Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Monica 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 with a low insulin load diet and being autoimmune.

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 Monica ’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
Zinc : Copper
Potassium : Sodium
Calcium : Magnesium
0.0
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Monica ’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: depression, fatigue, hypothyroidism.

nutrient % DRI prioritize
Calcium 0%
Copper 0%
Cystine 0%
Folate 0%
Histidine 0%
Iron 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Magnesium 0%
Manganese 0%
Methionine 0%
Niacin (B3) 0%
Vitamin B-12 0%
Vitamin B-6 0%
Pantothenic acid (B5) 0%
Riboflavin (B2) 0%
Thiamin (B1) 0%
Vitamin C 0%
Vitamin D 0%
Vitamin E 0%
Vitamin A 0%
Selenium 0%
Zinc 0%

optimal foods for you

The foods listed below will provide Monica with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
chicken liver 26.8 1.72 50%
lamb liver 25.0 1.68 48%
veal liver 27.3 1.92 55%
turkey liver 24.1 1.89 47%
beef liver 27.6 1.75 60%
pork liver 26.3 1.65 59%
lamb kidney 22.9 1.12 52%
beef kidney 19.4 1.57 52%
turkey heart 16.0 1.74 47%
lamb heart 15.3 1.61 48%
pork chops 16.7 1.74 54%
beef roast 14.8 1.78 48%
bison 16.1 1.71 53%
rib eye fillet 13.7 1.99 45%
porterhouse steak (fat trimmed) 14.1 1.45 50%
pork loin 11.9 1.93 41%
roast beef 11.4 2.19 38%
roast pork 11.9 1.99 41%
pork ribs 11.8 2.16 39%
chicken breast 16.9 1.48 60%
pork shoulder 15.8 1.62 56%
ground pork 15.5 1.85 54%
lamb (lean) 11.2 1.44 43%
chicken drumstick 12.2 1.49 47%
leg ham 15.0 1.65 56%
sirloin steak (lean) 15.4 1.77 57%
pork (lean) 11.8 2.09 44%
lamb lungs 13.8 0.95 58%
veal loin 12.2 1.75 48%
veal 16.7 1.51 65%
chuck steak 13.3 1.94 51%
liver sausage 3.8 3.31 13%
ground beef (lean) 14.6 1.44 60%
beef heart 12.9 1.79 52%
lamb sweetbread 9.3 1.44 43%
beef rib eye steak 8.1 2.48 33%
beef tripe 11.7 1.03 55%
roast ham 8.7 1.78 41%
elk 9.6 1.93 44%
lean pastrami 15.9 0.95 73%
lamb shank 9.9 1.96 48%
sirloin steak 6.7 2.43 36%
turkey 10.3 1.89 50%
ground turkey 5.3 2.58 30%
bratwurst 2.5 3.33 16%
liverwurst 2.1 3.26 16%
beef loin, top loin 6.1 2.50 34%
lamb chop 8.3 2.34 42%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 19.9 1.43 47%
salmon 19.0 1.56 52%
trout 16.3 1.68 45%
crab 21.7 0.83 71%
sturgeon 15.7 1.35 49%
tuna 17.5 1.84 52%
anchovy 14.4 2.10 44%
caviar 11.6 2.64 33%
lobster 19.9 0.89 71%
halibut 18.7 1.11 66%
crayfish 18.1 0.82 67%
flounder 14.9 0.86 57%
herring 10.8 2.17 36%
sardine 10.8 2.08 38%
mussel 15.3 0.86 63%
pollock 17.6 1.11 69%
rockfish 16.4 1.09 66%
mackerel 3.0 3.05 14%
octopus 18.1 1.64 71%
perch 13.7 0.96 62%
oysters 12.7 1.02 59%
haddock 16.0 1.16 71%
shrimp 15.3 1.19 69%
white fish 15.4 1.08 70%
whiting 14.1 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
endive 15.5 0.17 7%
spinach 24.9 0.23 49%
alfalfa 13.9 0.23 19%
beet greens 16.6 0.22 35%
watercress 25.7 0.11 65%
turnip greens 17.5 0.29 44%
escarole 10.8 0.19 24%
chard 18.1 0.19 51%
lettuce 15.8 0.15 50%
chives 15.6 0.30 48%
parsley 13.9 0.36 48%
zucchini 10.9 0.17 40%
arugula 12.2 0.25 45%
broccoli 13.3 0.35 50%
collards 8.5 0.33 37%
blackberries 3.9 0.43 27%
cauliflower 10.7 0.25 50%
olives -2.8 1.45 3%
summer squash 7.4 0.19 45%
kale 11.2 0.28 60%
raspberries 2.2 0.52 30%
amaranth leaves 19.2 0.21 86%
radishes 5.2 0.16 43%
sauerkraut 3.7 0.19 39%
celery 6.8 0.18 50%
chayote 3.5 0.24 41%
cucumber 2.9 0.12 40%

