Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Natàlia 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 and being autoimmune.

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 Natàlia’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
3.7
Zinc : Copper
3.5
Potassium : Sodium
0.7
Calcium : Magnesium
0.9
Iron : Copper
3.6
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Natàlia’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, hypothyroidism, inflammation.

nutrient % DRI prioritize
Calcium 26%
Iron 54%
Vitamin D 61%
Folate 69%
Thiamin (B1) 75%
Potassium 98%
Manganese 100%
Vitamin E 104%
Zinc 116%
Magnesium 118%
Panto Acid (B5) 127%
Riboflavin (B2) 138%
Phosphorus 141%
Omega-3 281%
Cystine 383%
Vitamin B12 302%
Vitamin B6 142%
Vitamin B3 (Niacin) 166%
Vitamin C 158%
Vitamin A 320%
Selenium 287%
Copper 300%

optimal foods for you

The foods listed below will provide Natàlia 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
liver sausage 515.1 3.31 13%
headcheese -298.9 1.57 20%
sweetbread -526.7 3.18 12%
liverwurst 46.0 3.26 16%
lamb liver 2452.9 1.68 48%
ham 0.8 1.49 29%
liver pate -242.1 3.19 16%
frankfurter -849.4 2.90 17%
turkey -102.7 2.21 28%
pork sausage -285.7 3.25 20%
pork stomach, cooked -243.1 1.57 32%
meatballs -834.4 2.86 19%
knackwurst -1061.0 3.07 16%
bratwurst -877.3 3.33 16%
beef sausage -712.0 3.32 18%
beef tripe -269.1 0.94 38%
salami -387.9 3.78 18%
lamb kidney 1563.6 1.12 52%
veal liver 2414.7 1.92 55%
lamb (lean) 579.6 1.44 43%
turkey liver 1332.9 1.89 47%
bologna -1972.1 3.10 11%
ground beef, 80/20 -1.4 2.70 31%
sandwich spread, pork -333.3 2.35 30%
Poultry salad sandwich spread -261.9 2.00 33%
scrapple, pork -120.1 2.13 34%
chicken liver 1273.8 1.72 50%
ground turkey -336.8 2.58 30%
beef rib eye steak -239.9 2.48 33%
roast ham 202.4 1.78 41%
beef liver 2347.8 1.75 60%
pork loin 320.2 1.93 41%
pork ribs -1124.6 3.61 18%
pork liver 2190.7 1.65 59%
beef kidney 1271.1 1.57 52%
ground beef -557.9 2.48 30%
sliced turkey pepperoni -84.1 2.43 35%
t-bone steak -773.1 2.94 26%
lamb heart 722.8 1.61 48%
pork ribs 168.3 2.16 39%
lamb sweetbread 25.3 1.44 43%
lamb leg -507.2 2.58 31%
sausage, italian -402.0 1.49 39%
roast pork 156.6 1.99 41%
rotisserie chicken thigh w. skin -798.5 2.26 31%
beef loin -605.8 2.78 30%
flank, steak -417.8 2.63 33%
roast beef -143.5 2.19 38%
beef tenderloin steak -470.4 2.62 32%
Smoked sausage -528.9 2.16 35%
beef rib, eye -476.5 2.65 32%
beef tenderloin steak -547.8 2.73 31%
ground beef 70/30 -645.1 2.70 30%
ground beef 70/30 -714.8 2.77 30%
prok ears -945.4 1.66 35%
beef loin, top loin -382.1 2.50 34%
beef rib, small end -533.8 2.78 31%
lamb rib -1311.1 3.61 19%
sirloin steak -328.5 2.43 36%
ground beef, 75/25 -650.5 2.77 31%
rotisserie chicken back -999.7 2.12 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3618.0 1.43 47%
mackerel 161.7 3.05 14%
caviar 601.6 2.64 33%
sardine 620.2 2.08 38%
salmon 1670.9 1.56 52%
herring 130.6 2.17 36%
trout 605.4 1.68 45%
mollusks conch 1026.3 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 54.6 0.17 7%
olives -16.9 1.45 3%
alfalfa 79.3 0.23 19%
escarole 230.7 0.19 24%
avocado -881.6 1.60 8%
blackberries 97.0 0.43 27%
raspberries -7.4 0.52 30%
beet greens 125.4 0.22 35%
collards 316.1 0.33 37%
sauerkraut 137.6 0.19 39%
zucchini 246.0 0.17 40%
cucumber 74.7 0.12 40%
turnip greens 600.6 0.29 44%
chayote 110.5 0.24 41%
spinach 868.2 0.23 49%
radishes 76.6 0.16 43%
summer squash 205.0 0.19 45%
arugula 32.1 0.25 45%
parsley 312.1 0.36 48%
celery 172.2 0.18 50%
cauliflower 222.3 0.25 50%
lettuce 74.1 0.15 50%
chives 12.8 0.30 48%
broccoli 271.1 0.35 50%
strawberries 1.0 0.32 49%
chard 113.1 0.19 51%
turnips 91.1 0.21 51%

macronutrients

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

macro targets

While Natàlia’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) 80 165
fat (g) 15 80
carbs (g) 0 45
energy (calories) 1200

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 Natàlia’s food log based on the harder to find 50% of the essential nutrients. Natàlia’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is January 03 2019.

best and worst days

Natàlia’s food diary for the best and worst days are shown below for comparison. Natàlia 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)
Hake, Pacific, Cooked 278
Olive Oil 239
Spinach, Cooked from Fresh 46
Tomato Raw, Includes Cherry, Grape, Roma 52
Sunflower Seeds, Raw 146
Mrs. Keto, Double Chocolate Cookies 242
Chicken Breast, Skin Removed Before Cooking 346
Raspberries, Fresh, Red 26

Worst Day

food name energy (kcal)
Scrambled Egg, Plain 188
Olive Oil 179
Tomato Raw, Includes Cherry, Grape, Roma 72
Macadamia Nuts, Raw 215
Salmon, Atlantic, Farmed, Cooked 515
Eggplant, Cooked 70
Black Olives 28
Avocado, Black Skin, California Type 68
jamón curado 212

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