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%

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
pork liver 520.2 1.65 59%
beef liver 540.1 1.75 60%
veal liver 526.4 1.92 55%
lamb kidney 363.9 1.12 52%
chicken liver 416.4 1.72 50%
lamb liver 295.0 1.68 48%
beef tripe 138.6 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1298.8 1.43 47%
mollusks conch 420.1 1.30 54%
mussel 332.8 0.86 63%
salmon 364.8 1.56 52%
crab 143.9 0.83 71%
halibut 197.7 1.11 66%
octopus 254.5 1.64 71%
trout 257.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1497.5 5.46 15%
spinach 390.5 0.23 49%
turnip greens 332.7 0.29 44%
snap beans 281.9 0.15 58%
edamame 446.9 1.21 41%
pumpkin 245.7 0.20 76%
amaranth leaves 233.8 0.21 86%
winter squash 252.1 0.40 69%
lemongrass 353.2 0.99 93%
brussel sprouts 238.4 0.42 50%
artichokes 242.2 0.47 49%
butternut squash 228.1 0.45 75%
jalapeno peppers 181.0 0.27 37%
red peppers 188.9 0.31 40%
escarole 155.3 0.19 24%
asparagus 160.4 0.22 50%
onions 175.3 0.32 65%
chinese cabbage 136.3 0.12 54%
celery 146.1 0.18 50%
broccoli 177.9 0.35 50%
portabella mushrooms 161.6 0.29 55%
collards 165.9 0.33 37%
cauliflower 145.9 0.25 50%
parsley 160.3 0.36 48%
kale 144.7 0.28 60%
banana pepper 130.2 0.27 36%
sauerkraut 113.4 0.19 39%
shiitake mushroom 136.7 0.39 58%
jerusalem-artichokes 199.8 0.73 87%
peas 141.1 0.42 65%
zucchini 92.2 0.17 40%
mulberries 139.1 0.43 74%
mung beans 89.9 0.19 74%
summer squash 86.7 0.19 45%
turnips 85.4 0.21 51%
mustard greens 94.5 0.27 36%
pickles 60.4 0.12 40%
cucumber 60.4 0.12 40%
blackberries 114.7 0.43 27%
chayote 79.5 0.24 41%
radishes 58.7 0.16 43%
beets 106.8 0.43 70%
seaweed (laver) 92.7 0.35 80%
boysenberries 118.7 0.50 54%
okra 66.6 0.22 50%
radicchio 65.7 0.23 68%
celeriac 97.8 0.42 72%
carrots 93.9 0.41 64%
chard 52.5 0.19 51%
rhubarb 53.7 0.21 55%
kiwifruit 131.9 0.61 55%
watercress 31.6 0.11 65%
coconut water 48.1 0.19 66%
chicory greens 54.5 0.23 23%
eggplant 56.9 0.25 35%
beet greens 53.4 0.22 35%
lettuce 37.6 0.15 50%
cabbage 48.2 0.23 55%
strawberries 63.2 0.32 49%
red cabbage 58.2 0.29 55%
leeks 118.2 0.61 83%
white mushroom 42.7 0.22 65%
endive 30.9 0.17 7%
alfalfa 33.3 0.23 19%
cantaloupe 48.3 0.34 70%
soybeans (sprouted) 137.7 0.81 49%
turnips 21.3 0.22 61%
arugula 20.1 0.25 45%
coriander 8.5 0.23 30%
peaches 37.6 0.39 70%
honeydew melon 28.5 0.36 66%
pinto beans 3.3 0.22 83%
grapefruit 14.5 0.30 83%
limes 13.7 0.30 70%
spirulina 5.1 0.26 70%
raspberries 56.0 0.52 30%
carambola 14.3 0.31 56%
chives 5.9 0.30 48%
nectarines 30.7 0.44 72%
seaweed (kelp) 24.8 0.43 77%
seaweed (wakame) 27.5 0.45 79%
grapefruit -0.9 0.33 85%
gooseberries 18.8 0.44 52%
cranberries 19.4 0.46 65%
apricots 16.7 0.48 71%

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) 60 180
fat (g) 15 85
carbs (g) 0 90
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 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