Nutrition Fingerprint

recommended approach

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

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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
34.9
Potassium : Sodium
1.7
Calcium : Magnesium
2.5
Iron : Copper
23.5
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 2%
Vitamin E 19%
Folate 28%
Manganese 32%
Vitamin K1 32%
Omega-3 43%
Sodium 45%
Calcium 47%
Copper 50%
Magnesium 51%
Iron 52%
Thiamin (B1) 52%
Phosphorus 57%

optimal foods for you

The foods listed below will provide she 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
sweetbread 262.7 3.18 12%
beef brains 122.1 1.51 22%
lamb brains 145.3 1.54 27%
headcheese -129.4 1.57 20%
lamb liver 799.6 1.68 48%
cream cheese -120.2 3.50 11%
ham 1.7 1.49 29%
liver pate -122.1 3.19 16%
liverwurst -117.9 3.26 16%
feta cheese -87.8 2.64 22%
goat cheese -118.6 2.64 21%
liver sausage -312.4 3.31 13%
camembert -106.1 3.00 21%
greek yogurt -2.0 0.97 37%
frankfurter -305.5 2.90 17%
pork sausage -115.3 3.25 20%
turkey -70.6 2.21 28%
brie -117.5 3.34 19%
whole egg -197.5 1.43 30%
egg yolk -350.8 2.75 18%
knackwurst -401.0 3.07 16%
salami -152.7 3.78 18%
meatballs -343.2 2.86 19%
beef tripe -149.1 0.94 38%
blue cheese -132.6 3.53 21%
ground beef, 80/20 -2.1 2.70 31%
pork stomach, cooked -218.4 1.57 32%
beef sausage -314.1 3.32 18%
sandwich spread, pork -108.2 2.35 30%
muenster cheese -151.9 3.68 21%
monterey cheese -144.1 3.73 21%
Poultry salad sandwich spread -99.2 2.00 33%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2056.9 1.43 47%
mackerel 147.2 3.05 14%
mollusks conch 854.2 1.30 54%
salmon 779.6 1.56 52%
sardine 315.9 2.08 38%
caviar 273.2 2.64 33%
trout 409.9 1.68 45%
herring 45.2 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1987.4 6.14 16%
endive 33.2 0.17 7%
flax seed 1234.5 5.34 12%
olives -2.6 1.45 3%
sunflower seeds 1298.0 5.46 15%
almonds 1422.0 6.07 15%
avocado 15.5 1.60 8%
alfalfa 49.0 0.23 19%
escarole 147.8 0.19 24%
walnuts 1117.5 6.19 13%
chicory greens 62.8 0.23 23%
edamame 888.8 1.21 41%
blackberries 128.5 0.43 27%
pumpkin seeds 1044.6 5.59 19%
coriander 9.6 0.23 30%
collards 267.0 0.33 37%
raspberries 48.4 0.52 30%
corn bran -254.7 2.24 12%
banana pepper 123.1 0.27 36%
beet greens 72.4 0.22 35%
wheat bran 649.6 2.16 38%
mustard greens 118.9 0.27 36%
turnip greens 402.8 0.29 44%
eggplant 40.9 0.25 35%
jalapeno peppers 106.4 0.27 37%
spinach 495.4 0.23 49%
zucchini 140.2 0.17 40%
sauerkraut 71.7 0.19 39%
red peppers 136.2 0.31 40%
pickles 51.0 0.12 40%
cucumber 51.0 0.12 40%
chayote 55.4 0.24 41%
tofu -33.0 0.83 34%
brazil nuts 383.5 6.59 9%
lupin seeds 1195.2 3.71 51%
summer squash 135.0 0.19 45%
radishes 31.7 0.16 43%
brussel sprouts 327.5 0.42 50%
artichokes 286.3 0.47 49%
hazelnuts 223.6 6.29 10%
parsley 173.1 0.36 48%
asparagus 197.4 0.22 50%
sesame seeds 168.4 6.31 10%
soybeans (sprouted) 292.9 0.81 49%
arugula 19.2 0.25 45%
coconut meat -519.9 3.54 10%
broccoli 182.7 0.35 50%
celery 113.9 0.18 50%
okra 133.8 0.22 50%
pine nuts 261.6 6.73 11%
cauliflower 95.7 0.25 50%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 45 135
fat (g) 10 65
carbs (g) 0 45
energy (calories) 950

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 01 2019 while her least nutrient-dense day is January 01 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Coffee, Prepared From Grounds 30
Half and Half 50
Darigold, 40% Heavy Whipping Cream 120
Hamburger or Ground Beef, 80% Lean 397
Ketchup 10
Hellman's & Best Foods, Real Mayonnaise 29
Kirkland, Frozen Mixed Vegetable, Normandy-Style 40
Taco Meat, Beef 170
Refried Beans, Homemade 114
Mission, Flour Tortilla, Medium 140

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 30
Half and Half 50
Darigold, 40% Heavy Whipping Cream 120
Hamburger or Ground Beef, 80% Lean 397
Ketchup 10
Hellman's & Best Foods, Real Mayonnaise 29
Kirkland, Frozen Mixed Vegetable, Normandy-Style 40
Taco Meat, Beef 170
Refried Beans, Homemade 114
Mission, Flour Tortilla, Medium 140

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