Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tina 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 Tina’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
7.7
Zinc : Copper
4.4
Potassium : Sodium
0.5
Calcium : Magnesium
1.2
Iron : Copper
9.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Tina’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: high estrogen, inflammation, methylation, headaches, sleep apnea.

nutrient % DRI prioritize
Vitamin D 5%
Vitamin E 33%
Manganese 35%
Calcium 36%
Iron 36%
Zinc 44%
Panto Acid (B5) 47%
Phosphorus 47%
Valine 47%
Leucine 48%
Potassium 52%
Isoleucine 55%
Methionine 57%
Omega-3 125%
Cystine 81%
Vitamin K 213%
Vitamin B-12 206%
Folate 72%
Vitamin B-6 192%
Niacin (B3) 70%
Riboflavin (B2) 66%
Vitamin C 286%
Vitamin A 211%
Selenium 70%
Copper 82%
Magnesium 79%

optimal foods for you

The foods listed below will provide Tina 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 12229.8 1.89 50%
lamb (lean) 2713.8 1.44 43%
pork liver 2922.6 1.65 59%
beef liver 3029.9 1.75 60%
lamb liver 2848.0 1.68 48%
veal liver 3077.8 1.92 55%
lamb kidney 2033.8 1.12 52%
pork chops 2486.9 1.74 54%
egg white 1143.1 0.52 74%
beef kidney 1914.0 1.57 52%
chicken breast 1380.1 1.48 60%
chicken liver 1579.6 1.72 50%
lamb heart 1442.9 1.61 48%
beef tripe 708.4 1.03 55%
kefir (low fat) 4.3 0.41 64%
cottage cheese (low fat) 363.5 0.81 63%
rib eye fillet 1630.6 1.99 45%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5347.5 1.43 47%
salmon 3204.6 1.56 52%
halibut 2444.2 1.11 66%
lobster 2012.6 0.89 71%
crab 1925.4 0.83 71%
rockfish 2082.1 1.09 66%
clam 2274.7 1.42 73%
mussel 1558.5 0.86 63%
flounder 1223.7 0.86 57%
octopus 2001.8 1.64 71%
crayfish 1064.3 0.82 67%
pollock 939.8 1.11 69%
whiting 958.8 1.16 66%
orange roughy 810.3 1.05 70%
mollusks conch 1063.8 1.30 54%
tuna 1622.7 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 1115.6 0.23 49%
turnip greens 937.5 0.29 44%
amaranth leaves 666.3 0.21 86%
chinese cabbage 408.6 0.12 54%
portabella mushrooms 500.0 0.29 55%
asparagus 350.0 0.22 50%
snap beans 268.9 0.15 58%
kale 392.3 0.28 60%
collards 427.5 0.33 37%
escarole 239.9 0.19 24%
watercress 122.4 0.11 65%
zucchini 195.2 0.17 40%
banana pepper 283.4 0.27 36%
mung beans 200.6 0.19 74%
parsley 366.8 0.36 48%
mustard greens 269.1 0.27 36%
celery 124.6 0.18 50%
chard 143.0 0.19 51%
pumpkin 138.4 0.20 76%
cauliflower 186.1 0.25 50%
summer squash 122.3 0.19 45%
lettuce 82.0 0.15 50%
seaweed (laver) 287.0 0.35 80%
cucumber 36.5 0.12 40%
pickles 36.5 0.12 40%
okra 147.2 0.22 50%
broccoli 278.2 0.35 50%
onions 231.5 0.32 65%
beet greens 128.8 0.22 35%
white mushroom 126.7 0.22 65%
rhubarb 100.6 0.21 55%
artichokes 386.7 0.47 49%
endive 57.7 0.17 7%
radishes 32.4 0.16 43%
chicory greens 108.6 0.23 23%
sauerkraut 68.5 0.19 39%
alfalfa 101.4 0.23 19%
jalapeno peppers 137.3 0.27 37%
brussel sprouts 300.6 0.42 50%
radicchio 89.1 0.23 68%
red peppers 168.0 0.31 40%
shiitake mushroom 228.6 0.39 58%
cabbage 45.4 0.23 55%
turnips 26.3 0.21 51%
arugula 41.9 0.25 45%
coriander 19.1 0.23 30%
coconut water -27.8 0.19 66%
pinto beans 9.1 0.22 83%
spirulina 20.6 0.26 70%
peas 179.2 0.42 65%
chayote -12.4 0.24 41%
eggplant -19.0 0.25 35%
chives 15.4 0.30 48%
red cabbage 14.3 0.29 55%
blackberries 119.0 0.43 27%
mulberries 116.2 0.43 74%
celeriac 112.8 0.42 72%
carrots 72.6 0.41 64%
limes -45.9 0.30 70%
turnips -137.0 0.22 61%
winter squash 25.2 0.40 69%
seaweed (kelp) 37.0 0.43 77%
butternut squash 60.0 0.45 75%
seaweed (wakame) 52.7 0.45 79%
carambola -129.4 0.31 56%
boysenberries 20.3 0.50 54%
cantaloupe -165.9 0.34 70%

macronutrients

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

macro targets

While Tina’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) 70 180
fat (g) 20 70
carbs (g) 0 105
energy (calories) 1350

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 Tina’s food log based on the harder to find 50% of the essential nutrients. Tina’s most nutrient dense day is April 18 2019 while her least nutrient-dense day is April 19 2019.

best and worst days

Tina’s food diary for the best and worst days are shown below for comparison. Tina 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)
Bojangles', french fries, seasoned 150
bojangles fried chicken filet - no biscuit 235
Sloppy Joe's 266
Mashed Potatoes, Prepared from Fresh 268
GT's Synergy Organic Kombucha, Trilogy, Classic 30
Beef burrito, with beans 317
Chicken burrito, with cheese 255
Strawberries, Fresh 49
Angel food cake, white or flavored, from mix 139
Whipped Cream, Sweetened 44

Worst Day

food name energy (kcal)
Bojangles', french fries, seasoned 150
Bojangles', breakfast sandwich, cajun chicken fillet, with biscuit 570
Sloppy Joe's 133
Mashed Potatoes, Prepared from Fresh 134
Frozen pizza, meat, thin white crust 183
USDA Choice, Beef Ribeye Steak, Boneless 290
Baked Potato, Plain, Skin not Eaten 122
Country Crock, spread, tub 100
Sour Cream 57
Tossed salad, with cheese, without dressing 66
French Dressing, Store Bought 107

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