Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help ANNE 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 ANNE’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide ANNE 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
4.7
Zinc : Copper
8.9
Potassium : Sodium
0.9
Calcium : Magnesium
3.9
Iron : Copper
12.0
Calcium : Phosphorus
1.2

nutrients to prioritise

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

nutrient % DRI prioritize
Iron 40%
Potassium 53%
Calcium 61%
Magnesium 65%
Copper 66%
Phosphorus 67%
Zinc 67%
Vitamin E 79%
Sodium 83%
Vitamin C 84%
Folate 88%
Selenium 94%
Vitamin D 95%

optimal foods for you

The foods listed below will provide ANNE 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 -48.1 1.51 22%
egg yolk 90.0 2.75 18%
headcheese -157.0 1.57 20%
whole egg 150.0 1.43 30%
cream cheese -128.0 3.50 11%
lamb brains -71.0 1.54 27%
ham -7.7 1.49 29%
liverwurst -61.2 3.26 16%
liver pate -81.4 3.19 16%
feta cheese -84.3 2.64 22%
camembert -88.9 3.00 21%
liver sausage -345.4 3.31 13%
goat cheese -176.7 2.64 21%
frankfurter -301.3 2.90 17%
turkey -45.3 2.21 28%
pork stomach, cooked -46.2 1.57 32%
sweetbread -436.6 3.18 12%
greek yogurt -1.4 0.97 37%
brie -105.4 3.34 19%
pork sausage -119.8 3.25 20%
beef tripe -84.8 0.94 38%
knackwurst -432.1 3.07 16%
salami -162.3 3.78 18%
ricotta -361.0 1.74 27%
blue cheese -113.9 3.53 21%
meatballs -382.9 2.86 19%
bratwurst -365.1 3.33 16%
muenster cheese -136.6 3.68 21%
beef sausage -328.5 3.32 18%
Poultry salad sandwich spread -74.5 2.00 33%
monterey cheese -132.5 3.73 21%
ground beef, 80/20 -1.7 2.70 31%
sandwich spread, pork -117.0 2.35 30%
sour cream (light) -544.2 1.36 26%
scrapple, pork -61.0 2.13 34%
colby -140.3 3.94 21%
swiss cheese -107.3 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1818.9 1.43 47%
mackerel 128.8 3.05 14%
mollusks conch 985.3 1.30 54%
sardine 242.9 2.08 38%
salmon 660.3 1.56 52%
caviar 212.6 2.64 33%
trout 313.5 1.68 45%
herring 29.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 1951.6 6.59 9%
endive 22.0 0.17 7%
sunflower seeds 1584.9 5.46 15%
olives -4.0 1.45 3%
almond butter 1633.3 6.14 16%
avocado -38.8 1.60 8%
alfalfa 27.0 0.23 19%
escarole 103.5 0.19 24%
chicory greens 47.5 0.23 23%
almonds 1142.6 6.07 15%
blackberries 111.9 0.43 27%
coriander 7.4 0.23 30%
raspberries 51.3 0.52 30%
corn bran -224.4 2.24 12%
banana pepper 195.6 0.27 36%
wheat bran 738.0 2.16 38%
eggplant 56.1 0.25 35%
beet greens 52.4 0.22 35%
mustard greens 116.6 0.27 36%
collards 145.1 0.33 37%
red peppers 248.5 0.31 40%
jalapeno peppers 105.0 0.27 37%
sauerkraut 94.3 0.19 39%
edamame 433.7 1.21 41%
turnip greens 319.2 0.29 44%
zucchini 120.3 0.17 40%
cucumber 46.3 0.12 40%
pickles 46.3 0.12 40%
tofu 1.4 0.83 34%
chayote 69.0 0.24 41%
spinach 349.9 0.23 49%
radishes 69.2 0.16 43%
pumpkin seeds 518.1 5.59 19%
summer squash 122.5 0.19 45%
flax seed 108.7 5.34 12%
artichokes 298.6 0.47 49%
brussel sprouts 279.4 0.42 50%
parsley 182.7 0.36 48%
arugula 17.4 0.25 45%
coconut meat -547.1 3.54 10%
asparagus 183.5 0.22 50%
celery 142.3 0.18 50%
broccoli 204.6 0.35 50%
cauliflower 156.9 0.25 50%
strawberries 119.7 0.32 49%
coconut milk -989.3 2.30 9%
okra 93.4 0.22 50%
lettuce 34.0 0.15 50%
chives 6.6 0.30 48%
turnips 64.1 0.21 51%
soybeans (sprouted) 161.9 0.81 49%

macronutrients

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

macro targets

While ANNE’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) 85 165
fat (g) 20 85
carbs (g) 0 50
energy (calories) 1300

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 ANNE’s food log based on the harder to find 50% of the essential nutrients. ANNE’s most nutrient dense day is February 01 2018 while her least nutrient-dense day is February 02 2018.

best and worst days

ANNE’s food diary for the best and worst days are shown below for comparison. ANNE 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)
Pork Chops, Loin, Fresh, No Visible Fat Eaten 212
green smoothie 236
Perfect Keto, MCT Oil Powder 70
Cheddar Cheese, Natural 115
Olive Oil 119
Emerald, 100 Calorie Packs Almonds, Dry Roasted 100

Worst Day

food name energy (kcal)
Eggs, Cooked 136
Kerrygold, Salted Butter 100
Avocado, Black Skin, California Type 227
Kirkland, Bacon Crumbles 60
Simply Lite, Dark Chocolate, with Almonds, 45% Cacao 220
carbquick pancake 561
Emerald, 100 Calorie Packs Almonds, Dry Roasted 100

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