Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Iris 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 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 Iris’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
14.6
Zinc : Copper
9.4
Potassium : Sodium
1.0
Calcium : Magnesium
1.6
Iron : Copper
16.1
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Iris’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: inflammation.

nutrient % DRI prioritize
Vitamin D 18%
Calcium 27%
Manganese 34%
Omega-3 39%
Vitamin E 44%
Magnesium 45%
Sodium 50%
Potassium 54%
Thiamin (B1) 56%
Phosphorus 77%
Iron 80%
Copper 112%
Vitamin B6 119%
Cystine 295%
Riboflavin (B2) 217%
Selenium 210%
Zinc 129%

optimal foods for you

The foods listed below will provide Iris 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 1380.9 1.68 48%
pork chops 1186.9 1.74 54%
lamb kidney 889.9 1.12 52%
pork liver 991.1 1.65 59%
veal liver 1096.2 1.92 55%
beef liver 998.1 1.75 60%
egg white 401.2 0.52 74%
beef kidney 788.7 1.57 52%
lamb (lean) 556.9 1.44 43%
whole egg 508.3 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3268.8 1.43 47%
salmon 1521.9 1.56 52%
lobster 1056.7 0.89 71%
halibut 1111.2 1.11 66%
crab 960.1 0.83 71%
mussel 893.9 0.86 63%
rockfish 975.6 1.09 66%
mollusks conch 844.7 1.30 54%
flounder 583.8 0.86 57%
crayfish 511.8 0.82 67%
octopus 840.9 1.64 71%
clam 687.7 1.42 73%
pollock 438.3 1.11 69%
whiting 403.0 1.16 66%
oysters 338.9 1.02 59%
trout 584.8 1.68 45%
tuna 634.9 1.84 52%
orange roughy 242.6 1.05 70%
molluscs 77.0 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 598.2 0.23 49%
amaranth leaves 312.2 0.21 86%
portabella mushrooms 349.5 0.29 55%
turnip greens 341.4 0.29 44%
asparagus 262.7 0.22 50%
snap beans 196.8 0.15 58%
zucchini 185.7 0.17 40%
pumpkin 191.3 0.20 76%
chinese cabbage 156.9 0.12 54%
kale 200.7 0.28 60%
banana pepper 191.2 0.27 36%
summer squash 157.5 0.19 45%
artichokes 260.1 0.47 49%
shiitake mushroom 203.5 0.39 58%
coconut water 114.6 0.19 66%
mung beans 109.1 0.19 74%
escarole 106.2 0.19 24%
okra 117.6 0.22 50%
jalapeno peppers 133.1 0.27 37%
watercress 58.6 0.11 65%
mustard greens 127.7 0.27 36%
celery 87.4 0.18 50%
pickles 55.1 0.12 40%
cucumber 55.1 0.12 40%
red peppers 137.4 0.31 40%
cauliflower 98.6 0.25 50%
winter squash 168.5 0.40 69%
broccoli 142.1 0.35 50%
white mushroom 86.5 0.22 65%
sauerkraut 70.6 0.19 39%
chard 70.6 0.19 51%
beet greens 83.6 0.22 35%
chayote 85.6 0.24 41%
seaweed (laver) 131.7 0.35 80%
collards 123.2 0.33 37%
radishes 41.4 0.16 43%
onions 109.5 0.32 65%
lettuce 38.7 0.15 50%
butternut squash 169.1 0.45 75%
radicchio 64.6 0.23 68%
parsley 118.1 0.36 48%
rhubarb 55.6 0.21 55%
carrots 139.4 0.41 64%
turnips 52.5 0.21 51%
chicory greens 54.9 0.23 23%
endive 28.5 0.17 7%
alfalfa 46.9 0.23 19%
cabbage 40.7 0.23 55%
red cabbage 68.8 0.29 55%
brussel sprouts 121.8 0.42 50%
eggplant 35.6 0.25 35%
edamame 457.6 1.21 41%
celeriac 97.7 0.42 72%
coriander 9.4 0.23 30%
arugula 14.9 0.25 45%
pinto beans 4.6 0.22 83%
blackberries 83.0 0.43 27%
spirulina 10.5 0.26 70%
turnips -11.5 0.22 61%
peas 72.6 0.42 65%
chives 5.9 0.30 48%
soybeans (sprouted) 214.9 0.81 49%
mulberries 35.4 0.43 74%
carambola -15.3 0.31 56%
limes -28.5 0.30 70%
seaweed (kelp) 23.2 0.43 77%
seaweed (wakame) 30.0 0.45 79%
beets 1.9 0.43 70%
strawberries -53.7 0.32 49%
cantaloupe -51.8 0.34 70%
lemongrass 224.3 0.99 93%

macronutrients

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

macro targets

While Iris’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) 60 160
fat (g) 15 65
carbs (g) 0 90
energy (calories) 1200

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 Iris’s food log based on the harder to find 50% of the essential nutrients. Iris’s most nutrient dense day is October 30 2019 while her least nutrient-dense day is November 14 2019.

best and worst days

Iris’s food diary for the best and worst days are shown below for comparison. Iris 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