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
9.3
Zinc : Copper
7.7
Potassium : Sodium
0.6
Calcium : Magnesium
2.8
Iron : Copper
13.1
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 12%
Vitamin E 37%
Magnesium 41%
Calcium 42%
Iron 42%
Manganese 46%
Vitamin B12 51%
Folate 52%
Potassium 58%
Panto Acid (B5) 59%
Phosphorus 64%
Zinc 68%
Copper 73%
Cystine 130%
Vitamin K 143%
Vitamin B-6 105%
Niacin (B3) 94%
Riboflavin (B2) 96%
Vitamin C 298%
Vitamin A 132%
Selenium 104%

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
beef liver 2207.3 1.75 60%
veal liver 2312.6 1.92 55%
pork liver 1860.7 1.65 59%
lamb liver 1743.0 1.68 48%
lamb kidney 1077.9 1.12 52%
turkey liver 1291.4 1.89 47%
chicken liver 1095.9 1.72 50%
egg white 294.9 0.52 74%
beef kidney 889.6 1.57 52%
lamb (lean) 646.5 1.44 43%
kefir (low fat) 4.8 0.41 64%
pork chops 782.4 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2869.2 1.43 47%
crab 1053.8 0.83 71%
lobster 1002.5 0.89 71%
halibut 1011.3 1.11 66%
mussel 825.2 0.86 63%
salmon 1216.4 1.56 52%
mollusks conch 1035.7 1.30 54%
crayfish 502.6 0.82 67%
rockfish 652.9 1.09 66%
octopus 968.9 1.64 71%
clam 808.6 1.42 73%
flounder 310.1 0.86 57%
oysters 335.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 909.7 0.23 49%
turnip greens 695.0 0.29 44%
amaranth leaves 575.7 0.21 86%
collards 509.4 0.33 37%
portabella mushrooms 470.3 0.29 55%
wheat bran 1572.3 2.16 38%
chinese cabbage 342.4 0.12 54%
kale 419.1 0.28 60%
snap beans 333.2 0.15 58%
pumpkin 313.3 0.20 76%
asparagus 327.6 0.22 50%
brussel sprouts 417.3 0.42 50%
red peppers 345.4 0.31 40%
escarole 256.6 0.19 24%
winter squash 377.9 0.40 69%
parsley 341.2 0.36 48%
banana pepper 286.7 0.27 36%
broccoli 317.7 0.35 50%
celery 210.5 0.18 50%
onions 276.8 0.32 65%
mustard greens 243.3 0.27 36%
zucchini 186.2 0.17 40%
artichokes 363.9 0.47 49%
butternut squash 346.7 0.45 75%
cauliflower 213.8 0.25 50%
shiitake mushroom 298.3 0.39 58%
mung beans 173.0 0.19 74%
jalapeno peppers 204.3 0.27 37%
okra 178.3 0.22 50%
summer squash 156.5 0.19 45%
watercress 97.4 0.11 65%
cucumber 99.6 0.12 40%
pickles 99.6 0.12 40%
carrots 254.1 0.41 64%
chard 119.4 0.19 51%
sauerkraut 112.1 0.19 39%
beet greens 131.2 0.22 35%
radishes 84.4 0.16 43%
rhubarb 109.7 0.21 55%
cabbage 116.0 0.23 55%
lettuce 73.5 0.15 50%
chicory greens 113.6 0.23 23%
white mushroom 113.4 0.22 65%
chayote 123.9 0.24 41%
seaweed (laver) 184.7 0.35 80%
radicchio 108.3 0.23 68%
coconut water 83.2 0.19 66%
endive 56.5 0.17 7%
turnips 61.4 0.21 51%
alfalfa 70.9 0.23 19%
red cabbage 89.6 0.29 55%
eggplant 47.0 0.25 35%
peas 150.8 0.42 65%
arugula 37.5 0.25 45%
coriander 17.5 0.23 30%
blackberries 130.6 0.43 27%
cantaloupe 71.8 0.34 70%
pinto beans 7.3 0.22 83%
celeriac 120.7 0.42 72%
turnips -5.0 0.22 61%
spirulina 10.9 0.26 70%
chives 14.0 0.30 48%
carambola 18.6 0.31 56%
strawberries 15.7 0.32 49%
limes -15.5 0.30 70%
mulberries 56.2 0.43 74%
beets 48.3 0.43 70%
seaweed (kelp) 43.8 0.43 77%
soybeans (sprouted) 253.8 0.81 49%
seaweed (wakame) 40.0 0.45 79%
grapefruit -65.7 0.30 83%
boysenberries 26.6 0.50 54%
gooseberries -33.6 0.44 52%
raspberries 13.1 0.52 30%
apricots -20.3 0.48 71%

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 13 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)
Eggs, Cooked 155
Breakfast Sausage, Turkey 148
Whole Wheat Bread, Store Bought 181
Potatoes, Pan Fried 160
Smucker's, Concord Grape Jelly 75
Butter, Whipped, Salted 34
Pork, Fresh, Loin, Tenderloin, Separable Lean Only, Cooked, Roasted 243
Mashed Potatoes, Prepared from Fresh 134
Corn on the Cob, Yellow, Cooked from Fresh 113
Aramark, waffles, belgian 84
Bojangles', fried chicken breast 73
Maple Syrup 51
Butter, Salted 102
Coke 136
Orville Redenbacher's, popcorn, white 170
Butter, Salted 203

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