Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Reshma 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 autoimmune.

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 Reshma’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
7.3
Zinc : Copper
42.8
Potassium : Sodium
0.2
Calcium : Magnesium
12.1
Iron : Copper
17.2
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Reshma’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, female infertility, inflammation.

nutrient % DRI prioritize
Manganese 5%
Vitamin D 7%
Vitamin C 12%
Vitamin E 13%
Folate 14%
Vitamin K1 14%
Thiamin (B1) 15%
Iron 18%
Potassium 21%
Copper 23%
Magnesium 26%
Vitamin A 42%
Panto Acid (B5) 48%
Cystine 234%
Vitamin B-12 64%
Vitamin B-6 57%
Niacin (B3) 83%
Riboflavin (B2) 88%
Selenium 81%
Zinc 125%
Calcium 118%

optimal foods for you

The foods listed below will provide Reshma 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
turkey liver 17.1 1.89 47%
chicken liver 17.3 1.72 50%
lamb liver 15.8 1.68 48%
veal liver 17.9 1.92 55%
beef liver 17.7 1.75 60%
pork liver 16.3 1.65 59%
lamb kidney 13.2 1.12 52%
turkey heart 9.0 1.74 47%
liver sausage 3.0 3.31 13%
beef kidney 8.8 1.57 52%
liverwurst 1.9 3.26 16%
ham 1.3 1.49 29%
lamb heart 5.5 1.61 48%
pork chops 6.5 1.74 54%
pork loin 3.3 1.93 41%
pork ribs 3.1 2.16 39%
sweetbread -2.2 3.18 12%
bison 5.7 1.71 53%
roast pork 2.9 1.99 41%
lamb lungs 5.5 0.95 58%
lamb (lean) 2.5 1.44 43%
beef roast 4.3 1.78 48%
chicken breast 6.7 1.48 60%
roast ham 2.1 1.78 41%
headcheese -3.5 1.57 20%
porterhouse steak (fat trimmed) 3.6 1.45 50%
rib eye fillet 3.2 1.99 45%
liver pate -2.0 3.19 16%
beef rib eye steak 0.7 2.48 33%
pork shoulder 5.3 1.62 56%
ground pork 5.1 1.85 54%
pork (lean) 2.7 2.09 44%
bratwurst -2.0 3.33 16%
roast beef 1.1 2.19 38%
ground turkey -0.2 2.58 30%
bologna -4.0 3.10 11%
sirloin steak (lean) 5.0 1.77 57%
leg ham 4.6 1.65 56%
turkey -1.5 2.21 28%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 10.1 1.43 47%
caviar 7.8 2.64 33%
mackerel 2.5 3.05 14%
salmon 8.8 1.56 52%
crab 12.3 0.83 71%
oysters 9.2 1.02 59%
trout 6.6 1.68 45%
mussel 9.2 0.86 63%
sardine 4.8 2.08 38%
anchovy 6.2 2.10 44%
herring 4.2 2.17 36%
sturgeon 5.7 1.35 49%
mollusks conch 6.7 1.30 54%
lobster 10.2 0.89 71%
tuna 7.0 1.84 52%
crayfish 8.8 0.82 67%
halibut 8.9 1.11 66%
flounder 4.8 0.86 57%
pollock 8.0 1.11 69%
octopus 9.3 1.64 71%
rockfish 6.5 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
endive 20.6 0.17 7%
beet greens 22.9 0.22 35%
spinach 25.3 0.23 49%
escarole 16.2 0.19 24%
watercress 24.1 0.11 65%
chard 20.5 0.19 51%
chives 19.4 0.30 48%
lettuce 19.3 0.15 50%
parsley 18.8 0.36 48%
turnip greens 17.5 0.29 44%
arugula 17.5 0.25 45%
alfalfa 10.7 0.23 19%
collards 13.3 0.33 37%
broccoli 16.1 0.35 50%
zucchini 13.0 0.17 40%
kale 15.8 0.28 60%
celery 12.8 0.18 50%
summer squash 10.9 0.19 45%
cucumber 9.2 0.12 40%
radishes 9.8 0.16 43%
amaranth leaves 20.4 0.21 86%
sauerkraut 8.6 0.19 39%
cauliflower 11.4 0.25 50%
blackberries 4.4 0.43 27%
chayote 7.4 0.24 41%
radicchio 14.0 0.23 68%
onions 11.1 0.32 65%
avocado -1.1 1.60 8%
raspberries 2.3 0.52 30%
olives -3.6 1.45 3%
peas 9.4 0.42 65%
rhubarb 6.4 0.21 55%
turnips 5.2 0.21 51%
carrots 8.4 0.41 64%
winter squash 8.7 0.40 69%
butternut squash 9.7 0.45 75%
pumpkin 9.1 0.20 76%
strawberries 2.5 0.32 49%
gooseberries 1.8 0.44 52%
carambola 2.5 0.31 56%

macronutrients

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

protein

Reshma’s protein intake is 3.6g/kg LBM or 168g/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 Reshma’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 19
RDI/sedentary ~11% 0.8 37
typical ~16% 1.2 56
minimum nutrient optimiser ~24% 1.8 85
Reshma 35% 3.60 168

macro targets

While Reshma’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) 85 170
fat (g) 20 95
carbs (g) 0 90
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 Reshma’s food log based on the harder to find 50% of the essential nutrients. Reshma’s most nutrient dense day is May 31 2018 while her least nutrient-dense day is May 31 2018.

best and worst days

Reshma’s food diary for the best and worst days are shown below for comparison. Reshma 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)
Waitrose, Courgette Spaghetti 20
M&S, Organic British Beef Rump Steak 348
Blueberries, Fresh 4
Waitrose, Smoked & Flavoursome Brunswick Ham 156
Monterey Jack Cheese, Natural 470
Waitrose, Free Range Cumberland Pork Sausages 341
Chicken Thigh, Skin Eaten 359
Corn on the Cob, Yellow, Cooked from Fresh 49
Findlater's Fine Foods, Chicken Liver Pate, Brandy & Port 105
Mascarpone 62

Worst Day

food name energy (kcal)
Waitrose, Courgette Spaghetti 20
M&S, Organic British Beef Rump Steak 348
Blueberries, Fresh 4
Waitrose, Smoked & Flavoursome Brunswick Ham 156
Monterey Jack Cheese, Natural 470
Waitrose, Free Range Cumberland Pork Sausages 341
Chicken Thigh, Skin Eaten 359
Corn on the Cob, Yellow, Cooked from Fresh 49
Findlater's Fine Foods, Chicken Liver Pate, Brandy & Port 105
Mascarpone 62

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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