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).

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
2.4
Zinc : Copper
10.5
Potassium : Sodium
2.0
Calcium : Magnesium
2.8
Iron : Copper
15.8
Calcium : Phosphorus
0.6

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue, insomnia.

nutrient % DRI prioritize
Thiamin (B1) 37%
Vitamin D 41%
Iron 44%
Manganese 46%
Sodium 51%
Copper 63%
Magnesium 66%
Calcium 69%
Zinc 82%
Vitamin E 85%
Panto Acid (B5) 86%
Phosphorus 96%
Folate 97%
Omega-3 243%
Vitamin B-12 488%
Vitamin B-6 135%
Niacin (B3) 149%
Riboflavin (B2) 128%
Vitamin C 394%
Vitamin A 407%
Selenium 170%

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
beef brains 319.5 1.51 22%
liver sausage 440.8 3.31 13%
lamb liver 2167.1 1.68 48%
lamb brains 293.6 1.54 27%
headcheese -247.1 1.57 20%
liverwurst 137.0 3.26 16%
sweetbread -301.9 3.18 12%
egg yolk -8.6 2.75 18%
cream cheese -245.1 3.50 11%
whole egg 74.2 1.43 30%
ham 11.9 1.49 29%
liver pate -151.6 3.19 16%
feta cheese -114.5 2.64 22%
goat cheese -255.8 2.64 21%
veal liver 2066.8 1.92 55%
camembert -167.0 3.00 21%
frankfurter -585.9 2.90 17%
turkey liver 1299.4 1.89 47%
turkey -80.1 2.21 28%
pork sausage -201.7 3.25 20%
brie -200.6 3.34 19%
greek yogurt -2.3 0.97 37%
pork stomach, cooked -149.4 1.57 32%
lamb kidney 1194.3 1.12 52%
knackwurst -776.6 3.07 16%
meatballs -673.8 2.86 19%
salami -253.4 3.78 18%
beef sausage -530.0 3.32 18%
beef tripe -208.1 0.94 38%
beef liver 1967.6 1.75 60%
bratwurst -663.1 3.33 16%
blue cheese -217.0 3.53 21%
beef kidney 1200.4 1.57 52%
muenster cheese -271.4 3.68 21%
ricotta -801.9 1.74 27%
monterey cheese -258.1 3.73 21%
chicken liver 999.0 1.72 50%
sandwich spread, pork -221.6 2.35 30%
ground beef, 80/20 -1.6 2.70 31%
Poultry salad sandwich spread -193.3 2.00 33%
pork liver 1700.6 1.65 59%
scrapple, pork -97.2 2.13 34%
ground turkey -219.5 2.58 30%
colby -276.4 3.94 21%
swiss cheese -198.4 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3134.0 1.43 47%
mackerel 189.7 3.05 14%
salmon 1441.1 1.56 52%
sardine 568.3 2.08 38%
caviar 459.6 2.64 33%
herring 132.1 2.17 36%
mollusks conch 1090.9 1.30 54%
trout 553.9 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 44.7 0.17 7%
olives -13.0 1.45 3%
alfalfa 66.7 0.23 19%
escarole 187.3 0.19 24%
avocado -434.0 1.60 8%
chicory greens 81.5 0.23 23%
blackberries 75.0 0.43 27%
coriander 13.4 0.23 30%
corn bran -479.8 2.24 12%
raspberries -14.5 0.52 30%
sunflower seeds 1335.2 5.46 15%
banana pepper 244.2 0.27 36%
beet greens 95.6 0.22 35%
wheat bran 1366.4 2.16 38%
collards 273.7 0.33 37%
eggplant 34.6 0.25 35%
mustard greens 162.4 0.27 36%
jalapeno peppers 167.6 0.27 37%
red peppers 329.0 0.31 40%
zucchini 203.0 0.17 40%
sauerkraut 68.7 0.19 39%
cucumber 48.2 0.12 40%
pickles 48.2 0.12 40%
tofu -49.5 0.83 34%
turnip greens 406.6 0.29 44%
chayote 72.2 0.24 41%
edamame 603.6 1.21 41%
spinach 659.8 0.23 49%
radishes 47.7 0.16 43%
summer squash 161.5 0.19 45%
brazil nuts 534.7 6.59 9%
arugula 21.6 0.25 45%
parsley 240.6 0.36 48%
coconut meat -1174.8 3.54 10%
asparagus 281.6 0.22 50%
flax seed -201.9 5.34 12%
brussel sprouts 267.7 0.42 50%
celery 136.0 0.18 50%
artichokes 235.8 0.47 49%
okra 158.1 0.22 50%
cauliflower 171.0 0.25 50%
lettuce 52.4 0.15 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) 75 165
fat (g) 20 75
carbs (g) 0 45
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 27 2019 while her least nutrient-dense day is January 27 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)
Eggs, Cooked 136
Sardines, Canned in Water, Drained 164
Olive Oil 119
Lettuce, Romaine or Cos 8
Mixed Seeds, Pumpkin and Sunflower 52
Whey House, Whey Protein Isolate, Natural Unflavoured 113
Woolworths, Frozen Fresh Mixed Berries 21
Kefir 65
Chicken Breast, Skin Removed Before Cooking 182
Broccoli, Raw 31
Spinach, Raw 14
Onion, White, Yellow or Red, Raw 14
Garlic, Fresh 4
Butter, Salted 102
Basil, Dried 2
Paprika 3
Lemon Juice, Fresh 1
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51

Worst Day

food name energy (kcal)
Eggs, Cooked 136
Sardines, Canned in Water, Drained 164
Olive Oil 119
Lettuce, Romaine or Cos 8
Mixed Seeds, Pumpkin and Sunflower 52
Whey House, Whey Protein Isolate, Natural Unflavoured 113
Woolworths, Frozen Fresh Mixed Berries 21
Kefir 65
Chicken Breast, Skin Removed Before Cooking 182
Broccoli, Raw 31
Spinach, Raw 14
Onion, White, Yellow or Red, Raw 14
Garlic, Fresh 4
Butter, Salted 102
Basil, Dried 2
Paprika 3
Lemon Juice, Fresh 1
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51

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