Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ana 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 with a low insulin load diet and being paleo.

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 Ana’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
3.7
Zinc : Copper
6.3
Potassium : Sodium
1.0
Calcium : Magnesium
3.6
Iron : Copper
6.2
Calcium : Phosphorus
2.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ana’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: high estrogen, fatigue, inflammation, insomnia, headaches.

nutrient % DRI prioritize
Folate 58%
Phosphorus 69%
Sodium 72%
Manganese 77%
Potassium 77%
Iron 99%
Thiamin (B1) 127%
Leucine 143%
Valine 143%
Magnesium 144%
Omega-3 144%
Niacin (B3) 147%
Panto Acid (B5) 150%
Cystine 237%
Vitamin B-12 234%
Vitamin B-6 198%
Riboflavin (B2) 195%
Vitamin D 241%
Vitamin E 436%
Selenium 212%
Copper 359%
Zinc 277%
Calcium 189%

optimal foods for you

The foods listed below will provide Ana with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
chicken liver 23.5 1.72 50%
lamb kidney 21.0 1.12 52%
lamb liver 19.9 1.68 48%
veal liver 22.1 1.92 55%
beef liver 22.5 1.75 60%
turkey liver 17.9 1.89 47%
pork liver 20.7 1.65 59%
beef kidney 15.0 1.57 52%
turkey heart 13.5 1.74 47%
whole egg 6.3 1.43 30%
lamb brains 5.4 1.54 27%
lamb heart 11.2 1.61 48%
beef brains 3.3 1.51 22%
lamb lungs 12.2 0.95 58%
pork chops 11.6 1.74 54%
bison 11.1 1.71 53%
beef roast 9.6 1.78 48%
egg yolk 2.5 2.75 18%
porterhouse steak (fat trimmed) 8.8 1.45 50%
rib eye fillet 8.1 1.99 45%
pork loin 6.9 1.93 41%
lamb (lean) 6.6 1.44 43%
chicken breast 11.5 1.48 60%
lamb sweetbread 6.4 1.44 43%
pork ribs 6.6 2.16 39%
roast pork 6.7 1.99 41%
pork shoulder 10.2 1.62 56%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 15.5 1.43 47%
caviar 11.7 2.64 33%
salmon 13.9 1.56 52%
crab 18.0 0.83 71%
oysters 14.1 1.02 59%
trout 11.0 1.68 45%
mussel 14.5 0.86 63%
sardine 9.2 2.08 38%
crayfish 15.2 0.82 67%
anchovy 10.7 2.10 44%
sturgeon 10.6 1.35 49%
tuna 11.8 1.84 52%
lobster 15.5 0.89 71%
halibut 14.5 1.11 66%
mackerel 2.9 3.05 14%
herring 7.4 2.17 36%
flounder 11.0 0.86 57%
octopus 16.1 1.64 71%
pollock 13.6 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
endive 18.6 0.17 7%
coriander 22.2 0.23 30%
chicory greens 19.9 0.23 23%
spinach 26.6 0.23 49%
alfalfa 15.6 0.23 19%
beet greens 19.9 0.22 35%
asparagus 22.7 0.22 50%
escarole 13.8 0.19 24%
watercress 24.4 0.11 65%
mustard greens 15.8 0.27 36%
chard 19.4 0.19 51%
turnip greens 17.4 0.29 44%
portabella mushrooms 19.9 0.29 55%
chinese cabbage 19.0 0.12 54%
lettuce 17.5 0.15 50%
chives 17.1 0.30 48%
arugula 15.9 0.25 45%
parsley 16.5 0.36 48%
white mushroom 20.2 0.22 65%
zucchini 12.6 0.17 40%
seaweed (laver) 24.2 0.35 80%
okra 14.5 0.22 50%
banana pepper 10.1 0.27 36%
broccoli 13.8 0.35 50%
jalapeno peppers 9.2 0.27 37%
collards 9.2 0.33 37%
spirulina 18.8 0.26 70%
pickles 8.6 0.12 40%
cucumber 8.6 0.12 40%
amaranth leaves 22.2 0.21 86%
celery 11.4 0.18 50%
sauerkraut 8.1 0.19 39%
shiitake mushroom 13.9 0.39 58%
cauliflower 11.3 0.25 50%
summer squash 9.7 0.19 45%
radishes 8.2 0.16 43%
eggplant 5.6 0.25 35%
blackberries 3.4 0.43 27%
chayote 6.6 0.24 41%
red peppers 6.6 0.31 40%
kale 11.2 0.28 60%
yeast extract spread 13.7 1.85 59%
artichokes 8.2 0.47 49%
olives -3.9 1.45 3%
radicchio 12.4 0.23 68%
brussel sprouts 7.4 0.42 50%
snap beans 9.2 0.15 58%
avocado -2.8 1.60 8%
raspberries 1.4 0.52 30%
turnips 6.7 0.21 51%
soybeans (sprouted) 7.3 0.81 49%
peas 10.6 0.42 65%
seaweed (wakame) 14.8 0.45 79%

macronutrients

The macronutrient split of Ana’s diet is shown in the chart below.

protein

Ana’s protein intake is 1.5g/kg LBM or 64g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Ana’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 17
RDI/sedentary ~11% 0.8 34
typical ~16% 1.2 52
minimum nutrient optimiser ~24% 1.8 75
Ana 26% 1.49 64

macro targets

While Ana’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) 75 180
fat (g) 15 95
carbs (g) 0 80
energy (calories) 1350

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 Ana’s food log based on the harder to find 50% of the essential nutrients. Ana’s most nutrient dense day is May 31 2018 while her least nutrient-dense day is May 28 2018.

best and worst days

Ana’s food diary for the best and worst days are shown below for comparison. Ana 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)
fish head broth 248
Chard, Cooked 36
Meat drippings (lard, beef tallow, mutton tallow) 27
Lemon Juice, Fresh 3
Pork, Fresh, Belly, Raw 78
Healthworks, Psyllium Husk Powder 15
Vibrant Health, Green Vibrance 40
Bragg, Nutritional Yeast Seasoning 7
Strawberries, Fresh 18
Bragg, Nutritional Yeast Seasoning 1
Pork, Fresh, Belly, Raw 147
Walnuts 185

Worst Day

food name energy (kcal)
Trader Joe's, Fully Cooked Pork Belly 42
Green Beans, Cooked from Fresh 44
Giant Eagle, Ground Beef Burgers, 80% Lean 380
Watermelon, Fresh 686
Golden Corral Buffet & Grill, collard greens, fresh kettle cooked 70
Beef Steak, Rib Eye, Visible Fat Eaten 213

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes