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%
Sodium 55%
Magnesium 65%
Phosphorus 67%
Copper 75%
Manganese 79%
Zinc 82%
Calcium 94%
Selenium 94%
Vitamin D 95%
Folate 110%
Vitamin E 119%

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 -50.7 1.51 22%
egg yolk 110.8 2.75 18%
headcheese -148.5 1.57 20%
whole egg 161.5 1.43 30%
cream cheese -126.3 3.50 11%
lamb brains -66.5 1.54 27%
liverwurst -57.6 3.26 16%
ham -9.8 1.49 29%
liver pate -78.4 3.19 16%
feta cheese -82.9 2.64 22%
camembert -87.2 3.00 21%
liver sausage -340.3 3.31 13%
goat cheese -173.8 2.64 21%
frankfurter -296.3 2.90 17%
turkey -40.7 2.21 28%
pork stomach, cooked -41.0 1.57 32%
sweetbread -428.5 3.18 12%
greek yogurt -1.3 0.97 37%
brie -103.6 3.34 19%
pork sausage -117.6 3.25 20%
beef tripe -80.5 0.94 38%
knackwurst -425.5 3.07 16%
salami -153.0 3.78 18%
ricotta -354.5 1.74 27%
blue cheese -112.1 3.53 21%
meatballs -370.3 2.86 19%
bratwurst -356.7 3.33 16%
muenster cheese -134.7 3.68 21%
beef sausage -324.4 3.32 18%
Poultry salad sandwich spread -73.1 2.00 33%
monterey cheese -130.6 3.73 21%
sour cream (light) -507.1 1.36 26%
ground beef, 80/20 -1.6 2.70 31%
sandwich spread, pork -114.9 2.35 30%
scrapple, pork -56.9 2.13 34%
colby -138.3 3.94 21%
swiss cheese -105.6 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1799.4 1.43 47%
mackerel 135.1 3.05 14%
mollusks conch 1004.5 1.30 54%
salmon 667.8 1.56 52%
sardine 250.5 2.08 38%
caviar 215.2 2.64 33%
trout 315.4 1.68 45%
herring 30.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 2018.0 6.59 9%
sunflower seeds 1671.5 5.46 15%
endive 23.2 0.17 7%
almond butter 1812.0 6.14 16%
olives -3.5 1.45 3%
avocado -38.4 1.60 8%
alfalfa 26.5 0.23 19%
almonds 1267.4 6.07 15%
escarole 110.8 0.19 24%
chicory greens 45.5 0.23 23%
blackberries 112.3 0.43 27%
wheat bran 943.8 2.16 38%
coriander 7.1 0.23 30%
raspberries 48.1 0.52 30%
corn bran -216.9 2.24 12%
banana pepper 132.7 0.27 36%
eggplant 59.5 0.25 35%
beet greens 47.8 0.22 35%
collards 143.2 0.33 37%
mustard greens 87.4 0.27 36%
jalapeno peppers 99.4 0.27 37%
edamame 469.1 1.21 41%
pumpkin seeds 686.4 5.59 19%
sauerkraut 85.5 0.19 39%
red peppers 169.0 0.31 40%
turnip greens 311.0 0.29 44%
zucchini 108.1 0.17 40%
cucumber 46.4 0.12 40%
pickles 46.4 0.12 40%
tofu 19.4 0.83 34%
spinach 379.3 0.23 49%
flax seed 228.6 5.34 12%
chayote 66.9 0.24 41%
radishes 59.7 0.16 43%
summer squash 108.6 0.19 45%
artichokes 296.0 0.47 49%
coconut meat -512.2 3.54 10%
brussel sprouts 232.5 0.42 50%
asparagus 181.8 0.22 50%
arugula 17.0 0.25 45%
parsley 137.7 0.36 48%
celery 139.8 0.18 50%
coconut milk -923.2 2.30 9%
broccoli 169.3 0.35 50%
cauliflower 120.0 0.25 50%
okra 89.2 0.22 50%
strawberries 65.4 0.32 49%
hazelnuts 73.8 6.29 10%
lettuce 33.7 0.15 50%
soybeans (sprouted) 176.5 0.81 49%
chives 5.5 0.30 48%
turnips 64.0 0.21 51%

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 January 30 2018 while her least nutrient-dense day is January 24 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)
Peanut Butter, Regular, Salted 193
Blue Diamond, Smokehouse Almonds 510
Jones Dairy Farm, Sliced Braunschweiger Liverwurst 120
Whisps, Parmesan Cheese Crisps 100
Broccoli, Raw 62
Butter, Salted 203
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 202
Creme Fraiche 98
SFH, SO3 + D3, Super Omega-3 Fish Oil 40
Blueberries, Fresh 42

Worst Day

food name energy (kcal)
Chicken Breast, Skin Removed Before Cooking 147
awesome bun small 103
American Cheese, Processed 156
Butter, Salted 102
Pecans, Raw 164
Cooked Perfect, Meatballs, Italian Style 160
Hamburger or Ground Beef, 80% Lean 288
Butter, Salted 203
SFH, SO3 + D3, Super Omega-3 Fish Oil 40
White bread, store bought 133
American Cheese, Processed 104

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