Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ingrid 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.

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 Ingrid’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
7.6
Zinc : Copper
16.5
Potassium : Sodium
2.6
Calcium : Magnesium
2.6
Iron : Copper
11.8
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ingrid’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: fatigue, inflammation.

nutrient % DRI prioritize
Vitamin E 27%
Sodium 29%
Vitamin D 29%
Iron 36%
Manganese 55%
Folate 57%
Calcium 59%
Magnesium 61%
Omega-3 61%
Vitamin K1 67%
Copper 68%
Phosphorus 81%
Potassium 81%
Cystine 287%
Vitamin B-12 216%
Vitamin B-6 150%
Pantothenic acid (B5) 195%
Niacin (B3) 156%
Riboflavin (B2) 243%
Thiamin (B1) 159%
Vitamin C 220%
Vitamin A 270%
Selenium 124%
Zinc 139%

optimal foods for you

The foods listed below will provide Ingrid 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
lamb liver 18.3 1.68 48%
veal liver 18.3 1.92 55%
beef liver 18.0 1.75 60%
turkey liver 17.9 1.89 47%
chicken liver 17.6 1.72 50%
pork liver 17.0 1.65 59%
lamb kidney 15.2 1.12 52%
beef kidney 10.7 1.57 52%
turkey heart 9.6 1.74 47%
chicken breast 6.9 1.48 60%
lamb heart 7.0 1.61 48%
lean pastrami 5.7 0.95 73%
veal 6.3 1.51 65%
lamb lungs 5.5 0.95 58%
pork chops 6.4 1.74 54%
bison 5.9 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
crab 12.7 0.83 71%
fish roe 12.5 1.43 47%
lobster 11.2 0.89 71%
mussel 11.0 0.86 63%
oysters 10.9 1.02 59%
salmon 10.9 1.56 52%
halibut 9.8 1.11 66%
crayfish 9.3 0.82 67%
pollock 9.5 1.11 69%
octopus 9.7 1.64 71%
tuna 9.5 1.84 52%
rockfish 8.1 1.09 66%
trout 8.8 1.68 45%
caviar 9.8 2.64 33%
sturgeon 7.6 1.35 49%
flounder 6.9 0.86 57%
haddock 7.1 1.16 71%
mollusks conch 7.2 1.30 54%
shrimp 6.7 1.19 69%
anchovy 7.7 2.10 44%
white fish 6.3 1.08 70%
cod 8.1 2.90 71%
whiting 5.9 1.16 66%
perch 5.4 0.96 62%
herring 6.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
coriander 21.3 0.23 30%
spinach 21.1 0.23 49%
watercress 19.9 0.11 65%
seaweed (laver) 20.0 0.35 80%
chicory greens 19.7 0.23 23%
beet greens 18.7 0.22 35%
asparagus 18.2 0.22 50%
chard 16.7 0.19 51%
endive 16.4 0.17 7%
amaranth leaves 16.1 0.21 86%
lettuce 15.7 0.15 50%
chives 15.2 0.30 48%
chinese cabbage 14.6 0.12 54%
mustard greens 14.7 0.27 36%
parsley 14.5 0.36 48%
turnip greens 13.8 0.29 44%
broccoli 13.8 0.35 50%
arugula 13.3 0.25 45%
white mushroom 13.1 0.22 65%
portabella mushrooms 13.0 0.29 55%
zucchini 12.7 0.17 40%
escarole 12.6 0.19 24%
okra 12.4 0.22 50%
kale 12.4 0.28 60%
spirulina 11.7 0.26 70%
radicchio 11.6 0.23 68%
seaweed (wakame) 11.6 0.45 79%
wheat bran 13.5 2.16 38%
collards 10.7 0.33 37%
red peppers 10.3 0.31 40%
mung beans 9.8 0.19 74%
summer squash 9.7 0.19 45%
alfalfa 9.5 0.23 19%
banana pepper 9.5 0.27 36%
shiitake mushroom 9.7 0.39 58%
cauliflower 9.4 0.25 50%
celery 9.2 0.18 50%
yeast extract spread 10.8 1.85 59%
seaweed (kelp) 9.0 0.43 77%
brussel sprouts 8.8 0.42 50%
jalapeno peppers 8.3 0.27 37%
peas 8.2 0.42 65%
onions 7.8 0.32 65%
cabbage 7.5 0.23 55%
butternut squash 7.6 0.45 75%
radishes 6.8 0.16 43%
pinto beans 6.8 0.22 83%
pumpkin 6.7 0.20 76%
winter squash 6.8 0.40 69%
carrots 6.5 0.41 64%
sauerkraut 5.8 0.19 39%
snap beans 5.7 0.15 58%
chayote 5.8 0.24 41%
pickles 4.9 0.12 40%
cucumber 4.9 0.12 40%
artichokes 4.9 0.47 49%
red cabbage 4.6 0.29 55%
eggplant 3.9 0.25 35%

macronutrients

The macronutrient split of Ingrid’s diet is shown in the chart below.

macro targets

While Ingrid’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) 85 170
fat (g) 20 95
carbs (g) 0 90
energy (calories) 1300

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 Ingrid’s food log based on the harder to find 50% of the essential nutrients. Ingrid’s most nutrient dense day is February 27 2019 while her least nutrient-dense day is February 23 2019.

best and worst days

Ingrid’s food diary for the best and worst days are shown below for comparison. Ingrid 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes