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
8.1
Zinc : Copper
8.7
Potassium : Sodium
2.7
Calcium : Magnesium
2.3
Iron : Copper
9.5
Calcium : Phosphorus
0.6

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 32%
Vitamin D 34%
Iron 56%
Manganese 67%
Calcium 71%
Magnesium 85%
Thiamin (B1) 87%
Niacin (B3) 92%
Potassium 92%
Panto Acid (B5) 96%
Phosphorus 99%
Folate 110%
Vitamin B6 117%
Cystine 304%
Riboflavin (B2) 165%
Vitamin E 153%
Selenium 139%
Copper 133%
Zinc 143%

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
beef liver 1849.3 1.75 60%
veal liver 1881.2 1.92 55%
pork liver 1706.8 1.65 59%
lamb liver 1634.8 1.68 48%
lamb kidney 1242.8 1.12 52%
pork chops 1327.6 1.74 54%
turkey 1379.6 1.89 50%
chicken liver 1053.5 1.72 50%
beef kidney 939.9 1.57 52%
lamb (lean) 843.9 1.44 43%
egg white 253.6 0.52 74%
turkey liver 972.3 1.89 47%
whole egg 517.1 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2589.5 1.43 47%
crab 901.9 0.83 71%
lobster 900.5 0.89 71%
mussel 788.0 0.86 63%
salmon 1121.8 1.56 52%
halibut 879.4 1.11 66%
mollusks conch 961.3 1.30 54%
crayfish 451.9 0.82 67%
octopus 888.8 1.64 71%
rockfish 526.8 1.09 66%
flounder 271.2 0.86 57%
oysters 338.4 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 701.4 0.23 49%
portabella mushrooms 448.8 0.29 55%
amaranth leaves 391.4 0.21 86%
turnip greens 426.4 0.29 44%
snap beans 326.0 0.15 58%
asparagus 312.9 0.22 50%
chinese cabbage 215.4 0.12 54%
shiitake mushroom 292.6 0.39 58%
mung beans 179.7 0.19 74%
escarole 165.9 0.19 24%
artichokes 315.4 0.47 49%
banana pepper 196.8 0.27 36%
zucchini 147.1 0.17 40%
pumpkin 155.4 0.20 76%
jalapeno peppers 192.9 0.27 37%
okra 151.2 0.22 50%
celery 117.3 0.18 50%
kale 174.6 0.28 60%
summer squash 115.8 0.19 45%
watercress 60.3 0.11 65%
red peppers 174.3 0.31 40%
cauliflower 135.7 0.25 50%
collards 180.8 0.33 37%
mustard greens 138.0 0.27 36%
sauerkraut 99.4 0.19 39%
parsley 185.7 0.36 48%
broccoli 183.0 0.35 50%
white mushroom 115.1 0.22 65%
onions 159.9 0.32 65%
pickles 44.0 0.12 40%
cucumber 44.0 0.12 40%
chard 78.0 0.19 51%
beet greens 91.2 0.22 35%
lettuce 51.9 0.15 50%
radishes 44.4 0.16 43%
seaweed (laver) 149.8 0.35 80%
alfalfa 79.6 0.23 19%
brussel sprouts 182.9 0.42 50%
chicory greens 74.1 0.23 23%
radicchio 73.1 0.23 68%
chayote 81.9 0.24 41%
endive 41.5 0.17 7%
turnips 58.0 0.21 51%
peas 164.0 0.42 65%
coconut water 28.2 0.19 66%
winter squash 127.9 0.40 69%
cabbage 29.4 0.23 55%
rhubarb 5.0 0.21 55%
eggplant 23.4 0.25 35%
red cabbage 51.7 0.29 55%
coriander 13.0 0.23 30%
butternut squash 137.5 0.45 75%
arugula 22.2 0.25 45%
pinto beans 7.7 0.22 83%
spirulina 14.5 0.26 70%
carrots 82.3 0.41 64%
blackberries 90.0 0.43 27%
chives 8.0 0.30 48%
turnips -39.7 0.22 61%
mulberries 64.3 0.43 74%
soybeans (sprouted) 273.5 0.81 49%
seaweed (kelp) 45.3 0.43 77%
limes -29.7 0.30 70%
celeriac 34.2 0.42 72%
carambola -30.5 0.31 56%
seaweed (wakame) 44.6 0.45 79%
beets 23.1 0.43 70%
boysenberries 55.1 0.50 54%
edamame 447.1 1.21 41%
strawberries -65.3 0.32 49%
lemongrass 294.3 0.99 93%
raspberries 2.4 0.52 30%
leeks 42.8 0.61 83%
cantaloupe -117.0 0.34 70%
apricots -45.9 0.48 71%

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) 60 155
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 July 13 2019 while her least nutrient-dense day is July 10 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