Nutrition Fingerprint

recommended approach

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

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 Michelle’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
7.7
Zinc : Copper
17.0
Potassium : Sodium
0.8
Calcium : Magnesium
2.5
Iron : Copper
11.0
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Michelle’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: fatigue.

nutrient % DRI prioritize
Omega-3 37%
Potassium 44%
Iron 48%
Phosphorus 52%
Sodium 52%
Calcium 77%
Niacin (B3) 81%
Magnesium 85%
Manganese 85%
Panto Acid (B5) 93%
Vitamin E 97%
Copper 99%
Leucine 112%
Cystine 163%
Folate 115%
Vitamin B-6 155%
Riboflavin (B2) 149%
Thiamin (B1) 126%
Vitamin D 300%
Vitamin A 461%
Selenium 186%
Zinc 207%

optimal foods for you

The foods listed below will provide Michelle 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
lamb liver 18.3 1.68 48%
chicken liver 17.9 1.72 50%
turkey liver 17.1 1.89 47%
veal liver 18.6 1.92 55%
beef liver 18.4 1.75 60%
lamb kidney 15.6 1.12 52%
pork liver 16.6 1.65 59%
beef kidney 10.7 1.57 52%
whole egg 4.9 1.43 30%
turkey heart 9.3 1.74 47%
lamb brains 4.0 1.54 27%
beef brains 2.5 1.51 22%
lamb heart 7.5 1.61 48%
liver sausage 1.9 3.31 13%
pork chops 8.9 1.74 54%
egg yolk 2.1 2.75 18%
chicken breast 9.5 1.48 60%
pork loin 5.4 1.93 41%
roast pork 5.4 1.99 41%
pork ribs 5.3 2.16 39%
bison 7.9 1.71 53%
beef roast 6.5 1.78 48%
pork shoulder 8.0 1.62 56%
liverwurst 1.2 3.26 16%
ground pork 7.8 1.85 54%
ham 1.3 1.49 29%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 12.6 1.43 47%
salmon 12.9 1.56 52%
trout 10.6 1.68 45%
caviar 8.8 2.64 33%
anchovy 9.9 2.10 44%
crab 14.3 0.83 71%
mackerel 4.2 3.05 14%
sturgeon 9.8 1.35 49%
halibut 12.8 1.11 66%
lobster 13.5 0.89 71%
tuna 10.1 1.84 52%
mussel 10.9 0.86 63%
crayfish 11.5 0.82 67%
oysters 9.9 1.02 59%
sardine 6.5 2.08 38%
flounder 9.1 0.86 57%
herring 5.9 2.17 36%
rockfish 10.9 1.09 66%
pollock 11.6 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
endive 16.3 0.17 7%
coriander 19.4 0.23 30%
chicory greens 17.6 0.23 23%
spinach 21.8 0.23 49%
beet greens 17.0 0.22 35%
asparagus 19.6 0.22 50%
escarole 12.8 0.19 24%
alfalfa 10.8 0.23 19%
watercress 20.1 0.11 65%
mustard greens 12.8 0.27 36%
chard 15.5 0.19 51%
zucchini 13.0 0.17 40%
lettuce 14.8 0.15 50%
seaweed (laver) 22.3 0.35 80%
wheat bran 15.1 2.16 38%
portabella mushrooms 15.9 0.29 55%
turnip greens 13.2 0.29 44%
chives 14.0 0.30 48%
chinese cabbage 14.8 0.12 54%
arugula 12.8 0.25 45%
parsley 13.1 0.36 48%
banana pepper 9.7 0.27 36%
white mushroom 15.8 0.22 65%
broccoli 12.4 0.35 50%
okra 11.6 0.22 50%
jalapeno peppers 8.6 0.27 37%
red peppers 9.1 0.31 40%
collards 8.0 0.33 37%
summer squash 9.7 0.19 45%
spirulina 14.9 0.26 70%
shiitake mushroom 12.1 0.39 58%
celery 9.8 0.18 50%
cauliflower 9.5 0.25 50%
eggplant 5.7 0.25 35%
amaranth leaves 17.2 0.21 86%
yeast extract spread 13.3 1.85 59%
cucumber 6.1 0.12 40%
pickles 6.1 0.12 40%
chayote 6.4 0.24 41%
radishes 6.7 0.16 43%
blackberries 3.3 0.43 27%
sauerkraut 5.4 0.19 39%
kale 10.4 0.28 60%
avocado -0.8 1.60 8%
radicchio 10.8 0.23 68%
brussel sprouts 6.8 0.42 50%
edamame 5.6 1.21 41%
olives -3.0 1.45 3%
artichokes 6.3 0.47 49%
raspberries 1.4 0.52 30%
seaweed (wakame) 12.1 0.45 79%
soybeans (sprouted) 5.4 0.81 49%
tofu 1.7 0.83 34%
mung beans 9.9 0.19 74%
snap beans 6.0 0.15 58%

macronutrients

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

protein

Michelle’s protein intake is 1.7g/kg LBM or 65g/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 Michelle’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 16
RDI/sedentary ~11% 0.8 31
typical ~16% 1.2 47
minimum nutrient optimiser ~24% 1.8 70
Michelle 20% 1.67 65

macro targets

While Michelle’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) 70 165
fat (g) 15 90
carbs (g) 0 75
energy (calories) 1250

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 Michelle’s food log based on the harder to find 50% of the essential nutrients. Michelle’s most nutrient dense day is June 03 2018 while her least nutrient-dense day is April 22 2018.

best and worst days

Michelle’s food diary for the best and worst days are shown below for comparison. Michelle 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)
Cream, Fluid, Heavy Whipping 102
Hamburger or Ground Beef, 85% Lean 376
A.1., Original Sauce 15
Kraft, Cheese, Cheddar, Mild, Shredded 100
Onions, Frozen, Chopped, Unprepared 8
Green Beans, Cooked from Fresh 44
Kerrygold, Butter, Pastured 52
Brazil Nuts, Unsalted 62
Macadamia Nuts, Raw 111
Carlson, Fish Oil 40
Solgar, Desiccated Liver 10
Nature's Bounty, Magnesium, 400 mg 10
Spinach, Raw 33
Woodstock, pepper, tri-colored, frozen 30
Eggs, Cooked 136

Worst Day

food name energy (kcal)
Cream, Fluid, Heavy Whipping 51
Chef Bruce Aidells, Chicken Burgers, Chicken & Apple 170
Lettuce, Romaine or Cos 8
Tomato Raw, Includes Cherry, Grape, Roma 3
Primal Kitchen, Honey Mustard Vinaigrette Made With Avocado Oil 100
Red Bell Peppers, Raw 46
Cello, Whisps, Parmesan Cheese Crisps 150
Primal Kitchen, Ranch Dressing with Avocado Oil 140
Chik-fil-A, salad, grilled market, with chicken 330
Black Olives 9
Cashews, Raw 166
Strawberries, Fresh 4
Cucumber, Raw, With Peel 1
Kroger, Extra Sharp Cheddar, Cheese Slices 80

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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