macronutrients

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

macro targets

While Monica ’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) 75 175
fat (g) 15 95
carbs (g) 0 80
energy (calories) 1300

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 Monica ’s food log based on the harder to find 50% of the essential nutrients. Monica ’s most nutrient dense day is N/A while her least nutrient-dense day is N/A.

best and worst days

Monica ’s food diary for the best and worst days are shown below for comparison. Monica 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)
cauliflower rice stir fry 394
coffee with cream and stevia 107
Dessert wine, sweet 94
Beef Steak, Sirloin, Visible Fat Eaten 425
Broccoli, Cooked From Fresh 49
Green Beans, Cooked from Fresh 44
Vodka 193
Almonds, Raw 174
Danone, YoPro, Plain Yoghurt 71
Chicken back, skin eaten 515
Almonds, Raw 145
Sunflower Seeds, Raw 58
coffee with cream and stevia 107
Lettuce, Iceberg 16
Tomato Raw, Includes Cherry, Grape, Roma 16
Cucumber, Raw, With Peel 16
Snow Peas, Edible Pea Pods, Raw 21
Tuna, Canned, Light, Water Pack, No Salt, Drained 150
Green Olives 20
Almonds, Raw 174
Salami, Hard, Beef and Pork 76
Snow Peas, Edible Pea Pods, Cooked from Fresh 36
Carrots, Cooked From Fresh 4
Dessert wine, sweet 378
Moni's spinach and ham quiche 412
low carb - Moni breakfast 27 Dec 335
coffee with cream and stevia 161
Vodka 96
kangaroo steak and salad 401
coffee with cream and stevia 161
spinach muffins 150
Moni's spinach and cauliflower soup 218
Moni's spinach and ham quiche 258
Vodka 193
Almonds, Raw 174
Peanuts, Dry Roasted, Salted 176
Sweet Cherries, Fresh 88
Apricot, Fresh 17
Danone, YoPro, Plain Yoghurt 80
Pumpkin or Squash Seeds, Shelled, Unsalted 86
Sunflower Seeds, Raw 88
Almonds, Raw 174
Lettuce, Mixed Greens 9
Eggs, Cooked 34
Celery, Raw 3
Red Bell Peppers, Raw 11
Cucumber, Raw, With Peel 5
Mushrooms, Raw 4
coffee with cream and stevia 161
spinach muffins 37
Camembert Cheese 282
Dessert wine, sweet 94
Beef, Ground, 85% Lean Meat, 15% Fat, Patty, Cooked, Pan-Broiled 385
Broccoli, Cooked From Fresh 34
Green Beans, Cooked from Fresh 44
Mushrooms, Cooked from Fresh 24
coffee with cream and stevia 107
roo burger, eggs and salad lunch 407
