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, telomeres.

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%
Cystine 59%
Vitamin K 346%
Niacin (B3) 51%
Vitamin E 31%
Vitamin A 116%
Selenium 309%
Manganese 13%
Copper 34%
Zinc 229%
Magnesium 18%
Calcium 18%

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 44180.5 1.89 50%
lamb (lean) 5714.0 1.44 43%
pork chops 5801.6 1.74 54%
egg white 2146.8 0.52 74%
pork loin 3945.1 1.93 41%
rib eye fillet 3602.4 1.99 45%
chicken breast 2564.2 1.48 60%
lamb liver 2733.2 1.68 48%
lamb kidney 1895.6 1.12 52%
pork liver 2649.4 1.65 59%
beef liver 2668.9 1.75 60%
ground pork 2698.9 1.85 54%
pork shoulder 2356.8 1.62 56%
porterhouse steak (fat trimmed) 2053.8 1.45 50%
leg ham 2299.0 1.65 56%
beef roast 2471.1 1.78 48%
veal liver 2674.8 1.92 55%
beef tripe 1327.5 1.03 55%
beef kidney 2055.8 1.57 52%
chicken drumstick 1910.7 1.49 47%
bison 2016.5 1.71 53%
lamb heart 1840.2 1.61 48%
chuck steak 2318.6 1.94 51%
ground beef (lean) 1557.4 1.44 60%
sirloin steak (lean) 2011.4 1.77 57%
beef heart 1988.1 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5786.4 1.43 47%
halibut 3621.2 1.11 66%
salmon 4016.4 1.56 52%
lobster 2906.6 0.89 71%
crab 2599.5 0.83 71%
rockfish 2986.4 1.09 66%
clam 3231.8 1.42 73%
flounder 1861.3 0.86 57%
crayfish 1516.3 0.82 67%
orange roughy 1639.9 1.05 70%
mussel 1284.0 0.86 63%
whiting 1514.6 1.16 66%
pollock 1370.1 1.11 69%
octopus 2136.3 1.64 71%
tuna 2188.8 1.84 52%
perch 830.5 0.96 62%
molluscs 359.6 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 928.7 0.23 49%
turnip greens 914.3 0.29 44%
amaranth leaves 388.6 0.21 86%
chinese cabbage 220.1 0.12 54%
watercress 122.0 0.11 65%
asparagus 258.4 0.22 50%
mung beans 116.5 0.19 74%
chard 99.3 0.19 51%
lettuce 42.3 0.15 50%
kale 221.7 0.28 60%
mustard greens 176.4 0.27 36%
escarole 69.4 0.19 24%
portabella mushrooms 213.7 0.29 55%
endive 28.5 0.17 7%
rhubarb 65.8 0.21 55%
beet greens 80.6 0.22 35%
okra 78.6 0.22 50%
alfalfa 76.3 0.23 19%
pickles -90.7 0.12 40%
cucumber -90.7 0.12 40%
white mushroom 62.4 0.22 65%
chicory greens 55.3 0.23 23%
banana pepper 106.1 0.27 36%
zucchini -31.8 0.17 40%
seaweed (laver) 223.5 0.35 80%
radicchio 23.1 0.23 68%
coriander 11.5 0.23 30%
pinto beans 7.8 0.22 83%
collards 163.6 0.33 37%
parsley 183.1 0.36 48%
arugula 23.5 0.25 45%
radishes -107.4 0.16 43%
spirulina 26.3 0.26 70%
summer squash -93.8 0.19 45%
celery -122.1 0.18 50%
cauliflower -47.0 0.25 50%
cabbage -81.1 0.23 55%
chives 8.8 0.30 48%
snap beans -201.3 0.15 58%
sauerkraut -155.4 0.19 39%
broccoli 71.5 0.35 50%
turnips -149.4 0.21 51%
onions -16.0 0.32 65%
coconut water -211.2 0.19 66%
eggplant -134.4 0.25 35%
pumpkin -212.6 0.20 76%
artichokes 171.5 0.47 49%
blackberries 92.8 0.43 27%
jalapeno peppers -169.1 0.27 37%
limes -123.2 0.30 70%
red cabbage -138.0 0.29 55%
celeriac 31.6 0.42 72%
shiitake mushroom -31.0 0.39 58%
chayote -252.1 0.24 41%
mulberries 1.6 0.43 74%
seaweed (kelp) 0.7 0.43 77%
turnips -315.7 0.22 61%

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