 56.4 0.15 50%
red cabbage 94.7 0.29 55%
seaweed (laver) 107.1 0.35 80%
white mushroom 69.2 0.22 65%
carrots 113.5 0.41 64%
kiwifruit 171.0 0.61 55%
alfalfa 62.5 0.23 19%
endive 47.2 0.17 7%
lemongrass 269.9 0.99 93%
beets 113.6 0.43 70%
lentils 314.7 1.16 64%
strawberries 67.4 0.32 49%
turnips 39.4 0.22 61%
boysenberries 112.0 0.50 54%
cantaloupe 65.4 0.34 70%
grapefruit 45.6 0.30 83%
arugula 26.9 0.25 45%
carambola 44.5 0.31 56%
mulberries 68.7 0.43 74%
coriander 12.5 0.23 30%
pinto beans 5.2 0.22 83%
leeks 110.8 0.61 83%
spirulina 7.8 0.26 70%
honeydew melon 30.1 0.36 66%
grapefruit 24.6 0.33 85%
chives 9.4 0.30 48%
peaches 30.6 0.39 70%

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 September 21 2019 while her least nutrient-dense day is October 03 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