Salmon, Pink, Canned, Drained 127
Vodka 193
Almonds, Raw 174
Broccoli, Cooked From Fresh 34
Peanuts, Dry Roasted, Salted 176
Green Beans, Cooked from Fresh 44
Beef, Ground, 85% Lean Meat, 15% Fat, Patty, Cooked, Pan-Broiled 193
Dessert wine, sweet 47
coffee with cream and stevia 215
tuna and salad - large 269
low fat omelette - small 420
Moni's spinach and cauliflower soup 145
Almonds, Raw 174
Peanuts, Dry Roasted, Salted 117
Vodka 193
coffee with cream and stevia 215
Danone, YoPro, Plain Yoghurt 53
Sunflower Seeds, Raw 88
Pumpkin or Squash Seeds, Shelled, Unsalted 86
Chicken Breast, Skin Removed Before Cooking 467
Tossed Salad, Plain, without Dressing 16
Mixed Nuts, without Peanuts, Unsalted 55
Asparagus, Cooked from Fresh 19
Broccoli, Cooked From Fresh 30
Green Beans, Cooked from Fresh 44
Vodka 193
Blue Cheese 106
Peanuts, Dry Roasted, Salted 176
Oyster, Pacific, Raw 157
Salmon, Atlantic, Wild, Cooked 280
Broccoli, Cooked From Fresh 30
Bacon, Pork 112
Beef Steak, Sirloin, No Visible Fat Eaten 136
Spinach, Raw 7
Green Beans, Cooked from Fresh 30
Octopus, Cooked 139
Vodka 193
tuna and salad - large 353
Pepsi Max, Aus 3
Beef Steak, Sirloin, No Visible Fat Eaten 136
medium fat omelette - medium 239
Fish, whitefish, mixed species, raw 265
Tossed Salad, Plain, without Dressing 8
coffee with cream and stevia 54
medium fat omelette - medium 335
coffee with cream and stevia 161
Pepsi Max, Aus 2
Vodka 289
Beef Steak, Sirloin, No Visible Fat Eaten 136
Cabbage, Green, Cooked 20
Green Beans, Cooked from Fresh 60
Mushrooms, Cooked from Fresh 24
Red Bell Peppers, Cooked 24
Almond Milk, Plain, Original, Unsweetened 36
Tuna, Canned, Light, Water Pack, No Salt, Drained 150
coffee with cream and stevia 161
Pepsi Max, Aus 2
Vodka 193
Beef Steak, Sirloin, No Visible Fat Eaten 136
Eggs, Cooked 68
Cabbage, Green, Cooked 20
Tomato Raw, Includes Cherry, Grape, Roma 33
tuna and salad - large 176
Danone, YoPro, Plain Yoghurt 62
Sunflower Seeds, Raw 88
Pumpkin or Squash Seeds, Shelled, Unsalted 86
coffee with cream and stevia 161
Vodka 193
medium fat omelette - medium 479
tuna and salad - large 176
Cashews, Raw 332
Moni's spinach and ham quiche 515
tuna and salad - large 353
coffee with cream and stevia 161
Vodka 96

