Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lisa 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.

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 Lisa’s 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
4.3
Zinc : Copper
18.7
Potassium : Sodium
1.1
Calcium : Magnesium
2.5
Iron : Copper
19.5
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lisa’s 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: asthma, depression, high estrogen, inflammation.

nutrient % DRI prioritize
Vitamin D 18%
Calcium 24%
Thiamin (B1) 26%
Vitamin E 27%
Vitamin C 37%
Magnesium 41%
Iron 43%
Copper 44%
Folate 44%
Manganese 50%
Potassium 52%
Phosphorus 57%
Panto Acid (B5) 59%
Omega-3 71%
Cystine 218%
Vitamin K 330%
Vitamin B12 146%
Vitamin B6 68%
Vitamin B3 (Niacin) 73%
Vitamin B2 (Riboflavin) 103%
Vitamin A 351%
Selenium 128%
Zinc 92%

optimal foods for you

The foods listed below will provide Lisa with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
lamb liver 2314.7 1.68 48%
beef liver 2179.7 1.75 60%
veal liver 2283.7 1.92 55%
pork liver 1890.5 1.65 59%
lamb kidney 1353.0 1.12 52%
beef kidney 1123.8 1.57 52%
turkey liver 1317.8 1.89 47%
pork chops 1156.4 1.74 54%
chicken liver 1101.1 1.72 50%
egg white 218.7 0.52 74%
kefir (low fat) 4.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3647.5 1.43 47%
salmon 1689.8 1.56 52%
crab 1131.4 0.83 71%
lobster 1131.7 0.89 71%
mussel 1112.0 0.86 63%
halibut 1156.3 1.11 66%
mollusks conch 1042.9 1.30 54%
rockfish 869.5 1.09 66%
crayfish 552.2 0.82 67%
octopus 1050.5 1.64 71%
clam 842.3 1.42 73%
flounder 483.6 0.86 57%
oysters 404.4 1.02 59%
pollock 445.1 1.11 69%
tuna 859.8 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 956.1 0.23 49%
turnip greens 700.0 0.29 44%
amaranth leaves 565.8 0.21 86%
portabella mushrooms 484.1 0.29 55%
collards 498.8 0.33 37%
chinese cabbage 351.9 0.12 54%
wheat bran 1625.5 2.16 38%
kale 423.5 0.28 60%
snap beans 334.4 0.15 58%
asparagus 366.1 0.22 50%
pumpkin 311.6 0.20 76%
brussel sprouts 440.6 0.42 50%
escarole 268.6 0.19 24%
red peppers 347.4 0.31 40%
banana pepper 304.9 0.27 36%
zucchini 243.0 0.17 40%
winter squash 384.0 0.40 69%
parsley 348.5 0.36 48%
broccoli 319.7 0.35 50%
celery 206.6 0.18 50%
mustard greens 252.0 0.27 36%
summer squash 201.2 0.19 45%
onions 278.1 0.32 65%
cauliflower 227.9 0.25 50%
butternut squash 363.5 0.45 75%
shiitake mushroom 313.5 0.39 58%
okra 210.2 0.22 50%
mung beans 184.4 0.19 74%
artichokes 361.0 0.47 49%
watercress 106.0 0.11 65%
pickles 116.7 0.12 40%
cucumber 116.7 0.12 40%
jalapeno peppers 203.8 0.27 37%
oat bran 1596.3 2.46 65%
chard 120.9 0.19 51%
carrots 253.7 0.41 64%
beet greens 140.5 0.22 35%
sauerkraut 107.0 0.19 39%
seaweed (laver) 206.3 0.35 80%
lettuce 80.7 0.15 50%
cabbage 123.8 0.23 55%
radishes 78.4 0.16 43%
white mushroom 121.5 0.22 65%
chicory greens 116.0 0.23 23%
rhubarb 102.8 0.21 55%
coconut water 82.5 0.19 66%
chayote 116.0 0.24 41%
radicchio 104.5 0.23 68%
endive 61.0 0.17 7%
alfalfa 77.1 0.23 19%
turnips 61.9 0.21 51%
peas 181.4 0.42 65%
red cabbage 97.3 0.29 55%
edamame 669.3 1.21 41%
eggplant 46.5 0.25 35%
arugula 37.7 0.25 45%
coriander 18.0 0.23 30%
pinto beans 7.5 0.22 83%
cantaloupe 63.0 0.34 70%
turnips -10.2 0.22 61%
spirulina 12.3 0.26 70%
celeriac 108.7 0.42 72%
blackberries 103.9 0.43 27%
chives 14.4 0.30 48%
carambola 0.0 0.31 56%
strawberries -2.3 0.32 49%
limes -22.8 0.30 70%
seaweed (kelp) 43.1 0.43 77%
soybeans (sprouted) 289.2 0.81 49%
beets 35.6 0.43 70%
mulberries 30.9 0.43 74%
seaweed (wakame) 51.2 0.45 79%
grapefruit -74.4 0.30 83%
boysenberries 12.5 0.50 54%

macronutrients

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

macro targets

While Lisa’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) 95 200
fat (g) 20 105
carbs (g) 0 65
energy (calories) 1600

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 Lisa’s food log based on the harder to find 50% of the essential nutrients. Lisa’s most nutrient dense day is January 04 2019 while her least nutrient-dense day is January 06 2019.

best and worst days

Lisa’s food diary for the best and worst days are shown below for comparison. Lisa 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)

Worst Day

food name energy (kcal)

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