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
3.6
Zinc : Copper
6.4
Potassium : Sodium
1.4
Calcium : Magnesium
2.0
Iron : Copper
5.0
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 59%
Calcium 63%
Iron 68%
Manganese 76%
Vitamin E 81%
Vitamin D 84%
Magnesium 85%
Potassium 91%
Folate 128%
Phosphorus 136%
Panto Acid (B5) 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
chicken liver 5.5 1.72 50%
lamb kidney 3.7 1.12 52%
pork liver 3.8 1.65 59%
beef liver 3.8 1.75 60%
veal liver 3.2 1.92 55%
beef tripe 2.5 1.03 55%
beef kidney 2.7 1.57 52%
turkey liver 2.8 1.89 47%
lamb liver 2.2 1.68 48%

Seafood based foods

food name nutrient density energy density insulin load
mussel 4.6 0.86 63%
mollusks conch 4.6 1.30 54%
caviar 4.8 2.64 33%
fish roe 3.9 1.43 47%
crab 3.1 0.83 71%
oysters 2.8 1.02 59%
trout 3.2 1.68 45%
crayfish 2.4 0.82 67%
lobster 2.4 0.89 71%
octopus 2.6 1.64 71%
sturgeon 2.2 1.35 49%
halibut 2.1 1.11 66%
rockfish 1.9 1.09 66%
salmon 2.1 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
coriander 12.6 0.23 30%
spinach 12.2 0.23 49%
endive 11.7 0.17 7%
chicory greens 11.7 0.23 23%
arugula 10.9 0.25 45%
escarole 10.1 0.19 24%
beet greens 10.1 0.22 35%
parsley 10.1 0.36 48%
chard 9.9 0.19 51%
amaranth leaves 9.7 0.21 86%
lettuce 9.6 0.15 50%
watercress 9.5 0.11 65%
seaweed (laver) 9.6 0.35 80%
asparagus 9.4 0.22 50%
seaweed (wakame) 9.5 0.45 79%
chives 9.1 0.30 48%
chinese cabbage 8.8 0.12 54%
broccoli 8.9 0.35 50%
turnip greens 8.8 0.29 44%
radicchio 8.7 0.23 68%
mustard greens 8.6 0.27 36%
seaweed (kelp) 8.6 0.43 77%
celery 8.1 0.18 50%
jalapeno peppers 7.5 0.27 37%
zucchini 7.0 0.17 40%
snap beans 6.9 0.15 58%
cauliflower 6.9 0.25 50%
okra 6.6 0.22 50%
yeast extract spread 7.7 1.85 59%
spirulina 6.5 0.26 70%
alfalfa 6.5 0.23 19%
sauerkraut 6.4 0.19 39%
onions 6.4 0.32 65%
pumpkin 6.3 0.20 76%
banana pepper 6.2 0.27 36%
summer squash 6.0 0.19 45%
peas 6.0 0.42 65%
butternut squash 6.0 0.45 75%
lemongrass 6.3 0.99 93%
red peppers 5.8 0.31 40%
mung beans 5.7 0.19 74%
kale 5.6 0.28 60%
pickles 5.4 0.12 40%
cucumber 5.4 0.12 40%
winter squash 5.6 0.40 69%
artichokes 5.6 0.47 49%
white mushroom 5.3 0.22 65%
radishes 5.2 0.16 43%
portabella mushrooms 5.2 0.29 55%
pinto beans 5.1 0.22 83%
eggplant 5.0 0.25 35%
collards 5.0 0.33 37%
shiitake mushroom 5.0 0.39 58%
brussel sprouts 4.9 0.42 50%
turnips 4.5 0.21 51%
cabbage 4.4 0.23 55%
chayote 4.5 0.24 41%
beets 4.3 0.43 70%
red cabbage 4.0 0.29 55%
blackberries 3.9 0.43 27%
rhubarb 3.6 0.21 55%
coconut water 3.4 0.19 66%
soybeans (sprouted) 3.6 0.81 49%
mulberries 3.1 0.43 74%
edamame 3.6 1.21 41%
leeks 3.0 0.61 83%
celeriac 2.9 0.42 72%
boysenberries 2.8 0.50 54%
carrots 2.7 0.41 64%
raspberries 2.4 0.52 30%
strawberries 2.2 0.32 49%
jerusalem-artichokes 2.0 0.73 87%
carambola 1.6 0.31 56%
turnips 1.4 0.22 61%
kiwifruit 1.7 0.61 55%
apricots 1.4 0.48 71%
cantaloupe 1.3 0.34 70%

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) 80 180
fat (g) 15 95
carbs (g) 0 80
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 18 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)
Cauliflower, Cooked from Fresh 26
Turkey Lunchmeat, White Meat 109
Pesto Sauce, Store Bought 21
Eggs, Cooked 78
Red Star, Nutritional Yeast 30
Salmon, Atlantic, Wild, Cooked 258
Cauliflower, Cooked from Fresh 29
Sweet Potato, Baked 51
Beef Steak, Sirloin Tip, No Visible Fat Eaten 136
Arugula, Raw 15
Feta Cheese 8
Guacamole 65
Pomegranate, Fresh, Arils-Seed/Juice Sacs 27
Fish Oil, Cod Liver 41
Beef liver 54
Pumpkin or Squash Seeds, Shelled, Salted 85
Chicken Wing, Skin Eaten 274
Tequila 96
Tortilla Chips, Yellow, Plain, Salted 70

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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