Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Magdalena 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 and being autoimmune.

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

supplements

The supplements listed below will provide Magdalena 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
1.3
Zinc : Copper
17.9
Potassium : Sodium
2.0
Calcium : Magnesium
2.9
Iron : Copper
18.6
Calcium : Phosphorus
2.3

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 65%
Phosphorus 81%
Potassium 93%
Iron 99%
Folate 102%
Copper 106%
Calcium 145%
Omega-3 157%
Manganese 198%
Magnesium 211%
Zinc 214%
Panto Acid (B5) 226%

optimal foods for you

The foods listed below will provide Magdalena 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 5.0 1.75 60%
veal liver 5.1 1.92 55%
chicken liver 4.2 1.72 50%
turkey liver 3.8 1.89 47%
lamb liver 3.3 1.68 48%
lamb kidney 2.3 1.12 52%
pork liver 2.4 1.65 59%
beef tripe 1.1 1.03 55%
beef kidney 1.1 1.57 52%
lamb heart 0.7 1.61 48%
sweetbread 1.3 3.18 12%
beef heart 0.4 1.79 52%
turkey heart 0.2 1.74 47%
lamb lungs -0.2 0.95 58%
chicken breast 0.0 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 3.7 1.3 54%
crab 3.2 0.83 71%
lobster 3.3 0.89 71%
crayfish 2.6 0.82 67%
oysters 2.1 1.02 59%
mussel 1.5 0.86 63%
caviar 2.1 2.64 33%
welk 2.0 2.75 82%
octopus 0.9 1.64 71%
pollock 0.7 1.11 69%
shrimp 0.2 1.19 69%
abalone 0.5 1.89 57%
molluscs -0.2 0.69 77%
haddock -0.1 1.16 71%
fish roe 0.0 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
endive 7.2 0.17 7%
spinach 6.4 0.23 49%
escarole 6.3 0.19 24%
amaranth leaves 6.2 0.21 86%
alfalfa 6.0 0.23 19%
watercress 5.8 0.11 65%
chives 5.5 0.3 48%
arugula 5.4 0.25 45%
radicchio 5.4 0.23 68%
parsley 5.1 0.36 48%
chard 5.0 0.19 51%
beet greens 4.9 0.22 35%
cauliflower 4.5 0.25 50%
lettuce 4.4 0.15 50%
zucchini 4.3 0.17 40%
summer squash 4.0 0.19 45%
turnip greens 4.0 0.29 44%
celery 3.9 0.18 50%
broccoli 3.9 0.35 50%
radishes 3.3 0.16 42%
sauerkraut 3.3 0.19 39%
onions 3.2 0.32 65%
beets 2.9 0.43 70%
chayote 2.8 0.24 40%
peas 2.7 0.42 65%
lemongrass 2.7 0.99 93%
cucumber 2.4 0.12 40%
kale 2.3 0.28 60%
butternut squash 2.1 0.45 75%
pumpkin 1.8 0.2 76%
blackberries 1.9 0.43 27%
turnips 1.8 0.21 51%
winter squash 1.8 0.4 69%
collards 1.7 0.33 37%
boysenberries 1.6 0.5 54%
carambola 1.5 0.31 56%
strawberries 1.2 0.32 49%
turnips 1.0 0.22 61%
rhubarb 1.0 0.21 55%
raspberries 1.0 0.52 30%
celeriac 0.8 0.42 72%
ginger 0.8 0.8 81%
pineapple 0.6 0.5 76%
sweet corn 0.8 0.86 71%
cantaloupe 0.5 0.34 70%
carrots 0.4 0.41 64%
grapefruit 0.3 0.3 83%
grapefruit 0.3 0.33 85%
canned pineapple 0.4 0.52 92%
mulberries 0.3 0.43 74%
mango 0.3 0.6 63%
watermelon 0.2 0.3 60%
kiwifruit 0.3 0.61 55%
limes 0.2 0.3 70%
honeydew melon 0.1 0.36 66%
gooseberries 0.0 0.44 52%
pineapple juice, unsweetened 0.0 0.53 74%
0.0 0.53 74%
oranges -0.1 0.46 77%
pomegrannets 0.0 0.83 68%
apricots -0.1 0.48 71%
avocado 0.3 1.6 8%
peaches -0.2 0.39 70%
nectarines -0.2 0.44 72%
bananas -0.1 0.89 71%
litchis -0.2 0.66 86%
cherries -0.3 0.5 61%
passion fruit -0.1 0.97 52%
grapefruit juice -0.4 0.46 95%
canned pineapple -0.3 0.78 69%

macronutrients

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

macro targets

While Magdalena’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) 75 160
fat (g) 15 70
carbs (g) 0 55
energy (calories) 1150

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 Magdalena’s food log based on the harder to find 50% of the essential nutrients. Magdalena’s most nutrient dense day is April 13 2019 while her least nutrient-dense day is April 17 2019.

best and worst days

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