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%
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 11057.2 1.89 50%
lamb (lean) 2851.3 1.44 43%
beef liver 3051.9 1.75 60%
pork liver 2918.7 1.65 59%
veal liver 3096.7 1.92 55%
lamb liver 2562.1 1.68 48%
lamb kidney 1879.7 1.12 52%
pork chops 2552.0 1.74 54%
egg white 1168.5 0.52 74%
beef kidney 1761.7 1.57 52%
chicken breast 1387.8 1.48 60%
chicken liver 1592.5 1.72 50%
lamb heart 1331.4 1.61 48%
beef tripe 699.8 1.03 55%
kefir (low fat) 4.4 0.41 64%
rib eye fillet 1678.0 1.99 45%
cottage cheese (low fat) 391.6 0.81 63%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4652.7 1.43 47%
halibut 2258.1 1.11 66%
salmon 2720.9 1.56 52%
crab 1810.9 0.83 71%
lobster 1839.9 0.89 71%
clam 2155.5 1.42 73%
rockfish 1809.6 1.09 66%
mussel 1311.0 0.86 63%
crayfish 1000.7 0.82 67%
octopus 1877.7 1.64 71%
flounder 1014.7 0.86 57%
orange roughy 813.6 1.05 70%
pollock 814.3 1.11 69%
mollusks conch 1014.0 1.30 54%
whiting 801.7 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 1125.2 0.23 49%
turnip greens 948.3 0.29 44%
amaranth leaves 673.9 0.21 86%
chinese cabbage 413.3 0.12 54%
portabella mushrooms 508.4 0.29 55%
snap beans 283.3 0.15 58%
asparagus 354.7 0.22 50%
kale 400.8 0.28 60%
collards 440.7 0.33 37%
escarole 244.1 0.19 24%
watercress 123.5 0.11 65%
banana pepper 290.2 0.27 36%
mung beans 206.5 0.19 74%
parsley 371.7 0.36 48%
mustard greens 272.4 0.27 36%
zucchini 153.1 0.17 40%
pumpkin 149.6 0.20 76%
celery 130.4 0.18 50%
chard 144.7 0.19 51%
cauliflower 182.4 0.25 50%
lettuce 83.3 0.15 50%
pickles 40.6 0.12 40%
cucumber 40.6 0.12 40%
okra 151.1 0.22 50%
broccoli 284.2 0.35 50%
onions 238.8 0.32 65%
seaweed (laver) 273.8 0.35 80%
artichokes 402.9 0.47 49%
summer squash 94.4 0.19 45%
beet greens 130.4 0.22 35%
white mushroom 128.7 0.22 65%
rhubarb 106.0 0.21 55%
endive 58.4 0.17 7%
radishes 36.0 0.16 43%
sauerkraut 73.5 0.19 39%
chicory greens 109.9 0.23 23%
jalapeno peppers 145.0 0.27 37%
brussel sprouts 315.2 0.42 50%
alfalfa 103.4 0.23 19%
radicchio 91.2 0.23 68%
red peppers 176.7 0.31 40%
shiitake mushroom 237.1 0.39 58%
turnips 32.8 0.21 51%
cabbage 49.3 0.23 55%
arugula 42.5 0.25 45%
coriander 19.3 0.23 30%
coconut water -20.0 0.19 66%
pinto beans 9.4 0.22 83%
spirulina 20.9 0.26 70%
peas 187.3 0.42 65%
chayote -4.8 0.24 41%
eggplant -14.9 0.25 35%
red cabbage 19.1 0.29 55%
chives 15.6 0.30 48%
blackberries 130.9 0.43 27%
mulberries 130.0 0.43 74%
celeriac 127.0 0.42 72%
carrots 83.4 0.41 64%
limes -39.9 0.30 70%
turnips -130.2 0.22 61%
winter squash 43.1 0.40 69%
seaweed (kelp) 37.7 0.43 77%
butternut squash 74.5 0.45 75%
seaweed (wakame) 42.0 0.45 79%
carambola -121.2 0.31 56%
boysenberries 33.2 0.50 54%
cantaloupe -155.1 0.34 70%
gooseberries -51.6 0.44 52%

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