Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sandra 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 with a low insulin load diet.

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 Sandra’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
2.2
Zinc : Copper
10.8
Potassium : Sodium
0.7
Calcium : Magnesium
2.4
Iron : Copper
9.3
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sandra’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: hypertension, inflammation, headaches, sleep apnea.

nutrient % DRI prioritize
Iron 51%
Potassium 55%
Vitamin E 65%
Calcium 67%
Panto Acid (B5) 69%
Manganese 70%
Sodium 72%
Phosphorus 73%
Thiamin (B1) 73%
Magnesium 76%
Valine 80%
Niacin (B3) 83%
Leucine 87%
Cystine 148%
Vitamin B-12 133%
Folate 112%
Vitamin B-6 93%
Riboflavin (B2) 145%
Vitamin D 139%
Vitamin A 228%
Selenium 138%
Copper 124%
Zinc 165%

optimal foods for you

The foods listed below will provide Sandra with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 23.7 1.72 50%
lamb liver 20.5 1.68 48%
veal liver 22.9 1.92 55%
beef liver 23.1 1.75 60%
lamb kidney 19.4 1.12 52%
turkey liver 19.3 1.89 47%
pork liver 22.2 1.65 59%
turkey heart 12.8 1.74 47%
beef kidney 13.8 1.57 52%
whole egg 5.8 1.43 30%
liver sausage 4.0 3.31 13%
lamb heart 10.5 1.61 48%
lamb brains 3.9 1.54 27%
beef brains 2.1 1.51 22%
lamb lungs 10.9 0.95 58%
pork chops 10.7 1.74 54%
bison 10.4 1.71 53%
beef roast 8.9 1.78 48%
liverwurst 2.3 3.26 16%
egg yolk 1.9 2.75 18%
porterhouse steak (fat trimmed) 8.2 1.45 50%
rib eye fillet 7.5 1.99 45%
lamb (lean) 6.0 1.44 43%
pork loin 6.3 1.93 41%
pork ribs 6.0 2.16 39%
roast pork 6.1 1.99 41%
chicken breast 10.7 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 13.9 1.43 47%
caviar 11.2 2.64 33%
salmon 12.9 1.56 52%
oysters 13.1 1.02 59%
crab 16.4 0.83 71%
trout 10.2 1.68 45%
anchovy 10.2 2.10 44%
mussel 13.2 0.86 63%
sardine 7.8 2.08 38%
sturgeon 9.7 1.35 49%
mackerel 2.6 3.05 14%
tuna 11.1 1.84 52%
crayfish 13.2 0.82 67%
lobster 14.4 0.89 71%
herring 6.7 2.17 36%
halibut 13.0 1.11 66%
octopus 15.3 1.64 71%
flounder 8.8 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
endive 20.0 0.17 7%
coriander 23.3 0.23 30%
chicory greens 21.0 0.23 23%
spinach 27.5 0.23 49%
beet greens 21.1 0.22 35%
escarole 15.4 0.19 24%
alfalfa 13.9 0.23 19%
asparagus 22.2 0.22 50%
mustard greens 16.8 0.27 36%
turnip greens 19.1 0.29 44%
watercress 24.4 0.11 65%
chard 20.3 0.19 51%
lettuce 18.7 0.15 50%
chinese cabbage 19.9 0.12 54%
chives 18.3 0.30 48%
parsley 17.9 0.36 48%
arugula 16.7 0.25 45%
seaweed (laver) 25.6 0.35 80%
wheat bran 16.7 2.16 38%
portabella mushrooms 17.7 0.29 55%
collards 11.1 0.33 37%
zucchini 11.6 0.17 40%
okra 14.1 0.22 50%
jalapeno peppers 10.4 0.27 37%
banana pepper 9.9 0.27 36%
white mushroom 18.0 0.22 65%
broccoli 13.6 0.35 50%
spirulina 18.9 0.26 70%
amaranth leaves 22.3 0.21 86%
celery 11.3 0.18 50%
pickles 8.2 0.12 40%
cucumber 8.2 0.12 40%
sauerkraut 7.8 0.19 39%
red peppers 8.4 0.31 40%
summer squash 9.0 0.19 45%
cauliflower 10.4 0.25 50%
kale 13.1 0.28 60%
radishes 7.7 0.16 43%
shiitake mushroom 12.2 0.39 58%
eggplant 5.3 0.25 35%
blackberries 3.5 0.43 27%
tofu 5.5 0.83 34%
chayote 6.1 0.24 41%
yeast extract spread 13.7 1.85 59%
olives -3.5 1.45 3%
brussel sprouts 7.3 0.42 50%
artichokes 7.2 0.47 49%
avocado -2.6 1.60 8%
snap beans 8.8 0.15 58%
radicchio 11.5 0.23 68%
raspberries 1.4 0.52 30%
peas 10.5 0.42 65%
turnips 6.1 0.21 51%
soybeans (sprouted) 6.5 0.81 49%
seaweed (wakame) 14.1 0.45 79%

macronutrients

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

macro targets

While Sandra’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) 90 180
fat (g) 20 95
carbs (g) 0 95
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 Sandra’s food log based on the harder to find 50% of the essential nutrients. Sandra’s most nutrient dense day is March 11 2019 while her least nutrient-dense day is February 17 2019.

best and worst days

Sandra’s food diary for the best and worst days are shown below for comparison. Sandra 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)

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes