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%
Thiamin (B1) 26%
Manganese 30%
Calcium 37%
Magnesium 41%
Vitamin E 41%
Iron 43%
Sodium 43%
Copper 49%
Potassium 52%
Folate 55%
Phosphorus 57%
Panto Acid (B5) 59%
Cystine 220%
Vitamin K 496%
Vitamin B-12 146%
Vitamin B-6 74%
Niacin (B3) 73%
Riboflavin (B2) 113%
Vitamin C 92%
Vitamin A 269%
Selenium 128%
Zinc 114%

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
beef liver 17.7 1.75 60%
veal liver 17.9 1.92 55%
chicken liver 17.3 1.72 50%
turkey liver 17.1 1.89 47%
pork liver 16.3 1.65 59%
lamb liver 15.8 1.68 48%
lamb kidney 13.2 1.12 52%
beef kidney 8.8 1.57 52%
turkey heart 9.0 1.74 47%
chicken breast 6.7 1.48 60%
lean pastrami 5.7 0.95 73%
kefir (low fat) 4.8 0.41 64%
lamb lungs 5.5 0.95 58%
veal 6.2 1.51 65%
pork chops 6.5 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
crab 12.3 0.83 71%
lobster 10.2 0.89 71%
fish roe 10.1 1.43 47%
mussel 9.2 0.86 63%
oysters 9.2 1.02 59%
crayfish 8.8 0.82 67%
halibut 8.9 1.11 66%
octopus 9.3 1.64 71%
salmon 8.8 1.56 52%
pollock 8.0 1.11 69%
rockfish 6.5 1.09 66%
mollusks conch 6.7 1.30 54%
haddock 6.1 1.16 71%
tuna 7.0 1.84 52%
trout 6.6 1.68 45%
caviar 7.8 2.64 33%
cod 8.1 2.90 71%
white fish 5.5 1.08 70%
sturgeon 5.7 1.35 49%
shrimp 5.4 1.19 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 25.3 0.23 49%
coriander 25.3 0.23 30%
watercress 24.1 0.11 65%
chicory greens 23.9 0.23 23%
beet greens 22.9 0.22 35%
seaweed (laver) 21.9 0.35 80%
asparagus 20.7 0.22 50%
endive 20.6 0.17 7%
chard 20.5 0.19 51%
amaranth leaves 20.4 0.21 86%
lettuce 19.3 0.15 50%
chives 19.4 0.30 48%
chinese cabbage 18.8 0.12 54%
mustard greens 18.9 0.27 36%
parsley 18.8 0.36 48%
arugula 17.5 0.25 45%
turnip greens 17.5 0.29 44%
escarole 16.2 0.19 24%
broccoli 16.1 0.35 50%
okra 15.7 0.22 50%
kale 15.8 0.28 60%
white mushroom 15.0 0.22 65%
portabella mushrooms 14.9 0.29 55%
radicchio 14.0 0.23 68%
collards 13.3 0.33 37%
zucchini 13.0 0.17 40%
celery 12.8 0.18 50%
spirulina 12.5 0.26 70%
wheat bran 14.5 2.16 38%
banana pepper 11.7 0.27 36%
cauliflower 11.4 0.25 50%
red peppers 11.5 0.31 40%
seaweed (wakame) 11.3 0.45 79%
summer squash 10.9 0.19 45%
mung beans 10.9 0.19 74%
onions 11.1 0.32 65%
shiitake mushroom 11.2 0.39 58%
seaweed (kelp) 11.2 0.43 77%
alfalfa 10.7 0.23 19%
cabbage 10.6 0.23 55%
yeast extract spread 12.8 1.85 59%
jalapeno peppers 10.1 0.27 37%
brussel sprouts 10.3 0.42 50%
radishes 9.8 0.16 43%
butternut squash 9.7 0.45 75%
pickles 9.2 0.12 40%
cucumber 9.2 0.12 40%
peas 9.4 0.42 65%
pumpkin 9.1 0.20 76%
sauerkraut 8.6 0.19 39%
winter squash 8.7 0.40 69%
carrots 8.4 0.41 64%
snap beans 7.9 0.15 58%
pinto beans 7.7 0.22 83%
chayote 7.4 0.24 41%
red cabbage 7.4 0.29 55%
artichokes 6.9 0.47 49%
rhubarb 6.4 0.21 55%
eggplant 5.8 0.25 35%
turnips 5.2 0.21 51%
celeriac 4.8 0.42 72%
blackberries 4.4 0.43 27%
soybeans (sprouted) 4.9 0.81 49%
coconut water 4.0 0.19 66%
cantaloupe 4.2 0.34 70%

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) 90 195
fat (g) 20 110
carbs (g) 0 95
energy (calories) 1500

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 05 2019 while her least nutrient-dense day is January 03 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)
Paul's, Pure Cream 7
Bare Blends, Organic Raw Cacao WPI 107
Pure Tropics, Coconut Water 24
Yoconut, Natural Coconut Yogurt Alternative 62
Raspberries, Frozen, Unsweetened 16

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes