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%
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
turkey liver 16.4 1.89 47%
chicken liver 15.9 1.72 50%
veal liver 16.5 1.92 55%
lamb liver 14.3 1.68 48%
beef liver 16.3 1.75 60%
pork liver 15.0 1.65 59%
lamb kidney 11.4 1.12 52%
beef kidney 9.5 1.57 52%
liver sausage 3.8 3.31 13%
turkey heart 8.3 1.74 47%
beef brains 2.4 1.51 22%
liverwurst 3.0 3.26 16%
lamb brains 2.2 1.54 27%
egg yolk 1.7 2.75 18%
whole egg 2.0 1.43 30%
ham 1.8 1.49 29%
lamb heart 4.1 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 8.7 1.43 47%
caviar 6.3 2.64 33%
mackerel 3.0 3.05 14%
oysters 8.5 1.02 59%
salmon 7.2 1.56 52%
mollusks conch 7.0 1.30 54%
crab 9.7 0.83 71%
trout 5.5 1.68 45%
mussel 7.4 0.86 63%
herring 3.6 2.17 36%
tuna 5.8 1.84 52%
anchovy 4.6 2.10 44%
sturgeon 4.5 1.35 49%
sardine 3.1 2.08 38%
lobster 7.9 0.89 71%
halibut 6.7 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
coriander 19.5 0.23 30%
endive 14.8 0.17 7%
chicory greens 17.9 0.23 23%
beet greens 16.5 0.22 35%
spinach 18.0 0.23 49%
asparagus 16.4 0.22 50%
escarole 11.1 0.19 24%
mustard greens 12.9 0.27 36%
watercress 18.2 0.11 65%
alfalfa 9.4 0.23 19%
chard 14.9 0.19 51%
chives 13.5 0.30 48%
lettuce 13.3 0.15 50%
parsley 13.2 0.36 48%
arugula 12.2 0.25 45%
zucchini 10.7 0.17 40%
banana pepper 9.8 0.27 36%
red peppers 10.7 0.31 40%
portabella mushrooms 13.4 0.29 55%
chinese cabbage 12.9 0.12 54%
broccoli 12.5 0.35 50%
wheat bran 12.3 2.16 38%
turnip greens 11.1 0.29 44%
okra 12.0 0.22 50%
collards 8.9 0.33 37%
jalapeno peppers 8.6 0.27 37%
seaweed (laver) 16.9 0.35 80%
white mushroom 13.7 0.22 65%
summer squash 8.9 0.19 45%
celery 9.5 0.18 50%
cauliflower 9.0 0.25 50%
radishes 7.3 0.16 43%
amaranth leaves 15.6 0.21 86%
shiitake mushroom 10.2 0.39 58%
sauerkraut 6.4 0.19 39%
kale 10.3 0.28 60%
blackberries 3.9 0.43 27%
chayote 6.1 0.24 41%
eggplant 4.9 0.25 35%
brussel sprouts 7.8 0.42 50%
pickles 5.4 0.12 40%
cucumber 5.4 0.12 40%
yeast extract spread 11.2 1.85 59%
radicchio 9.8 0.23 68%
avocado -0.1 1.60 8%
spirulina 10.0 0.26 70%
raspberries 2.2 0.52 30%
cabbage 6.6 0.23 55%
mung beans 9.8 0.19 74%
peas 8.2 0.42 65%
artichokes 5.2 0.47 49%
olives -2.8 1.45 3%
snap beans 5.6 0.15 58%
winter squash 7.9 0.40 69%
seaweed (wakame) 9.8 0.45 79%
sunflower seeds 3.7 5.46 15%
red cabbage 4.8 0.29 55%
butternut squash 8.7 0.45 75%
turnips 3.3 0.21 51%
onions 6.1 0.32 65%
pumpkin 7.9 0.20 76%
tofu 0.8 0.83 34%
strawberries 2.7 0.32 49%
edamame 2.2 1.21 41%
corn bran -2.2 2.24 12%
soybeans (sprouted) 3.1 0.81 49%

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) 80 165
fat (g) 20 90
carbs (g) 0 85
energy (calories) 1250

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes