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).

supplements

The supplements listed below will provide Iris with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
1.9
Zinc : Copper
11.2
Potassium : Sodium
2.6
Calcium : Magnesium
3.7
Iron : Copper
15.2
Calcium : Phosphorus
0.7

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
Sodium 18%
Manganese 20%
Thiamin (B1) 30%
Iron 33%
Vitamin D 36%
Magnesium 38%
Vitamin E 39%
Copper 50%
Calcium 51%
Potassium 51%
Folate 54%
Phosphorus 61%
Panto Acid (B5) 68%
Cystine 237%
Vitamin B-6 102%
Riboflavin (B2) 102%
Vitamin C 252%
Vitamin A 229%
Selenium 179%
Zinc 69%

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
veal liver 1924.6 1.92 55%
beef liver 1743.8 1.75 60%
pork liver 1603.2 1.65 59%
lamb liver 1618.9 1.68 48%
lamb kidney 895.5 1.12 52%
pork chops 1096.5 1.74 54%
turkey liver 1097.5 1.89 47%
chicken liver 904.7 1.72 50%
egg white 324.0 0.52 74%
beef kidney 768.7 1.57 52%
whole egg 610.1 1.43 30%
lamb (lean) 456.0 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2722.6 1.43 47%
lobster 914.3 0.89 71%
crab 875.3 0.83 71%
mollusks conch 975.5 1.30 54%
mussel 606.0 0.86 63%
halibut 719.0 1.11 66%
salmon 911.4 1.56 52%
crayfish 431.5 0.82 67%
rockfish 523.4 1.09 66%
flounder 299.8 0.86 57%
octopus 610.6 1.64 71%
oysters 245.1 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 709.8 0.23 49%
amaranth leaves 435.5 0.21 86%
turnip greens 454.3 0.29 44%
portabella mushrooms 360.1 0.29 55%
chinese cabbage 242.0 0.12 54%
asparagus 293.2 0.22 50%
red peppers 314.6 0.31 40%
pumpkin 231.1 0.20 76%
snap beans 210.3 0.15 58%
kale 265.4 0.28 60%
collards 275.7 0.33 37%
banana pepper 239.1 0.27 36%
winter squash 296.5 0.40 69%
escarole 183.2 0.19 24%
zucchini 153.3 0.17 40%
broccoli 235.0 0.35 50%
brussel sprouts 265.7 0.42 50%
mung beans 148.1 0.19 74%
butternut squash 274.3 0.45 75%
parsley 222.8 0.36 48%
cauliflower 165.6 0.25 50%
okra 153.4 0.22 50%
jalapeno peppers 168.9 0.27 37%
mustard greens 165.6 0.27 36%
celery 120.6 0.18 50%
artichokes 263.5 0.47 49%
watercress 79.2 0.11 65%
summer squash 120.4 0.19 45%
shiitake mushroom 210.6 0.39 58%
carrots 190.7 0.41 64%
chard 86.2 0.19 51%
onions 144.3 0.32 65%
beet greens 98.7 0.22 35%
seaweed (laver) 158.6 0.35 80%
cucumber 43.6 0.12 40%
pickles 43.6 0.12 40%
white mushroom 91.0 0.22 65%
lettuce 54.7 0.15 50%
sauerkraut 66.7 0.19 39%
chicory greens 83.8 0.23 23%
radishes 47.9 0.16 43%
chayote 88.8 0.24 41%
radicchio 70.6 0.23 68%
alfalfa 70.3 0.23 19%
endive 43.9 0.17 7%
peas 163.7 0.42 65%
cabbage 56.3 0.23 55%
coconut water 31.5 0.19 66%
rhubarb 13.6 0.21 55%
turnips 8.7 0.21 51%
arugula 23.3 0.25 45%
coriander 13.2 0.23 30%
red cabbage 47.3 0.29 55%
eggplant 20.3 0.25 35%
blackberries 104.3 0.43 27%
pinto beans 6.5 0.22 83%
spirulina 11.0 0.26 70%
soybeans (sprouted) 258.4 0.81 49%
chives 9.7 0.30 48%
carambola 16.0 0.31 56%
turnips -27.1 0.22 61%
cantaloupe 20.3 0.34 70%
strawberries 0.8 0.32 49%
limes -14.9 0.30 70%
edamame 422.0 1.21 41%
seaweed (kelp) 35.7 0.43 77%
celeriac 21.4 0.42 72%
mulberries 20.4 0.43 74%
beets 19.2 0.43 70%
seaweed (wakame) 34.6 0.45 79%
boysenberries 40.1 0.50 54%
grapefruit -59.0 0.30 83%
raspberries 20.1 0.52 30%
apricots -27.7 0.48 71%
gooseberries -45.5 0.44 52%
watermelon -116.8 0.30 60%

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 December 17 2019 while her least nutrient-dense day is December 11 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