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
Calcium 43%
Vitamin E 55%
Iron 71%
Magnesium 90%
Potassium 93%
Sodium 94%
Vitamin D 99%
Folate 104%
Vitamin C 122%
Manganese 124%
Panto Acid (B5) 136%
Phosphorus 136%
Zinc 221%

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 770.2 1.92 55%
pork liver 666.9 1.65 59%
beef liver 618.3 1.75 60%
lamb kidney 386.7 1.12 52%
chicken liver 440.9 1.72 50%
lamb liver 378.9 1.68 48%
beef tripe 166.5 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1228.6 1.43 47%
mussel 360.0 0.86 63%
mollusks conch 411.1 1.30 54%
crab 270.5 0.83 71%
lobster 185.2 0.89 71%
oysters 161.9 1.02 59%
crayfish 96.1 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 435.3 0.23 49%
turnip greens 360.8 0.29 44%
amaranth leaves 322.8 0.21 86%
snap beans 290.2 0.15 58%
pumpkin 248.9 0.20 76%
red peppers 263.2 0.31 40%
brussel sprouts 272.5 0.42 50%
chinese cabbage 172.6 0.12 54%
winter squash 241.1 0.40 69%
lemongrass 377.0 0.99 93%
parsley 221.1 0.36 48%
edamame 430.9 1.21 41%
broccoli 215.8 0.35 50%
artichokes 244.7 0.47 49%
escarole 173.6 0.19 24%
banana pepper 190.4 0.27 36%
jalapeno peppers 188.4 0.27 37%
cauliflower 183.8 0.25 50%
asparagus 176.5 0.22 50%
butternut squash 224.0 0.45 75%
kale 179.9 0.28 60%
onions 187.4 0.32 65%
celery 146.2 0.18 50%
portabella mushrooms 172.6 0.29 55%
collards 174.4 0.33 37%
sauerkraut 123.3 0.19 39%
zucchini 114.1 0.17 40%
peas 171.0 0.42 65%
mung beans 112.6 0.19 74%
kiwifruit 211.9 0.61 55%
summer squash 107.3 0.19 45%
mustard greens 122.5 0.27 36%
shiitake mushroom 151.3 0.39 58%
mulberries 152.6 0.43 74%
strawberries 114.1 0.32 49%
radishes 72.2 0.16 43%
turnips 83.9 0.21 51%
pickles 58.7 0.12 40%
cucumber 58.7 0.12 40%
blackberries 130.6 0.43 27%
sunflower seeds 1362.1 5.46 15%
chayote 86.2 0.24 41%
okra 80.2 0.22 50%
seaweed (laver) 109.8 0.35 80%
radicchio 72.7 0.23 68%
chard 62.9 0.19 51%
watercress 41.1 0.11 65%
cabbage 66.9 0.23 55%
beet greens 62.2 0.22 35%
chicory greens 60.1 0.23 23%
lettuce 39.7 0.15 50%
rhubarb 51.9 0.21 55%
beets 101.6 0.43 70%
endive 36.2 0.17 7%
eggplant 52.4 0.25 35%
coconut water 39.0 0.19 66%
cantaloupe 72.6 0.34 70%
white mushroom 46.5 0.22 65%
alfalfa 44.1 0.23 19%
celeriac 90.8 0.42 72%
red cabbage 59.6 0.29 55%
carrots 83.1 0.41 64%
boysenberries 98.7 0.50 54%
grapefruit 49.8 0.30 83%
jerusalem-artichokes 149.8 0.73 87%
turnips 27.5 0.22 61%
arugula 21.8 0.25 45%
carambola 31.5 0.31 56%
coriander 9.5 0.23 30%
limes 23.1 0.30 70%
leeks 100.4 0.61 83%
pinto beans 3.8 0.22 83%
grapefruit 24.5 0.33 85%
spirulina 4.9 0.26 70%
soybeans (sprouted) 138.6 0.81 49%
honeydew melon 23.9 0.36 66%
raspberries 64.1 0.52 30%
chives 7.5 0.30 48%
peaches 21.4 0.39 70%
seaweed (kelp) 27.6 0.43 77%
seaweed (wakame) 26.5 0.45 79%
gooseberries 21.3 0.44 52%
nectarines 10.3 0.44 72%
watermelon -29.8 0.30 60%
apricots 12.7 0.48 71%
cranberries 7.8 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 30 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)
Egg Whites Only, Cooked 52
Eggs, Cooked 78
Ground Turkey, Extra Lean, Fat Free 43
Tomato Sauce 7
Spinach, Raw 7
Tuna, Canned, Light, Water Pack, No Salt, Drained 99
Metagenics, UltraGI Replenish, Chocolate Flavor 150
Beef Steak, Rib Eye, No Visible Fat Eaten 347
Green Beans, Cooked from Fresh 44
Tossed Salad, Plain, without Dressing 8
Primal Kitchen, Lemon Turmeric, Avocado Oil 25
Pomegranate, Fresh, Arils-Seed/Juice Sacs 18
Carrots, Raw 21
Pumpkin or Squash Seeds, Shelled, Unsalted 42
Greek Yogurt, Plain, Nonfat 72
Chia Seeds 49
Beef liver 54
Cheddar Cheese, Natural 57

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