Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ann 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 and being paleo.

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 Ann’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
0.9
Zinc : Copper
54.3
Potassium : Sodium
Calcium : Magnesium
2.7
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ann’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: high estrogen, hypothyroidism, inflammation, methylation, None.

nutrient % DRI prioritize
Histidine 0%
Iron 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Phosphorus 0%
Sodium 0%
Thiamin (B1) 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%
Omega-3 125%
Cystine 59%
Vitamin K 230%
Vitamin B3 (Niacin) 51%
Vitamin C 208%
Vitamin E 20%
Vitamin A 152%
Selenium 309%
Manganese 22%
Copper 30%
Zinc 186%
Magnesium 18%
Calcium 12%

optimal foods for you

The foods listed below will provide Ann 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
turkey 44504.7 1.89 50%
lamb (lean) 5498.9 1.44 43%
pork chops 5696.5 1.74 54%
egg white 2107.0 0.52 74%
pork loin 3851.8 1.93 41%
rib eye fillet 3522.0 1.99 45%
lamb liver 3001.5 1.68 48%
lamb kidney 2038.0 1.12 52%
chicken breast 2541.0 1.48 60%
pork liver 2651.8 1.65 59%
beef liver 2630.5 1.75 60%
ground pork 2664.2 1.85 54%
pork shoulder 2318.8 1.62 56%
porterhouse steak (fat trimmed) 2023.0 1.45 50%
beef kidney 2191.8 1.57 52%
leg ham 2269.5 1.65 56%
beef tripe 1325.3 1.03 55%
veal liver 2638.5 1.92 55%
beef roast 2424.9 1.78 48%
chicken drumstick 1898.8 1.49 47%
lamb heart 1934.9 1.61 48%
bison 1969.3 1.71 53%
beef heart 2070.8 1.79 52%
chuck steak 2272.3 1.94 51%
ground beef (lean) 1517.7 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 6468.8 1.43 47%
salmon 4470.4 1.56 52%
halibut 3786.8 1.11 66%
lobster 3064.4 0.89 71%
rockfish 3239.9 1.09 66%
crab 2704.3 0.83 71%
clam 3324.4 1.42 73%
flounder 2057.5 0.86 57%
crayfish 1572.3 0.82 67%
mussel 1525.3 0.86 63%
orange roughy 1626.2 1.05 70%
whiting 1662.1 1.16 66%
pollock 1487.8 1.11 69%
octopus 2249.1 1.64 71%
tuna 2469.9 1.84 52%
perch 890.1 0.96 62%
molluscs 391.7 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 928.3 0.23 49%
turnip greens 926.5 0.29 44%
amaranth leaves 430.0 0.21 86%
chinese cabbage 249.4 0.12 54%
watercress 130.7 0.11 65%
asparagus 257.0 0.22 50%
kale 252.6 0.28 60%
mung beans 119.9 0.19 74%
chard 105.9 0.19 51%
mustard greens 202.3 0.27 36%
lettuce 43.0 0.15 50%
escarole 65.5 0.19 24%
banana pepper 161.9 0.27 36%
endive 28.3 0.17 7%
zucchini 26.0 0.17 40%
portabella mushrooms 200.6 0.29 55%
rhubarb 64.8 0.21 55%
beet greens 86.0 0.22 35%
okra 82.8 0.22 50%
alfalfa 75.7 0.23 19%
cucumber -94.4 0.12 40%
pickles -94.4 0.12 40%
seaweed (laver) 245.5 0.35 80%
white mushroom 60.0 0.22 65%
chicory greens 58.0 0.23 23%
parsley 223.4 0.36 48%
radicchio 22.5 0.23 68%
coriander 12.0 0.23 30%
collards 169.0 0.33 37%
pinto beans 8.0 0.22 83%
radishes -101.2 0.16 43%
summer squash -48.9 0.19 45%
arugula 23.8 0.25 45%
spirulina 25.8 0.26 70%
cauliflower -4.9 0.25 50%
celery -124.1 0.18 50%
cabbage -64.4 0.23 55%
broccoli 101.9 0.35 50%
chives 9.9 0.30 48%
sauerkraut -149.3 0.19 39%
snap beans -212.1 0.15 58%
turnips -155.2 0.21 51%
onions -12.1 0.32 65%
eggplant -139.6 0.25 35%
coconut water -219.9 0.19 66%
pumpkin -220.6 0.20 76%
blackberries 95.0 0.43 27%
artichokes 160.6 0.47 49%
limes -111.8 0.30 70%
jalapeno peppers -170.9 0.27 37%
red cabbage -139.1 0.29 55%
mulberries 21.7 0.43 74%
celeriac 19.0 0.42 72%
red peppers -148.1 0.31 40%
shiitake mushroom -44.4 0.39 58%
chayote -254.9 0.24 41%
seaweed (kelp) -0.4 0.43 77%
brussel sprouts -5.9 0.42 50%

macronutrients

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

macro targets

While Ann’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) 90 180
fat (g) 20 70
carbs (g) 0 90
energy (calories) 1350

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 Ann’s food log based on the harder to find 50% of the essential nutrients. Ann’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is January 12 2019.

best and worst days

Ann’s food diary for the best and worst days are shown below for comparison. Ann 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)
Dr. Axe, Multi Collagen Protein Powder 100
Kiolbassa, Organic Smoked Beef Sausage 900
Wildbrine, Raw Organic Kraut 5
Sir Kensington's, Mustard, Spicy Brown 40
Broccoli, Cooked From Fresh 245
Green Valley Organics, Cream Cheese 55

Worst Day

food name energy (kcal)
Breakfast Chili (Ketogenic Cleanse) 440
Creminelli Fine Meats, Varzi, Uncured Italian Salami With Sea Salt And Nutmeg 200
Tourette di Mondelli, Prosecco 196

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