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
5.4
Zinc : Copper
3.9
Potassium : Sodium
1.9
Calcium : Magnesium
2.1
Iron : Copper
8.7
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
Vitamin D 55%
Sodium 78%
Calcium 113%
Iron 113%
Phosphorus 135%
Zinc 142%
Magnesium 147%
Thiamin (B1) 152%
Potassium 161%
Panto Acid (B5) 185%
Niacin (B3) 187%
Manganese 189%
Vitamin B6 190%
Cystine 328%
Riboflavin (B2) 297%
Vitamin E 241%
Selenium 368%
Copper 292%

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 1656.2 1.75 60%
lamb liver 1612.9 1.68 48%
pork liver 1553.2 1.65 59%
lamb kidney 1246.4 1.12 52%
veal liver 1620.4 1.92 55%
turkey 1572.7 1.89 50%
pork chops 1439.4 1.74 54%
lamb (lean) 888.6 1.44 43%
egg white 311.3 0.52 74%
beef kidney 891.3 1.57 52%
chicken liver 899.2 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2422.7 1.43 47%
lobster 936.2 0.89 71%
crab 889.1 0.83 71%
halibut 1024.7 1.11 66%
salmon 1228.3 1.56 52%
mussel 810.6 0.86 63%
octopus 968.8 1.64 71%
rockfish 648.0 1.09 66%
mollusks conch 729.1 1.30 54%
crayfish 458.5 0.82 67%
flounder 300.1 0.86 57%
oysters 336.5 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 701.4 0.23 49%
portabella mushrooms 510.5 0.29 55%
amaranth leaves 391.4 0.21 86%
turnip greens 440.3 0.29 44%
snap beans 334.3 0.15 58%
asparagus 312.9 0.22 50%
chinese cabbage 215.4 0.12 54%
pumpkin 249.8 0.20 76%
shiitake mushroom 354.3 0.39 58%
jalapeno peppers 230.4 0.27 37%
banana pepper 230.0 0.27 36%
kale 228.4 0.28 60%
zucchini 163.9 0.17 40%
artichokes 330.4 0.47 49%
escarole 165.9 0.19 24%
mung beans 164.3 0.19 74%
summer squash 146.6 0.19 45%
celery 124.3 0.18 50%
mustard greens 166.5 0.27 36%
watercress 67.2 0.11 65%
sauerkraut 115.5 0.19 39%
pickles 74.5 0.12 40%
cucumber 74.5 0.12 40%
okra 133.8 0.22 50%
collards 189.3 0.33 37%
white mushroom 128.7 0.22 65%
coconut water 105.7 0.19 66%
cauliflower 135.7 0.25 50%
red peppers 169.3 0.31 40%
winter squash 218.3 0.40 69%
turnips 106.8 0.21 51%
parsley 185.7 0.36 48%
chard 89.3 0.19 51%
beet greens 103.1 0.22 35%
broccoli 172.8 0.35 50%
onions 152.4 0.32 65%
chayote 110.1 0.24 41%
radishes 53.7 0.16 43%
lettuce 51.9 0.15 50%
butternut squash 214.5 0.45 75%
seaweed (laver) 149.8 0.35 80%
chicory greens 74.1 0.23 23%
radicchio 73.1 0.23 68%
endive 41.5 0.17 7%
alfalfa 69.7 0.23 19%
rhubarb 53.1 0.21 55%
peas 159.5 0.42 65%
carrots 146.7 0.41 64%
cabbage 39.1 0.23 55%
red cabbage 78.6 0.29 55%
eggplant 46.0 0.25 35%
brussel sprouts 132.0 0.42 50%
celeriac 128.2 0.42 72%
coriander 13.0 0.23 30%
arugula 22.2 0.25 45%
pinto beans 7.3 0.22 83%
mulberries 114.3 0.43 74%
spirulina 15.3 0.26 70%
turnips -11.3 0.22 61%
blackberries 94.9 0.43 27%
chives 8.0 0.30 48%
limes -20.0 0.30 70%
carambola -13.6 0.31 56%
lemongrass 357.4 0.99 93%
seaweed (kelp) 35.5 0.43 77%
soybeans (sprouted) 254.1 0.81 49%
seaweed (wakame) 32.2 0.45 79%
beets 3.6 0.43 70%
strawberries -57.0 0.32 49%
jerusalem-artichokes 173.5 0.73 87%
cantaloupe -60.4 0.34 70%
boysenberries -1.1 0.50 54%
raspberries 5.8 0.52 30%
watermelon -127.4 0.30 60%
apricots -29.0 0.48 71%
grapefruit -129.6 0.30 83%
gooseberries -51.4 0.44 52%

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 May 19 2019 while her least nutrient-dense day is May 23 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)
Eggs, Cooked 68
Zucchini, Raw 33
Mussel, Cooked 69
Chicken Liver 95
Leeks, Raw 15
Shiitake Mushrooms, Raw 8
Mushrooms, Raw 25
Cauliflower, Raw 17
Broccoli, Raw 74
Kale, Raw 10
Collards, Raw 10
Parsley, Fresh 4
Garlic, Fresh 4
Beef Broth, Bouillon or Consomme, Homemade 49
Cumin, Ground 5
Penzeys, Ground Coriander 2
Dill Pickles 31
Turkish Coffee, Unsweetened 7
Americano 4
Kimchi 15
Parmesan Cheese, Dry, Grated 26
Salmon, Atlantic, Wild, Cooked 155
Sunflower Seeds, Raw 51

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