Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ginger 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 with a low insulin load diet 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 Ginger’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
13.4
Zinc : Copper
16.1
Potassium : Sodium
0.5
Calcium : Magnesium
2.3
Iron : Copper
30.0
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ginger’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: dyslipedimia, fatigue, methylation.

nutrient % DRI prioritize
Vitamin C 7%
Calcium 9%
Vitamin E 11%
Vitamin D 14%
Magnesium 16%
Manganese 18%
Folate 24%
Potassium 29%
Omega-3 34%
Thiamin (B1) 43%
Copper 45%
Vitamin B6 51%
Vitamin K1 51%
Cystine 310%
Vitamin B5 (Pantothenic acid) 103%
Vitamin B3 (Niacin) 69%
Vitamin B2 (Riboflavin) 164%
Selenium 192%
Zinc 82%

optimal foods for you

The foods listed below will provide Ginger with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 brains 141.2 1.51 22%
lamb brains 181.9 1.54 27%
whole egg 400.8 1.43 30%
sweetbread -327.8 3.18 12%
egg yolk -382.1 2.75 18%
lamb liver 1777.3 1.68 48%
pork stomach, cooked -184.7 1.57 32%
beef tripe -239.3 0.94 38%
lamb (lean) 550.0 1.44 43%
lamb kidney 1198.5 1.12 52%
pork loin 553.2 1.93 41%
ground beef, 80/20 -1.4 2.70 31%
ground turkey -253.2 2.58 30%
turkey liver 952.5 1.89 47%
pork ribs 324.1 2.16 39%
pork ribs -924.4 3.61 18%
beef rib eye steak -182.5 2.48 33%
turkey 1200.2 1.89 50%
veal liver 1726.8 1.92 55%
roast pork 252.1 1.99 41%
ground beef -520.1 2.48 30%
lamb sweetbread 61.7 1.44 43%
t-bone steak -710.4 2.94 26%
chicken liver 867.6 1.72 50%
lamb leg -440.8 2.58 31%
rotisserie chicken thigh w. skin -665.6 2.26 31%
pork chops 1279.3 1.74 54%
beef tenderloin steak -367.8 2.62 32%
beef loin -502.5 2.78 30%
beef rib, eye -384.7 2.65 32%
beef tenderloin steak -448.6 2.73 31%
lamb heart 513.1 1.61 48%
roast beef -111.6 2.19 38%
beef kidney 908.1 1.57 52%
beef loin, top loin -288.2 2.50 34%
beef rib, small end -422.0 2.78 31%
rotisserie chicken back -760.7 2.12 32%
flank, steak -406.9 2.63 33%
prok ears -835.0 1.66 35%
sirloin steak -246.6 2.43 36%
ground beef 70/30 -591.2 2.70 30%
ground beef 70/30 -650.2 2.77 30%
lamb rib -1166.6 3.61 19%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3295.2 1.43 47%
mackerel 150.4 3.05 14%
salmon 1681.0 1.56 52%
sardine 491.9 2.08 38%
caviar 386.8 2.64 33%
herring 81.6 2.17 36%
trout 625.4 1.68 45%
mollusks conch 947.9 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 50.4 0.17 7%
olives -14.3 1.45 3%
alfalfa 75.8 0.23 19%
escarole 220.8 0.19 24%
chicory greens 94.4 0.23 23%
avocado -642.0 1.60 8%
blackberries 116.7 0.43 27%
coriander 15.3 0.23 30%
raspberries 12.5 0.52 30%
banana pepper 309.9 0.27 36%
beet greens 111.8 0.22 35%
eggplant 55.4 0.25 35%
mustard greens 196.3 0.27 36%
collards 278.7 0.33 37%
jalapeno peppers 168.8 0.27 37%
sauerkraut 104.2 0.19 39%
zucchini 242.3 0.17 40%
red peppers 290.5 0.31 40%
pickles 82.3 0.12 40%
cucumber 82.3 0.12 40%
sunflower seeds 1091.3 5.46 15%
chayote 129.7 0.24 41%
turnip greens 511.0 0.29 44%
edamame 736.1 1.21 41%
spinach 788.9 0.23 49%
radishes 76.6 0.16 43%
summer squash 200.4 0.19 45%
arugula 28.1 0.25 45%
parsley 271.3 0.36 48%
coconut meat -1519.3 3.54 10%
asparagus 350.0 0.22 50%
brussel sprouts 435.7 0.42 50%
artichokes 375.8 0.47 49%
celery 179.1 0.18 50%
cauliflower 234.4 0.25 50%
okra 187.0 0.22 50%
broccoli 298.6 0.35 50%
lettuce 65.4 0.15 50%
chives 11.5 0.30 48%
strawberries 17.8 0.32 49%
chard 99.6 0.19 51%
turnips 59.5 0.21 51%
soybeans (sprouted) 316.8 0.81 49%
portabella mushrooms 507.6 0.29 55%
flax seed -574.6 5.34 12%
chinese cabbage 269.2 0.12 54%
coconut milk -2971.9 2.30 9%
brazil nuts -218.5 6.59 9%

macronutrients

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

macro targets

While Ginger’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) 60 180
fat (g) 15 95
carbs (g) 0 65
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 Ginger’s food log based on the harder to find 50% of the essential nutrients. Ginger’s most nutrient dense day is April 28 2020 while her least nutrient-dense day is July 12 2020.

best and worst days

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

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