Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carla 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 zero carb.

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 Carla’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
7.5
Zinc : Copper
13.4
Potassium : Sodium
0.7
Calcium : Magnesium
1.7
Iron : Copper
9.6
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Carla’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, hypertension, inflammation.

nutrient % DRI prioritize
Manganese 33%
Iron 42%
Vitamin E 54%
Calcium 78%
Phosphorus 85%
Copper 99%
Potassium 99%
Valine 120%
Vitamin A 122%
Magnesium 124%
Leucine 128%
Selenium 137%
Sodium 139%
Cystine 167%
Folate 297%
Vitamin B-6 457%
Pantothenic acid (B5) 298%
Vitamin D 353%
Zinc 163%

optimal foods for you

The foods listed below will provide Carla 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
lamb (lean) 1498.5 1.44 43%
pork chops 1489.3 1.74 54%
chicken breast 794.5 1.48 60%
beef kidney 805.5 1.57 52%
beef tripe 389.8 1.03 55%
turkey liver 919.0 1.89 47%
bison 768.6 1.71 53%
ground beef (lean) 569.2 1.44 60%
lamb lungs 196.5 0.95 58%
lamb heart 665.8 1.61 48%
porterhouse steak (fat trimmed) 511.7 1.45 50%
beef roast 753.3 1.78 48%
sirloin steak (lean) 727.2 1.77 57%
pork shoulder 496.7 1.62 56%
leg ham 486.0 1.65 56%
veal 389.5 1.51 65%
chicken drumstick 362.3 1.49 47%
lamb sweetbread 269.3 1.44 43%
chuck steak 636.9 1.94 51%
beef heart 501.3 1.79 52%
pork loin 582.1 1.93 41%
top round steak 555.9 2.09 56%
turkey gizzard 159.4 1.55 57%
lamb shank 426.5 1.96 48%
veal loin 265.8 1.75 48%
ham -27.8 1.49 29%
turkey heart 155.3 1.74 47%
lamb brains -50.5 1.54 27%
elk 214.8 1.93 44%
roast pork 258.9 1.99 41%
pork ribs 326.2 2.16 39%
pork (lean) 258.1 2.09 44%
roast ham 21.6 1.78 41%
roast beef 301.7 2.19 38%
headcheese -219.5 1.57 20%
rotisserie chicken thigh -197.3 1.93 39%
turkey -79.9 2.21 28%
lamb chop 3.9 2.34 42%
beef rib eye steak 54.9 2.48 33%
beef brisket 5.4 2.44 37%
sirloin steak -58.2 2.43 36%
beef loin, top loin -119.3 2.50 34%
ground beef, 80/20 0.1 2.70 31%
flank, steak -182.9 2.63 33%
beef tenderloin steak -233.4 2.62 32%
ground turkey -272.7 2.58 30%
beef rib, eye -228.0 2.65 32%
ground beef -365.4 2.48 30%
lamb leg -299.8 2.58 31%
goat cheese -283.8 2.64 21%
beef brisket -228.6 2.80 33%
beef rib, small end -280.2 2.78 31%
beef tenderloin steak -309.7 2.73 31%
ground beef 70/30 -409.5 2.70 30%
beef loin -377.3 2.78 30%
beef shortribs -249.4 2.95 33%
ground beef, 75/25 -414.8 2.77 31%
beef brisket, flat half -348.1 2.89 32%
ground beef 70/30 -509.4 2.77 30%
beef brisket, flat half -382.9 2.98 31%
chicken -1072.9 2.19 36%
t-bone steak -599.7 2.94 26%
sweetbread -734.7 3.18 12%
pork ribs -1260.0 3.61 18%
lamb rib -1288.8 3.61 19%
duck -1970.1 3.37 18%
lamb -3715.1 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
lobster 1422.8 0.89 71%
crab 1332.9 0.83 71%
crayfish 723.2 0.82 67%

macronutrients

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

macro targets

While Carla’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) 125 230
fat (g) 30 140
carbs (g) 0 0
energy (calories) 1750

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 Carla’s food log based on the harder to find 50% of the essential nutrients. Carla’s most nutrient dense day is February 06 2019 while her least nutrient-dense day is February 08 2019.

best and worst days

Carla’s food diary for the best and worst days are shown below for comparison. Carla 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)
Green Mountain Coffee, Breakfast Blend, K-Cups 2
Ketologie, Bone Broth, Roast Chicken Flavor 98
Electrolytes 11
Chicken Salad, Plain 437
Fresh Express American Salad 8
Tomato Raw, Includes Cherry, Grape, Roma 5
Cucumber, Raw, Without Peel 7
Pumpkin or Squash Seeds, Unshelled, Unsalted 18
Pho w/Chicken 359
Sole Bread - Kristies modified 265
Applegate Organics, Roasted Turkey Breast Lunchmeat 50
Claussen, Kosher Dill Pickles, Spears 5
Sargento, String Cheese Snacks, Mozzarella Natural Cheese 80

Worst Day

food name energy (kcal)
Raw Egg 155
Pork sausage, link/patty, fully cooked, microwaved 210
Green Mountain Coffee, Breakfast Blend, K-Cups 2
Ketologie, Bone Broth, Roast Chicken Flavor 98
Electrolytes 11
Chicken Salad, Plain 437
Pho w/Chicken 359
Applegate Organics, Roasted Turkey Breast Lunchmeat 50
Claussen, Kosher Dill Pickles, Spears 5

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