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
lamb liver 26.3 1.68 48%
beef liver 25.6 1.75 60%
pork liver 25.4 1.65 59%
lamb kidney 24.1 1.12 52%
veal liver 25.2 1.92 55%
chicken liver 23.8 1.72 50%
chicken breast 22.1 1.48 60%
pork chops 22.6 1.74 54%
beef tripe 21.0 1.03 55%
pork shoulder 21.9 1.62 56%
veal 21.7 1.51 65%
egg white 19.6 0.52 74%
ground pork 21.8 1.85 54%
leg ham 21.1 1.65 56%
beef roast 21.2 1.78 48%
beef kidney 20.5 1.57 52%
porterhouse steak (fat trimmed) 20.0 1.45 50%
lamb lungs 19.0 0.95 58%
bison 20.4 1.71 53%
sirloin steak (lean) 20.5 1.77 57%
ground beef (lean) 19.6 1.44 60%
chicken drumstick 19.5 1.49 47%
lamb heart 19.6 1.61 48%
chuck steak 20.1 1.94 51%
rib eye fillet 20.2 1.99 45%
turkey liver 19.1 1.89 47%
beef heart 18.3 1.79 52%
lamb shank 18.5 1.96 48%
veal loin 17.6 1.75 48%
top round steak 18.1 2.09 56%
lamb (lean) 16.6 1.44 43%
lamb sweetbread 16.4 1.44 43%
pork (lean) 17.3 2.09 44%
roast beef 17.5 2.19 38%
roast pork 16.9 1.99 41%
turkey heart 16.3 1.74 47%
pork loin 16.7 1.93 41%
pork ribs 16.3 2.16 39%
turkey gizzard 14.5 1.55 57%
turkey 13.9 1.89 50%
elk 13.5 1.93 44%
lamb chop 12.8 2.34 42%

Seafood based foods

food name nutrient density energy density insulin load
crab 27.2 0.83 71%
lobster 26.5 0.89 71%
crayfish 25.3 0.82 67%
pollock 23.2 1.11 69%
shrimp 23.1 1.19 69%
halibut 22.7 1.11 66%
haddock 22.6 1.16 71%
orange roughy 21.4 1.05 70%
flounder 20.9 0.86 57%
octopus 22.4 1.64 71%
rockfish 21.2 1.09 66%
perch 20.8 0.96 62%
fish roe 21.7 1.43 47%
whiting 21.0 1.16 66%
salmon 21.6 1.56 52%
tuna 21.9 1.84 52%
white fish 19.6 1.08 70%
clam 20.1 1.42 73%
sturgeon 19.8 1.35 49%
cod 22.6 2.90 71%
mussel 18.3 0.86 63%
anchovy 20.7 2.10 44%
trout 18.7 1.68 45%
welk 20.5 2.75 82%
scallop 14.9 1.11 77%
molluscs 13.5 0.69 77%
oysters 14.0 1.02 59%
sardine 14.5 2.08 38%
herring 12.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
watercress 29.5 0.11 65%
spinach 28.5 0.23 49%
spirulina 26.3 0.26 70%
seaweed (laver) 25.5 0.35 80%
turnip greens 25.4 0.29 44%
chard 18.9 0.19 51%
amaranth leaves 18.4 0.21 86%
asparagus 17.9 0.22 50%
chinese cabbage 16.6 0.12 54%
beet greens 15.8 0.22 35%
chives 15.3 0.30 48%
endive 14.7 0.17 7%
chicory greens 14.3 0.23 23%
parsley 14.5 0.36 48%
coriander 14.2 0.23 30%
lettuce 14.0 0.15 50%
kale 12.5 0.28 60%
white mushroom 11.8 0.22 65%
mustard greens 11.8 0.27 36%
alfalfa 11.5 0.23 19%
portabella mushrooms 10.7 0.29 55%
mung beans 10.5 0.19 74%
okra 10.0 0.22 50%
escarole 9.8 0.19 24%
soybeans (sprouted) 10.3 0.81 49%
collards 9.1 0.33 37%
arugula 8.8 0.25 45%
broccoli 8.1 0.35 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 95
carbs (g) 0 95
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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