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
2.1
Zinc : Copper
8.5
Potassium : Sodium
1.3
Calcium : Magnesium
2.4
Iron : Copper
12.2
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
Calcium 80%
Iron 100%
Vitamin E 111%
Thiamin (B1) 116%
Potassium 122%
Sodium 131%
Vitamin D 134%
Magnesium 141%
Phosphorus 150%
Zinc 157%
Copper 164%
Niacin (B3) 185%
Folate 203%
Omega-3 397%
Cystine 420%
Vitamin B6 207%
Vitamin B2 (Riboflavin) 294%
Vitamin C 309%
Selenium 372%
Manganese 236%

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
turkey 1986.6 1.89 50%
lamb liver 1543.6 1.68 48%
beef liver 1410.4 1.75 60%
veal liver 1478.0 1.92 55%
lamb kidney 1008.3 1.12 52%
pork chops 1262.7 1.74 54%
pork liver 1187.1 1.65 59%
egg white 306.8 0.52 74%
beef kidney 785.5 1.57 52%
turkey liver 857.0 1.89 47%
lamb (lean) 618.7 1.44 43%
chicken liver 732.7 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3292.4 1.43 47%
salmon 1661.9 1.56 52%
halibut 1247.1 1.11 66%
crab 1017.0 0.83 71%
lobster 1016.1 0.89 71%
mussel 907.4 0.86 63%
rockfish 939.2 1.09 66%
mollusks conch 970.7 1.30 54%
crayfish 532.2 0.82 67%
flounder 528.8 0.86 57%
octopus 812.5 1.64 71%
pollock 431.7 1.11 69%
oysters 323.5 1.02 59%
clam 516.5 1.42 73%
whiting 366.2 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 696.1 0.23 49%
amaranth leaves 436.0 0.21 86%
portabella mushrooms 436.5 0.29 55%
turnip greens 418.1 0.29 44%
asparagus 323.3 0.22 50%
chinese cabbage 241.9 0.12 54%
snap beans 256.7 0.15 58%
banana pepper 299.3 0.27 36%
zucchini 232.7 0.17 40%
red peppers 279.5 0.31 40%
artichokes 364.0 0.47 49%
edamame 758.9 1.21 41%
pumpkin 202.6 0.20 76%
kale 244.5 0.28 60%
summer squash 196.1 0.19 45%
brussel sprouts 292.3 0.42 50%
mung beans 169.4 0.19 74%
shiitake mushroom 270.8 0.39 58%
cauliflower 192.7 0.25 50%
okra 169.3 0.22 50%
celery 136.9 0.18 50%
broccoli 230.6 0.35 50%
escarole 143.4 0.19 24%
parsley 216.8 0.36 48%
mustard greens 162.4 0.27 36%
watercress 70.8 0.11 65%
onions 181.4 0.32 65%
jalapeno peppers 142.8 0.27 37%
sauerkraut 99.9 0.19 39%
pickles 58.4 0.12 40%
cucumber 58.4 0.12 40%
coconut water 94.3 0.19 66%
winter squash 204.7 0.40 69%
radishes 72.6 0.16 43%
white mushroom 109.4 0.22 65%
seaweed (laver) 170.0 0.35 80%
chard 82.5 0.19 51%
chayote 105.2 0.24 41%
butternut squash 216.5 0.45 75%
beet greens 93.5 0.22 35%
collards 149.6 0.33 37%
lettuce 52.5 0.15 50%
radicchio 83.3 0.23 68%
cabbage 77.6 0.23 55%
chicory greens 70.9 0.23 23%
turnips 59.7 0.21 51%
rhubarb 57.1 0.21 55%
endive 36.4 0.17 7%
alfalfa 61.0 0.23 19%
carrots 151.3 0.41 64%
red cabbage 81.7 0.29 55%
eggplant 49.1 0.25 35%
peas 133.4 0.42 65%
coriander 12.4 0.23 30%
arugula 20.9 0.25 45%
pinto beans 6.7 0.22 83%
blackberries 107.0 0.43 27%
turnips -4.0 0.22 61%
spirulina 11.5 0.26 70%
celeriac 84.7 0.42 72%
strawberries 25.2 0.32 49%
chives 9.2 0.30 48%
carambola 8.4 0.31 56%
soybeans (sprouted) 267.5 0.81 49%
beets 57.7 0.43 70%
cantaloupe 2.3 0.34 70%
mulberries 48.2 0.43 74%
limes -21.1 0.30 70%
seaweed (kelp) 31.4 0.43 77%
seaweed (wakame) 42.1 0.45 79%
boysenberries 37.2 0.50 54%
grapefruit -78.4 0.30 83%
raspberries 10.6 0.52 30%

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 70
carbs (g) 0 95
energy (calories) 1250

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 16 2020 while her least nutrient-dense day is July 19 2020.

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)
Turkish Coffee, Unsweetened 4
Cellucor, Whey, Molten Chocolate 120
Yerba Mate Tea 7
Fire Cider, Unsweetened 15
Lifeway, Kefir, Lowfat, Plain 116
Spinach, Frozen, Chopped or Leaf, Unprepared 33
Amaranth Leaves, Raw 7
Cabbage, Red, Raw 18
Kale, Raw 12
Carrots, Raw 17
Beets, Raw 14
Ceres Organics, Coconut Aminos Seasoning 28
Ginger Root, Raw 5
Aqualink Nevada, Red Boat, 40 N, Fish Sauce 2
Sesame Oil 12
Chicken Liver 142
Halibut, Raw, Including Skin, Alaska Native 92
Raw Egg 68
Salmon, Atlantic, Wild, Cooked 258
Dill Pickles 16
Zucchini, Raw 17
Kale, Raw 7
Sunflower Seeds, Raw 51
Blueberries, Fresh 32
Hemp Seeds, Hulled 55
Tomato Raw, Includes Cherry, Grape, Roma 5
Green Olives 10
Artichoke Hearts or Globe, Canned in Water 7
Kale, Raw 22
Zucchini, Raw 17

Worst Day

food name energy (kcal)
Stonyfield Organic Greek Whole Milk Yogurt, plain 212
Blueberries, Fresh 32

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