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
Vitamin E 36%
Iron 42%
Calcium 51%
Manganese 56%
Phosphorus 85%
Copper 88%
Potassium 99%
Valine 118%
Magnesium 124%
Leucine 126%
Zinc 132%
Selenium 137%
Methionine 138%
Omega-3 205%
Cystine 165%
Folate 237%
Vitamin B6 422%
Vitamin B5 (Pantothenic acid) 298%
Vitamin D 353%
Vitamin A 159%

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) 1871.2 1.44 43%
pork chops 1892.5 1.74 54%
beef kidney 1224.0 1.57 52%
chicken breast 1009.6 1.48 60%
beef tripe 573.1 1.03 55%
lamb heart 1029.5 1.61 48%
ground beef (lean) 715.1 1.44 60%
bison 925.0 1.71 53%
porterhouse steak (fat trimmed) 689.2 1.45 50%
beef roast 942.7 1.78 48%
turkey liver 1019.6 1.89 47%
lamb lungs 207.1 0.95 58%
sirloin steak (lean) 896.1 1.77 57%
beef heart 907.3 1.79 52%
chicken drumstick 580.3 1.49 47%
pork shoulder 679.1 1.62 56%
leg ham 679.2 1.65 56%
lamb sweetbread 506.9 1.44 43%
pork loin 883.1 1.93 41%
chuck steak 874.1 1.94 51%
veal 483.2 1.51 65%
lamb shank 793.5 1.96 48%
top round steak 747.1 2.09 56%
lamb brains 243.1 1.54 27%
turkey gizzard 212.0 1.55 57%
veal loin 351.9 1.75 48%
roast pork 404.0 1.99 41%
ham -32.6 1.49 29%
turkey heart 185.2 1.74 47%
elk 309.2 1.93 44%
pork ribs 496.1 2.16 39%
roast beef 470.4 2.19 38%
pork (lean) 367.4 2.09 44%
roast ham 90.4 1.78 41%
headcheese -234.6 1.57 20%
rotisserie chicken thigh -121.9 1.93 39%
lamb chop 124.8 2.34 42%
turkey -83.2 2.21 28%
beef rib eye steak 120.7 2.48 33%
beef brisket 62.7 2.44 37%
sirloin steak 2.6 2.43 36%
beef loin, top loin -83.0 2.50 34%
ground turkey -92.6 2.58 30%
ground beef, 80/20 0.8 2.70 31%
flank, steak -159.4 2.63 33%
beef tenderloin steak -217.8 2.62 32%
beef rib, eye -206.3 2.65 32%
ground beef -366.4 2.48 30%
lamb leg -287.0 2.58 31%
goat cheese -307.6 2.64 21%
chicken -716.5 2.19 36%
beef brisket -195.1 2.80 33%
beef rib, small end -266.0 2.78 31%
beef tenderloin steak -299.1 2.73 31%
ground beef 70/30 -410.0 2.70 30%
beef shortribs -201.9 2.95 33%
beef loin -375.5 2.78 30%
ground beef, 75/25 -414.3 2.77 31%
beef brisket, flat half -342.1 2.89 32%
ground beef 70/30 -498.2 2.77 30%
beef brisket, flat half -373.5 2.98 31%
t-bone steak -603.6 2.94 26%
sweetbread -805.3 3.18 12%
pork ribs -1343.9 3.61 18%
lamb rib -1435.3 3.61 19%
duck -2238.0 3.37 18%
lamb -4341.5 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
lobster 1820.4 0.89 71%
crab 1649.3 0.83 71%
crayfish 919.2 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) 125 235
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 08 2019 while her least nutrient-dense day is February 11 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)
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

Worst Day

food name energy (kcal)
Green Mountain Coffee, Breakfast Blend, K-Cups 2
Kristie's Broccoli, Chicken and Cheese Casserole 336
Hoagie in a Bowl 463
Electrolytes 11
Maple Chili Pork Chops 331
Chard, Cooked 9
Olive Oil 30
Cauli Rice, Cauliflower Rice 23
Garlic Select, Minced Garlic 8
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