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
3.1
Zinc : Copper
7.4
Potassium : Sodium
1.4
Calcium : Magnesium
2.0
Iron : Copper
5.4
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
Sodium 62%
Calcium 66%
Iron 71%
Manganese 74%
Vitamin E 83%
Magnesium 90%
Potassium 93%
Vitamin D 99%
Folate 130%
Panto Acid (B5) 136%
Phosphorus 136%
Thiamin (B1) 267%
Zinc 272%

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 777.6 1.92 55%
pork liver 694.3 1.65 59%
lamb liver 682.4 1.68 48%
lamb kidney 519.3 1.12 52%
beef liver 629.1 1.75 60%
chicken liver 466.9 1.72 50%
beef kidney 319.8 1.57 52%
beef tripe 144.3 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1324.5 1.43 47%
mussel 405.4 0.86 63%
mollusks conch 387.7 1.30 54%
crab 243.3 0.83 71%
lobster 156.6 0.89 71%
oysters 153.9 1.02 59%
crayfish 89.7 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 482.1 0.23 49%
turnip greens 353.6 0.29 44%
snap beans 302.2 0.15 58%
amaranth leaves 271.5 0.21 86%
pumpkin 255.4 0.20 76%
asparagus 216.5 0.22 50%
edamame 489.0 1.21 41%
brussel sprouts 262.0 0.42 50%
winter squash 251.0 0.40 69%
escarole 189.7 0.19 24%
artichokes 252.7 0.47 49%
chinese cabbage 152.8 0.12 54%
portabella mushrooms 199.6 0.29 55%
jalapeno peppers 189.8 0.27 37%
butternut squash 239.3 0.45 75%
red peppers 194.5 0.31 40%
onions 184.8 0.32 65%
lemongrass 370.3 0.99 93%
celery 144.4 0.18 50%
parsley 188.0 0.36 48%
broccoli 187.4 0.35 50%
cauliflower 155.8 0.25 50%
banana pepper 152.7 0.27 36%
kale 153.4 0.28 60%
shiitake mushroom 179.8 0.39 58%
mung beans 120.6 0.19 74%
collards 158.5 0.33 37%
zucchini 113.1 0.17 40%
sauerkraut 112.2 0.19 39%
peas 172.8 0.42 65%
summer squash 107.2 0.19 45%
cucumber 79.5 0.12 40%
pickles 79.5 0.12 40%
okra 107.9 0.22 50%
jerusalem-artichokes 235.8 0.73 87%
mustard greens 105.3 0.27 36%
turnips 90.3 0.21 51%
radishes 60.0 0.16 43%
chayote 81.1 0.24 41%
watercress 41.1 0.11 65%
seaweed (laver) 109.4 0.35 80%
radicchio 69.6 0.23 68%
chard 57.8 0.19 51%
beet greens 66.0 0.22 35%
lettuce 46.2 0.15 50%
chicory greens 59.7 0.23 23%
cabbage 58.0 0.23 55%
white mushroom 57.0 0.22 65%
coconut water 47.0 0.19 66%
endive 40.9 0.17 7%
mulberries 107.2 0.43 74%
eggplant 57.0 0.25 35%
rhubarb 46.0 0.21 55%
alfalfa 50.9 0.23 19%
red cabbage 68.4 0.29 55%
blackberries 101.8 0.43 27%
carrots 94.0 0.41 64%
beets 97.3 0.43 70%
celeriac 91.4 0.42 72%
soybeans (sprouted) 198.1 0.81 49%
boysenberries 101.9 0.50 54%
turnips 20.1 0.22 61%
strawberries 42.9 0.32 49%
arugula 21.6 0.25 45%
cantaloupe 39.0 0.34 70%
coriander 9.5 0.23 30%
pinto beans 3.8 0.22 83%
spirulina 6.7 0.26 70%
leeks 95.8 0.61 83%
chives 6.7 0.30 48%
limes 4.4 0.30 70%
grapefruit -2.9 0.30 83%
seaweed (kelp) 28.0 0.43 77%
honeydew melon 4.4 0.36 66%
carambola -6.8 0.31 56%
seaweed (wakame) 27.4 0.45 79%
peaches 7.7 0.39 70%
kiwifruit 62.5 0.61 55%
raspberries 37.4 0.52 30%
watermelon -34.5 0.30 60%
nectarines 2.8 0.44 72%
grapefruit -28.6 0.33 85%
apricots 8.4 0.48 71%
gooseberries -6.3 0.44 52%
cranberries -14.8 0.46 65%

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 31 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)
Kirkland Signature, Organic Roasted Seaweed Snack 29
Beef Steak, Sirloin, No Visible Fat Eaten 45
Green Beans, Cooked from Fresh 22
Egg Whites Only, Cooked 58
Eggs, Cooked 87
Spinach, Raw 13
Mushrooms, Raw 12
Cheddar Cheese, Natural 115
Onion, White, Yellow or Red, Raw 23
Turkey Lunchmeat, White Meat 62
Blueberries, Wild, Frozen 36
Almond Milk, Plain, Original, Unsweetened 36
Whey Protein Powder, 24 Grams of Protein per Scoop 62
Siete, Cassava & Coconut Tortillas 130
Turkey Lunchmeat, White Meat 93
Lettuce, Romaine or Cos 2
Primal Kitchen, Mayo, Real Mayonnaise made with Avocado Oil 20
Chicken Thigh, Skin Removed Before Cooking 196
Zucchini, Cooked from Fresh 15
Mushrooms, Cooked from Fresh 16
Pomegranate, Fresh, Arils-Seed/Juice Sacs 9
Pumpkin or Squash Seeds, Shelled, Unsalted 14
Pineapple, Fresh 14
Red Star, Nutritional Yeast 30

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