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
5.1
Zinc : Copper
7.0
Potassium : Sodium
1.8
Calcium : Magnesium
2.7
Iron : Copper
12.0
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
Manganese 37%
Sodium 48%
Vitamin D 57%
Iron 61%
Calcium 73%
Magnesium 74%
Panto Acid (B5) 77%
Vitamin E 80%
Thiamin (B1) 86%
Folate 89%
Potassium 95%
Phosphorus 98%
Zinc 98%
Cystine 312%
Vitamin B-6 133%
Riboflavin (B2) 142%
Selenium 190%
Copper 114%

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 1623.4 1.92 55%
beef liver 1476.6 1.75 60%
lamb liver 1328.7 1.68 48%
pork liver 1293.9 1.65 59%
lamb kidney 926.1 1.12 52%
pork chops 1201.5 1.74 54%
egg white 389.6 0.52 74%
beef kidney 758.9 1.57 52%
chicken liver 799.5 1.72 50%
turkey liver 870.0 1.89 47%
lamb (lean) 602.9 1.44 43%
whole egg 579.1 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2725.7 1.43 47%
lobster 964.6 0.89 71%
crab 931.0 0.83 71%
mollusks conch 984.2 1.30 54%
halibut 882.7 1.11 66%
mussel 681.5 0.86 63%
salmon 1019.5 1.56 52%
rockfish 657.1 1.09 66%
crayfish 475.8 0.82 67%
flounder 334.1 0.86 57%
octopus 700.3 1.64 71%
clam 467.5 1.42 73%

Plant based foods

food name nutrient density energy density insulin load
spinach 700.6 0.23 49%
portabella mushrooms 449.6 0.29 55%
amaranth leaves 386.5 0.21 86%
turnip greens 404.3 0.29 44%
snap beans 289.0 0.15 58%
asparagus 318.3 0.22 50%
chinese cabbage 208.0 0.12 54%
artichokes 384.2 0.47 49%
pumpkin 228.1 0.20 76%
banana pepper 235.6 0.27 36%
zucchini 182.2 0.17 40%
shiitake mushroom 287.6 0.39 58%
escarole 187.9 0.19 24%
celery 160.1 0.18 50%
brussel sprouts 285.2 0.42 50%
mung beans 166.0 0.19 74%
kale 209.4 0.28 60%
cauliflower 188.8 0.25 50%
summer squash 155.7 0.19 45%
red peppers 212.9 0.31 40%
okra 163.0 0.22 50%
broccoli 225.4 0.35 50%
jalapeno peppers 172.7 0.27 37%
pickles 81.4 0.12 40%
cucumber 81.4 0.12 40%
winter squash 224.3 0.40 69%
watercress 69.5 0.11 65%
onions 176.2 0.32 65%
coconut water 111.2 0.19 66%
chayote 136.9 0.24 41%
sauerkraut 101.2 0.19 39%
mustard greens 136.5 0.27 36%
parsley 177.5 0.36 48%
white mushroom 111.9 0.22 65%
radishes 74.0 0.16 43%
butternut squash 223.7 0.45 75%
collards 156.3 0.33 37%
chard 77.9 0.19 51%
beet greens 91.6 0.22 35%
radicchio 90.3 0.23 68%
lettuce 52.7 0.15 50%
seaweed (laver) 149.8 0.35 80%
chicory greens 79.7 0.23 23%
carrots 165.4 0.41 64%
turnips 65.5 0.21 51%
alfalfa 72.3 0.23 19%
endive 43.3 0.17 7%
rhubarb 60.9 0.21 55%
cabbage 68.3 0.23 55%
red cabbage 87.7 0.29 55%
eggplant 59.8 0.25 35%
peas 140.5 0.42 65%
soybeans (sprouted) 333.1 0.81 49%
edamame 533.3 1.21 41%
celeriac 118.6 0.42 72%
blackberries 118.1 0.43 27%
arugula 23.3 0.25 45%
coriander 12.5 0.23 30%
pinto beans 6.9 0.22 83%
turnips 2.4 0.22 61%
spirulina 12.1 0.26 70%
beets 73.9 0.43 70%
chives 8.4 0.30 48%
carambola 14.9 0.31 56%
limes -19.2 0.30 70%
mulberries 36.9 0.43 74%
seaweed (kelp) 36.5 0.43 77%
strawberries -20.4 0.32 49%
boysenberries 63.4 0.50 54%
cantaloupe -27.9 0.34 70%
seaweed (wakame) 33.6 0.45 79%
grapefruit -78.5 0.30 83%
lemongrass 260.7 0.99 93%
raspberries 25.4 0.52 30%
gooseberries -26.5 0.44 52%
watermelon -109.7 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 September 18 2019 while her least nutrient-dense day is September 20 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