Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Diana 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 Diana’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Diana with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.9
Zinc : Copper
6.4
Potassium : Sodium
1.4
Calcium : Magnesium
2.0
Iron : Copper
5.2
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Diana’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Calcium 61%
Sodium 61%
Iron 66%
Manganese 72%
Vitamin E 83%
Magnesium 85%
Potassium 95%
Vitamin D 95%
Folate 123%
Panto Acid (B5) 136%
Phosphorus 137%
Zinc 227%
Copper 289%

optimal foods for you

The foods listed below will provide Diana 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
veal liver 787.6 1.92 55%
pork liver 668.4 1.65 59%
beef liver 634.7 1.75 60%
lamb kidney 398.4 1.12 52%
chicken liver 448.9 1.72 50%
lamb liver 396.5 1.68 48%
beef tripe 177.2 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1241.1 1.43 47%
mussel 366.1 0.86 63%
mollusks conch 430.3 1.30 54%
crab 280.2 0.83 71%
lobster 200.1 0.89 71%
salmon 293.4 1.56 52%
oysters 167.0 1.02 59%
octopus 299.4 1.64 71%
crayfish 103.6 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 426.1 0.23 49%
turnip greens 337.8 0.29 44%
snap beans 286.6 0.15 58%
amaranth leaves 273.8 0.21 86%
pumpkin 245.9 0.20 76%
sunflower seeds 1450.2 5.46 15%
edamame 446.3 1.21 41%
lemongrass 384.7 0.99 93%
winter squash 227.1 0.40 69%
artichokes 239.5 0.47 49%
escarole 173.4 0.19 24%
brussel sprouts 224.1 0.42 50%
jalapeno peppers 182.6 0.27 37%
asparagus 173.3 0.22 50%
red peppers 184.0 0.31 40%
chinese cabbage 138.5 0.12 54%
portabella mushrooms 177.4 0.29 55%
onions 176.3 0.32 65%
butternut squash 207.9 0.45 75%
celery 142.5 0.18 50%
broccoli 179.4 0.35 50%
parsley 175.8 0.36 48%
cauliflower 145.3 0.25 50%
collards 155.8 0.33 37%
kale 140.6 0.28 60%
sauerkraut 112.2 0.19 39%
shiitake mushroom 156.2 0.39 58%
banana pepper 127.6 0.27 36%
mung beans 103.3 0.19 74%
zucchini 98.5 0.17 40%
summer squash 90.4 0.19 45%
peas 134.1 0.42 65%
turnips 83.2 0.21 51%
mustard greens 93.3 0.27 36%
pickles 58.2 0.12 40%
cucumber 58.2 0.12 40%
radishes 62.5 0.16 43%
chayote 81.4 0.24 41%
mulberries 118.8 0.43 74%
seaweed (laver) 100.9 0.35 80%
okra 72.1 0.22 50%
blackberries 116.6 0.43 27%
radicchio 71.3 0.23 68%
chard 54.6 0.19 51%
watercress 31.4 0.11 65%
beets 102.7 0.43 70%
chicory greens 56.0 0.23 23%
beet greens 55.1 0.22 35%
lettuce 37.7 0.15 50%
rhubarb 47.6 0.21 55%
eggplant 53.4 0.25 35%
coconut water 39.9 0.19 66%
endive 35.5 0.17 7%
white mushroom 47.0 0.22 65%
cabbage 46.4 0.23 55%
jerusalem-artichokes 158.8 0.73 87%
celeriac 89.1 0.42 72%
carrots 83.6 0.41 64%
alfalfa 42.7 0.23 19%
boysenberries 103.1 0.50 54%
red cabbage 55.9 0.29 55%
strawberries 50.3 0.32 49%
turnips 18.6 0.22 61%
arugula 20.9 0.25 45%
cantaloupe 37.0 0.34 70%
leeks 98.7 0.61 83%
coriander 8.8 0.23 30%
soybeans (sprouted) 142.6 0.81 49%
kiwifruit 93.8 0.61 55%
pinto beans 3.4 0.22 83%
spirulina 5.1 0.26 70%
chives 6.1 0.30 48%
limes 5.7 0.30 70%
peaches 20.9 0.39 70%
carambola 3.6 0.31 56%
seaweed (kelp) 27.9 0.43 77%
raspberries 49.0 0.52 30%
honeydew melon 5.9 0.36 66%
grapefruit -9.7 0.30 83%
seaweed (wakame) 26.9 0.45 79%
nectarines 12.1 0.44 72%
apricots 12.0 0.48 71%
gooseberries -1.2 0.44 52%
watermelon -34.3 0.30 60%

macronutrients

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

macro targets

While Diana’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) 65 180
fat (g) 15 85
carbs (g) 0 95
energy (calories) 1400

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 Diana’s food log based on the harder to find 50% of the essential nutrients. Diana’s most nutrient dense day is January 17 2019 while her least nutrient-dense day is February 04 2019.

best and worst days

Diana’s food diary for the best and worst days are shown below for comparison. Diana 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)
Salmon, Atlantic, Wild, Cooked 273
Sweet Potato, Baked 102
Wellshire, Fully Cooked Chicken Apple Sausage 150
Hot dog, low fat 69
Grapefruit, Fresh, Pink or Red 70
Clams, Cooked 142
Shrimp, Cooked from Frozen 48
Tossed Salad, Plain, without Dressing 16
Red Bell Peppers, Raw 3
Daikon, Oriental Radish, Raw 30
Fish Oil, Cod Liver 41
Red Star, Nutritional Yeast 30
Pumpkin or Squash Seeds, Shelled, Salted 42
Cottage cheese, Lowfat, 2% Fat 92

Worst Day

food name energy (kcal)
Egg Whites Only, Cooked 52
Eggs, Cooked 78
Spinach, Raw 7
Applegate Naturals, sausage patty, breakfast, chicken & apple, frozen 60
Pork Roast, Shoulder, Fresh, No Visible Fat Eaten 286
Spinach, Raw 14
Hemp seeds, hulled 55
Pumpkin or Squash Seeds, Shelled, Unsalted 42
Mushrooms, Cooked from Fresh 8
Coleslaw, Plain, Mayo Dressing 115
Chicken Wing, Skin Eaten 366
Pomegranate, Fresh, Arils-Seed/Juice Sacs 9
Dark Chocolate Bar, 70%-85% Cacao 65
Red Star, Nutritional Yeast 30
Cheddar Cheese, Natural 115
Udi's, Whole Grain, Gluten Free Bread 70

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