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.

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
2.8
Zinc : Copper
18.5
Potassium : Sodium
1.7
Calcium : Magnesium
5.1
Iron : Copper
8.9
Calcium : Phosphorus
1.8

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.

nutrient % DRI prioritize
Sodium 46%
Iron 54%
Phosphorus 59%
Magnesium 67%
Potassium 82%
Manganese 98%
Calcium 128%
Valine 131%
Copper 137%
Leucine 137%
Omega-3 141%
Isoleucine 147%
Selenium 156%

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 . 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 4214.6 1.89 50%
lamb (lean) 1789.9 1.44 43%
pork chops 1659.4 1.74 54%
egg white 831.7 0.52 74%
lamb kidney 906.3 1.12 52%
pork liver 1186.8 1.65 59%
cottage cheese (low fat) 609.2 0.81 63%
beef liver 1118.0 1.75 60%
chicken breast 885.9 1.48 60%
beef kidney 909.0 1.57 52%
lamb liver 930.4 1.68 48%
beef tripe 515.4 1.03 55%
rib eye fillet 1110.0 1.99 45%
veal liver 952.3 1.92 55%
kefir (low fat) 1.3 0.41 64%
bison 796.5 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1945.0 1.43 47%
halibut 1420.2 1.11 66%
clam 1604.7 1.42 73%
lobster 1234.5 0.89 71%
rockfish 1303.6 1.09 66%
crab 1124.6 0.83 71%
mussel 925.8 0.86 63%
salmon 1345.1 1.56 52%
flounder 787.6 0.86 57%
octopus 1249.3 1.64 71%
crayfish 725.0 0.82 67%
welk 1883.1 2.75 82%
orange roughy 616.5 1.05 70%
pollock 606.5 1.11 69%
whiting 639.0 1.16 66%
mollusks conch 615.7 1.30 54%
molluscs 219.8 0.69 77%
perch 343.3 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 504.3 0.23 49%
turnip greens 444.3 0.29 44%
amaranth leaves 354.1 0.21 86%
portabella mushrooms 363.3 0.29 55%
snap beans 244.9 0.15 58%
chinese cabbage 179.6 0.12 54%
artichokes 347.2 0.47 49%
asparagus 174.7 0.22 50%
mung beans 131.6 0.19 74%
wheat bran 1328.1 2.16 38%
watercress 63.1 0.11 65%
kale 149.1 0.28 60%
zucchini 82.0 0.17 40%
chard 78.6 0.19 51%
escarole 77.6 0.19 24%
summer squash 75.8 0.19 45%
coconut water 69.6 0.19 66%
turnips 79.9 0.21 51%
white mushroom 89.1 0.22 65%
mustard greens 109.4 0.27 36%
sauerkraut 64.7 0.19 39%
lettuce 36.5 0.15 50%
banana pepper 98.7 0.27 36%
cucumber 11.0 0.12 40%
pickles 11.0 0.12 40%
rhubarb 59.8 0.21 55%
alfalfa 68.6 0.23 19%
celery 31.7 0.18 50%
parsley 139.8 0.36 48%
radishes 17.4 0.16 43%
pumpkin 38.8 0.20 76%
cauliflower 71.1 0.25 50%
endive 21.9 0.17 7%
beet greens 50.4 0.22 35%
okra 48.3 0.22 50%
radicchio 39.5 0.23 68%
seaweed (laver) 115.4 0.35 80%
jalapeno peppers 60.6 0.27 37%
chicory greens 38.6 0.23 23%
shiitake mushroom 134.5 0.39 58%
celeriac 153.1 0.42 72%
onions 77.0 0.32 65%
coriander 7.5 0.23 30%
arugula 17.5 0.25 45%
pinto beans 5.5 0.22 83%
peas 125.1 0.42 65%
eggplant 7.5 0.25 35%
cabbage -5.9 0.23 55%
mulberries 110.5 0.43 74%
spirulina 11.8 0.26 70%
chayote -5.3 0.24 41%
collards 47.7 0.33 37%
broccoli 57.5 0.35 50%
red cabbage 15.0 0.29 55%
chives 6.9 0.30 48%
limes -2.1 0.30 70%
turnips -55.8 0.22 61%
blackberries 63.2 0.43 27%
natto 1107.2 2.11 39%
soybeans (sprouted) 296.0 0.81 49%
tofu 306.2 0.83 34%
lemongrass 400.0 0.99 93%
brussel sprouts 31.8 0.42 50%
jerusalem-artichokes 208.9 0.73 87%
seaweed (kelp) 6.8 0.43 77%
seaweed (wakame) 21.6 0.45 79%

macronutrients

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

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) 55 165
fat (g) 15 90
carbs (g) 0 60
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 August 09 2019 while her least nutrient-dense day is August 14 2019.

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)
Rhonda Patrick Smoothie #2 177
Starbuck's, iced americano, tall 10
Half and Half 18
Simple Truth Organic, Baby Spring Mix with Frisee and Radicchio 13
Turkey Breast, Skin Removed Before Eating 83
Salmon, Atlantic, Wild, Cooked 103
Broccoli, Cooked From Fresh 17
Blue Cheese 133
Primal Nutrition, Honey Mustard Dressing & Marinade Made With Avocado Oil 110
Tomato Raw, Includes Cherry, Grape, Roma 16
Carlson, Fish Oil, Natural Lemon Flavor 40
Beef Steak, Sirloin, No Visible Fat Eaten 272
Green Beans, Cooked from Frozen 38
Bacon, Pork 75

Worst Day

food name energy (kcal)
Eggs, Cooked 136
Organics, Mixed Baby Spring Greens, Fresh 8
Bertolli, Extra Virgin Olive Oil 119
Simple Truth Organic, Lowfat Yogurt, Plain 85
Pistachio Nuts, Raw 43
Oatmeal, Regular or Quick, Dry 153
Wwf Operating Company, Half And Half 20
Zucchini, Raw 67
Shrimp, Cooked from Frozen 18
Pesto Sauce, Homemade 79
Apple, Fresh, With Skin 77
Peanut Butter, Unsalted 96
Kroger, Pepper Jack String Cheese 70
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 151

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