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
5.5
Zinc : Copper
6.7
Potassium : Sodium
0.8
Calcium : Magnesium
1.1
Iron : Copper
14.7
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 22%
Potassium 32%
Thiamin (B1) 33%
Panto Acid (B5) 34%
Calcium 35%
Sodium 38%
Vitamin B6 42%
Manganese 61%
Phosphorus 61%
Niacin (B3) 62%
Vitamin K1 68%
Iron 69%
Vitamin E 80%
Cystine 168%
Vitamin B-12 335%
Riboflavin (B2) 123%
Vitamin C 121%
Vitamin D 303%
Vitamin A 184%
Selenium 269%
Copper 107%
Zinc 88%
Magnesium 88%

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 376.3 3.31 13%
headcheese -280.0 1.57 20%
sweetbread -452.8 3.18 12%
liverwurst 46.0 3.26 16%
ham 14.2 1.49 29%
liver pate -233.4 3.19 16%
lamb liver 2063.1 1.68 48%
frankfurter -752.1 2.90 17%
turkey -93.3 2.21 28%
pork sausage -270.9 3.25 20%
knackwurst -936.1 3.07 16%
pork stomach, cooked -208.0 1.57 32%
bratwurst -711.8 3.33 16%
meatballs -825.5 2.86 19%
beef sausage -659.8 3.32 18%
beef tripe -244.6 0.94 38%
salami -368.9 3.78 18%
lamb (lean) 702.0 1.44 43%
veal liver 2337.9 1.92 55%
bologna -1771.7 3.10 11%
turkey liver 1321.1 1.89 47%
sandwich spread, pork -298.9 2.35 30%
Poultry salad sandwich spread -232.3 2.00 33%
ground beef, 80/20 -1.4 2.70 31%
lamb kidney 1219.3 1.12 52%
scrapple, pork -109.3 2.13 34%
pork loin 461.9 1.93 41%
roast ham 285.3 1.78 41%
beef rib eye steak -187.6 2.48 33%
ground turkey -389.4 2.58 30%
pork ribs -1035.9 3.61 18%
chicken liver 1130.4 1.72 50%
beef liver 2234.3 1.75 60%
pork ribs 287.2 2.16 39%
ground beef -507.4 2.48 30%
sliced turkey pepperoni -58.8 2.43 35%
lamb leg -433.3 2.58 31%
t-bone steak -749.2 2.94 26%
sausage, italian -342.7 1.49 39%
roast pork 206.3 1.99 41%
lamb sweetbread 10.8 1.44 43%
rotisserie chicken thigh w. skin -695.1 2.26 31%
beef loin -514.0 2.78 30%
pork liver 1917.0 1.65 59%
beef tenderloin steak -383.4 2.62 32%
beef rib, eye -393.9 2.65 32%
beef tenderloin steak -459.2 2.73 31%
beef kidney 999.5 1.57 52%
flank, steak -387.1 2.63 33%
roast beef -118.4 2.19 38%
beef rib, small end -439.4 2.78 31%
beef loin, top loin -301.8 2.50 34%
lamb rib -1176.3 3.61 19%
ground beef 70/30 -581.9 2.70 30%
rotisserie chicken back -807.7 2.12 32%
prok ears -868.0 1.66 35%
lamb heart 519.9 1.61 48%
ground beef 70/30 -661.5 2.77 30%
sirloin steak -264.9 2.43 36%
Smoked sausage -548.5 2.16 35%
ground beef, 75/25 -589.3 2.77 31%
pork chops 1244.9 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3014.8 1.43 47%
mackerel 72.9 3.05 14%
caviar 335.9 2.64 33%
sardine 225.1 2.08 38%
herring 64.7 2.17 36%
salmon 1259.2 1.56 52%
trout 415.7 1.68 45%
mollusks conch 975.5 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 57.5 0.17 7%
olives -14.8 1.45 3%
alfalfa 75.3 0.23 19%
escarole 255.0 0.19 24%
avocado -827.7 1.60 8%
blackberries 111.8 0.43 27%
raspberries 2.6 0.52 30%
beet greens 127.1 0.22 35%
collards 401.4 0.33 37%
sauerkraut 100.2 0.19 39%
cucumber 82.6 0.12 40%
zucchini 196.3 0.17 40%
turnip greens 611.5 0.29 44%
chayote 123.2 0.24 41%
spinach 877.8 0.23 49%
radishes 73.7 0.16 43%
summer squash 166.1 0.19 45%
arugula 32.7 0.25 45%
parsley 317.0 0.36 48%
celery 189.2 0.18 50%
cauliflower 219.4 0.25 50%
lettuce 76.8 0.15 50%
broccoli 317.4 0.35 50%
chives 13.4 0.30 48%
strawberries 8.9 0.32 49%
chard 114.7 0.19 51%
turnips 53.8 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 July 08 2019 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