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
9.0
Zinc : Copper
16.2
Potassium : Sodium
2.0
Calcium : Magnesium
2.9
Iron : Copper
14.0
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 34%
Sodium 41%
Omega-3 52%
Iron 58%
Vitamin E 64%
Magnesium 85%
Potassium 88%
Calcium 90%
Copper 93%
Folate 93%
Manganese 95%
Phosphorus 97%
Panto Acid (B5) 98%

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 725.5 1.68 48%
veal liver 682.8 1.92 55%
beef liver 639.4 1.75 60%
lamb kidney 366.6 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2009.3 1.43 47%
mollusks conch 876.6 1.30 54%
salmon 913.3 1.56 52%
lobster 596.4 0.89 71%
crab 558.1 0.83 71%
mussel 469.4 0.86 63%
rockfish 439.0 1.09 66%
halibut 438.6 1.11 66%
trout 503.2 1.68 45%
crayfish 291.5 0.82 67%
flounder 264.6 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2078.4 6.14 16%
sunflower seeds 1919.0 5.46 15%
edamame 906.7 1.21 41%
garbanzo beans 1413.8 3.78 69%
black beans 1159.7 3.41 73%
spinach 444.4 0.23 49%
wheat bran 774.3 2.16 38%
artichokes 396.6 0.47 49%
turnip greens 353.6 0.29 44%
snap beans 306.1 0.15 58%
winter squash 344.1 0.40 69%
pumpkin 273.1 0.20 76%
amaranth leaves 276.4 0.21 86%
butternut squash 306.5 0.45 75%
lupin seeds 1008.0 3.71 51%
portabella mushrooms 252.9 0.29 55%
brussel sprouts 259.0 0.42 50%
zucchini 181.8 0.17 40%
asparagus 185.9 0.22 50%
summer squash 176.9 0.19 45%
oat bran 673.6 2.46 65%
escarole 170.2 0.19 24%
celery 165.0 0.18 50%
kale 188.2 0.28 60%
cauliflower 175.5 0.25 50%
red peppers 190.5 0.31 40%
broccoli 196.0 0.35 50%
soybeans (sprouted) 293.5 0.81 49%
banana pepper 168.5 0.27 36%
jalapeno peppers 166.4 0.27 37%
chinese cabbage 128.5 0.12 54%
onions 169.2 0.32 65%
collards 171.5 0.33 37%
shiitake mushroom 182.0 0.39 58%
cowpeas 351.7 1.16 69%
parsley 170.1 0.36 48%
mung beans 129.8 0.19 74%
almonds 1416.0 6.07 15%
chayote 129.9 0.24 41%
blackberries 168.2 0.43 27%
coconut water 116.7 0.19 66%
sauerkraut 109.7 0.19 39%
lemongrass 284.3 0.99 93%
okra 110.2 0.22 50%
lentils 313.5 1.16 64%
mustard greens 109.9 0.27 36%
kiwifruit 185.7 0.61 55%
pickles 72.8 0.12 40%
cucumber 72.8 0.12 40%
radishes 74.3 0.16 43%
turnips 85.4 0.21 51%
radicchio 87.2 0.23 68%
celeriac 125.1 0.42 72%
beets 123.8 0.43 70%
eggplant 81.6 0.25 35%
rhubarb 72.3 0.21 55%
peas 118.0 0.42 65%
watercress 45.9 0.11 65%
chard 64.9 0.19 51%
seaweed (laver) 99.8 0.35 80%
chicory greens 70.8 0.23 23%
cabbage 66.8 0.23 55%
beet greens 64.6 0.22 35%
carrots 103.3 0.41 64%
kidney beans 752.7 3.37 74%
strawberries 80.5 0.32 49%
white mushroom 60.5 0.22 65%
boysenberries 117.7 0.50 54%
red cabbage 69.3 0.29 55%
lettuce 36.7 0.15 50%
alfalfa 50.4 0.23 19%
endive 34.9 0.17 7%
cantaloupe 69.0 0.34 70%
turnips 42.4 0.22 61%
mulberries 84.4 0.43 74%
carambola 60.4 0.31 56%
grapefruit 38.8 0.30 83%
navy beans 277.3 1.40 61%
leeks 102.8 0.61 83%
arugula 21.2 0.25 45%
peaches 51.1 0.39 70%
raspberries 80.2 0.52 30%
sweet potato 160.6 0.90 81%
grapefruit 36.1 0.33 85%

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 April 19 2019 while her least nutrient-dense day is April 13 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