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
10.6
Zinc : Copper
4.8
Potassium : Sodium
0.9
Calcium : Magnesium
1.6
Iron : Copper
6.7
Calcium : Phosphorus
0.5

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
Folate 32%
Vitamin E 44%
Calcium 45%
Vitamin C 45%
Panto Acid (B5) 58%
Potassium 61%
Iron 68%
Thiamin (B1) 81%
Sodium 93%
Niacin (B3) 97%
Vitamin K1 107%
Vitamin B6 109%
Zinc 110%
Omega-3 151%
Cystine 347%
Vitamin B12 221%
Vitamin B2 (Riboflavin) 132%
Vitamin D 163%
Vitamin A 291%
Selenium 233%
Copper 202%
Magnesium 115%

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
liver sausage 538.5 3.31 13%
headcheese -308.3 1.57 20%
sweetbread -501.5 3.18 12%
liverwurst 53.5 3.26 16%
lamb liver 2458.9 1.68 48%
ham 2.9 1.49 29%
liver pate -234.5 3.19 16%
frankfurter -835.8 2.90 17%
turkey -108.2 2.21 28%
pork sausage -289.8 3.25 20%
pork stomach, cooked -251.3 1.57 32%
meatballs -849.7 2.86 19%
knackwurst -1072.5 3.07 16%
bratwurst -891.0 3.33 16%
beef sausage -719.3 3.32 18%
beef tripe -275.2 0.94 38%
lamb kidney 1570.4 1.12 52%
salami -399.7 3.78 18%
veal liver 2402.5 1.92 55%
lamb (lean) 550.6 1.44 43%
turkey liver 1323.7 1.89 47%
ground beef, 80/20 -1.4 2.70 31%
sandwich spread, pork -336.8 2.35 30%
Poultry salad sandwich spread -265.0 2.00 33%
bologna -2035.1 3.10 11%
scrapple, pork -125.2 2.13 34%
chicken liver 1266.2 1.72 50%
ground turkey -348.7 2.58 30%
roast ham 188.4 1.78 41%
beef rib eye steak -270.3 2.48 33%
pork ribs -1141.2 3.61 18%
beef liver 2335.3 1.75 60%
pork loin 298.2 1.93 41%
beef kidney 1280.5 1.57 52%
pork liver 2197.6 1.65 59%
ground beef -568.2 2.48 30%
sliced turkey pepperoni -84.1 2.43 35%
t-bone steak -785.5 2.94 26%
lamb heart 735.1 1.61 48%
lamb sweetbread 36.5 1.44 43%
pork ribs 154.0 2.16 39%
sausage, italian -390.3 1.49 39%
lamb leg -517.4 2.58 31%
roast pork 147.4 1.99 41%
rotisserie chicken thigh w. skin -809.8 2.26 31%
Smoked sausage -512.3 2.16 35%
beef loin -617.6 2.78 30%
flank, steak -428.7 2.63 33%
roast beef -154.5 2.19 38%
beef tenderloin steak -481.5 2.62 32%
beef rib, eye -487.7 2.65 32%
beef tenderloin steak -559.3 2.73 31%
prok ears -928.7 1.66 35%
ground beef 70/30 -656.1 2.70 30%
ground beef 70/30 -726.1 2.77 30%
beef loin, top loin -392.6 2.50 34%
beef rib, small end -545.5 2.78 31%
lamb rib -1325.3 3.61 19%
sirloin steak -338.7 2.43 36%
ground beef, 75/25 -662.2 2.77 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3599.2 1.43 47%
mackerel 154.8 3.05 14%
caviar 597.2 2.64 33%
sardine 609.3 2.08 38%
salmon 1657.6 1.56 52%
herring 128.6 2.17 36%
trout 599.1 1.68 45%
mollusks conch 1003.6 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 59.9 0.17 7%
olives -17.5 1.45 3%
alfalfa 82.4 0.23 19%
escarole 261.8 0.19 24%
avocado -886.4 1.60 8%
blackberries 85.8 0.43 27%
raspberries -23.8 0.52 30%
beet greens 138.0 0.22 35%
collards 420.7 0.33 37%
sauerkraut 139.0 0.19 39%
zucchini 241.7 0.17 40%
cucumber 83.7 0.12 40%
turnip greens 685.3 0.29 44%
chayote 105.9 0.24 41%
spinach 917.6 0.23 49%
radishes 74.6 0.16 43%
summer squash 200.1 0.19 45%
arugula 36.5 0.25 45%
parsley 357.1 0.36 48%
celery 191.9 0.18 50%
lettuce 83.7 0.15 50%
cauliflower 224.4 0.25 50%
broccoli 315.8 0.35 50%
chives 14.5 0.30 48%
strawberries -14.1 0.32 49%
chard 125.3 0.19 51%
turnips 86.2 0.21 51%

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) 80 185
fat (g) 20 90
carbs (g) 0 55
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 Monica ’s food log based on the harder to find 50% of the essential nutrients. Monica ’s most nutrient dense day is June 06 2020 while her least nutrient-dense day is June 26 2019.

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)

Worst Day

food name energy (kcal)

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