Worst Day

food name energy (kcal)
cauliflower rice stir fry 394
coffee with cream and stevia 107
Dessert wine, sweet 94
Beef Steak, Sirloin, Visible Fat Eaten 425
Broccoli, Cooked From Fresh 49
Green Beans, Cooked from Fresh 44
Vodka 193
Almonds, Raw 174
Danone, YoPro, Plain Yoghurt 71
Chicken back, skin eaten 515
Almonds, Raw 145
Sunflower Seeds, Raw 58
coffee with cream and stevia 107
Lettuce, Iceberg 16
Tomato Raw, Includes Cherry, Grape, Roma 16
Cucumber, Raw, With Peel 16
Snow Peas, Edible Pea Pods, Raw 21
Tuna, Canned, Light, Water Pack, No Salt, Drained 150
Green Olives 20
Almonds, Raw 174
Salami, Hard, Beef and Pork 76
Snow Peas, Edible Pea Pods, Cooked from Fresh 36
Carrots, Cooked From Fresh 4
Dessert wine, sweet 378
Moni's spinach and ham quiche 412
low carb - Moni breakfast 27 Dec 335
coffee with cream and stevia 161
Vodka 96
kangaroo steak and salad 401
coffee with cream and stevia 161
spinach muffins 150
Moni's spinach and cauliflower soup 218
Moni's spinach and ham quiche 258
Vodka 193
Almonds, Raw 174
Peanuts, Dry Roasted, Salted 176
Sweet Cherries, Fresh 88
Apricot, Fresh 17
Danone, YoPro, Plain Yoghurt 80
Pumpkin or Squash Seeds, Shelled, Unsalted 86
Sunflower Seeds, Raw 88
Almonds, Raw 174
Lettuce, Mixed Greens 9
Eggs, Cooked 34
Celery, Raw 3
Red Bell Peppers, Raw 11
Cucumber, Raw, With Peel 5
Mushrooms, Raw 4
coffee with cream and stevia 161
spinach muffins 37
Camembert Cheese 282
Dessert wine, sweet 94
Beef, Ground, 85% Lean Meat, 15% Fat, Patty, Cooked, Pan-Broiled 385
Broccoli, Cooked From Fresh 34
Green Beans, Cooked from Fresh 44
Mushrooms, Cooked from Fresh 24
coffee with cream and stevia 107
roo burger, eggs and salad lunch 407
Salmon, Pink, Canned, Drained 127
Vodka 193
Almonds, Raw 174
Broccoli, Cooked From Fresh 34
Peanuts, Dry Roasted, Salted 176
Green Beans, Cooked from Fresh 44
Beef, Ground, 85% Lean Meat, 15% Fat, Patty, Cooked, Pan-Broiled 193
Dessert wine, sweet 47
coffee with cream and stevia 215
tuna and salad - large 269
low fat omelette - small 420
Moni's spinach and cauliflower soup 145
Almonds, Raw 174
Peanuts, Dry Roasted, Salted 117
Vodka 193
coffee with cream and stevia 215
Danone, YoPro, Plain Yoghurt 53
Sunflower Seeds, Raw 88
Pumpkin or Squash Seeds, Shelled, Unsalted 86
Chicken Breast, Skin Removed Before Cooking 467
Tossed Salad, Plain, without Dressing 16
Mixed Nuts, without Peanuts, Unsalted 55
Asparagus, Cooked from Fresh 19
Broccoli, Cooked From Fresh 30
Green Beans, Cooked from Fresh 44
Vodka 193
Blue Cheese 106
Peanuts, Dry Roasted, Salted 176
Oyster, Pacific, Raw 157
Salmon, Atlantic, Wild, Cooked 280
Broccoli, Cooked From Fresh 30
Bacon, Pork 112
Beef Steak, Sirloin, No Visible Fat Eaten 136
Spinach, Raw 7
Green Beans, Cooked from Fresh 30
Octopus, Cooked 139
Vodka 193
tuna and salad - large 353
Pepsi Max, Aus 3
Beef Steak, Sirloin, No Visible Fat Eaten 136
medium fat omelette - medium 239
Fish, whitefish, mixed species, raw 265
Tossed Salad, Plain, without Dressing 8
coffee with cream and stevia 54
medium fat omelette - medium 335
coffee with cream and stevia 161
Pepsi Max, Aus 2
Vodka 289
Beef Steak, Sirloin, No Visible Fat Eaten 136
Cabbage, Green, Cooked 20
Green Beans, Cooked from Fresh 60
Mushrooms, Cooked from Fresh 24
Red Bell Peppers, Cooked 24
Almond Milk, Plain, Original, Unsweetened 36
Tuna, Canned, Light, Water Pack, No Salt, Drained 150
coffee with cream and stevia 161
Pepsi Max, Aus 2
Vodka 193
Beef Steak, Sirloin, No Visible Fat Eaten 136
Eggs, Cooked 68
Cabbage, Green, Cooked 20
Tomato Raw, Includes Cherry, Grape, Roma 33
tuna and salad - large 176
Danone, YoPro, Plain Yoghurt 62
Sunflower Seeds, Raw 88
Pumpkin or Squash Seeds, Shelled, Unsalted 86
coffee with cream and stevia 161
Vodka 193
medium fat omelette - medium 479
tuna and salad - large 176
Cashews, Raw 332
Moni's spinach and ham quiche 515
tuna and salad - large 353
coffee with cream and stevia 161
Vodka 96

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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