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
5.7
Zinc : Copper
7.0
Potassium : Sodium
1.0
Calcium : Magnesium
3.5
Iron : Copper
11.6
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%
Sodium 52%
Potassium 57%
Phosphorus 62%
Zinc 67%
Magnesium 71%
Copper 77%
Vitamin D 77%
Manganese 84%
Selenium 89%
Calcium 92%
Folate 124%
Vitamin E 135%

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
chicken liver 4.1 1.72 50%
turkey liver 3.5 1.89 47%
whole egg 1.2 1.43 30%
egg yolk 0.8 2.75 18%
beef brains -0.3 1.51 22%
lamb kidney 2.2 1.12 52%
ham -0.0 1.49 29%
pork liver 3.1 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 6.7 1.30 54%
fish roe 5.2 1.43 47%
mackerel 2.8 3.05 14%
mussel 5.3 0.86 63%
caviar 3.2 2.64 33%
oysters 4.7 1.02 59%
crab 5.4 0.83 71%
flounder 3.8 0.86 57%
anchovy 3.2 2.10 44%
sardine 2.5 2.08 38%
trout 2.9 1.68 45%
crayfish 4.5 0.82 67%
halibut 4.3 1.11 66%
rockfish 4.1 1.09 66%
salmon 2.8 1.56 52%
sturgeon 2.3 1.35 49%
lobster 4.2 0.89 71%
herring 1.4 2.17 36%
pollock 3.8 1.11 69%
perch 2.9 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
endive 9.3 0.17 7%
chicory greens 8.6 0.23 23%
coriander 8.9 0.23 30%
spinach 10.7 0.23 49%
escarole 7.8 0.19 24%
asparagus 9.4 0.22 50%
beet greens 7.1 0.22 35%
wheat bran 7.8 2.16 38%
arugula 7.1 0.25 45%
turnip greens 7.0 0.29 44%
parsley 7.3 0.36 48%
alfalfa 4.2 0.23 19%
chard 7.3 0.19 51%
mustard greens 5.8 0.27 36%
lettuce 6.9 0.15 50%
chives 6.5 0.30 48%
broccoli 6.7 0.35 50%
zucchini 5.3 0.17 40%
banana pepper 4.7 0.27 36%
chinese cabbage 6.4 0.12 54%
watercress 7.5 0.11 65%
okra 5.7 0.22 50%
radicchio 7.4 0.23 68%
celery 5.6 0.18 50%
amaranth leaves 8.9 0.21 86%
blackberries 3.1 0.43 27%
summer squash 4.7 0.19 45%
sauerkraut 4.0 0.19 39%
portabella mushrooms 5.7 0.29 55%
red peppers 4.2 0.31 40%
eggplant 3.5 0.25 35%
jalapeno peppers 3.5 0.27 37%
radishes 3.9 0.16 43%
cauliflower 4.6 0.25 50%
collards 3.3 0.33 37%
yeast extract spread 6.4 1.85 59%
white mushroom 5.5 0.22 65%
artichokes 4.1 0.47 49%
kale 4.9 0.28 60%
pickles 2.6 0.12 40%
cucumber 2.6 0.12 40%
brussel sprouts 3.7 0.42 50%
seaweed (laver) 6.7 0.35 80%
snap beans 4.3 0.15 58%
onions 5.0 0.32 65%
shiitake mushroom 4.3 0.39 58%
raspberries 1.5 0.52 30%
olives -0.6 1.45 3%
chayote 2.4 0.24 41%
edamame 3.0 1.21 41%
avocado -0.1 1.60 8%
cabbage 3.8 0.23 55%
rhubarb 3.4 0.21 55%
red cabbage 3.4 0.29 55%
seaweed (wakame) 5.9 0.45 79%
sunflower seeds 2.5 5.46 15%
seaweed (kelp) 5.3 0.43 77%
turnips 2.4 0.21 51%
brazil nuts 2.3 6.59 9%
soybeans (sprouted) 2.4 0.81 49%
winter squash 4.1 0.40 69%
tofu 0.7 0.83 34%
pumpkin 4.4 0.20 76%
butternut squash 4.5 0.45 75%
strawberries 1.6 0.32 49%
coconut water 3.2 0.19 66%
beets 3.7 0.43 70%
mung beans 3.7 0.19 74%
corn bran -1.2 2.24 12%
hazelnuts 1.3 6.29 10%
boysenberries 1.8 0.50 54%

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) 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 ANNE’s food log based on the harder to find 50% of the essential nutrients. ANNE’s most nutrient dense day is January 26 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)
Perfect Keto, MCT Oil Powder 35
Vital Proteins, Collagen Peptides, Unflavored 18
Eggs, Cooked 102
Kerrygold, Salted Butter 50
Scivation, Xtend Free BCAAs, Strawberry Kiwi 2
SFH, SO3 + D3, Super Omega-3 Fish Oil 40
Avocado, Black Skin, California Type 227
Chicken Breast, Skin Removed Before Cooking 196
Tostitos, dip, smooth & cheesy 150
Pace, Thick & Chunky Salsa 8
Emerald, 100 Calorie Packs Almonds, Dry Roasted 200
Brunswick, Seafood Snacks, Herring Fillets, Kippered 80

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes