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 41%
Iron 54%
Manganese 60%
Vitamin D 61%
Thiamin (B1) 75%
Folate 86%
Potassium 98%
Magnesium 118%
Sodium 123%
Panto Acid (B5) 127%
Phosphorus 141%
Zinc 143%
Riboflavin (B2) 152%
Cystine 383%
Vitamin B-12 302%
Vitamin B-6 153%
Niacin (B3) 166%
Vitamin C 395%
Vitamin E 157%
Vitamin A 245%
Selenium 287%
Copper 337%

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
chicken liver 19.8 1.72 50%
turkey liver 17.5 1.89 47%
lamb liver 17.0 1.68 48%
veal liver 19.0 1.92 55%
beef liver 19.2 1.75 60%
pork liver 18.7 1.65 59%
lamb kidney 15.5 1.12 52%
turkey heart 10.7 1.74 47%
liver sausage 4.2 3.31 13%
beef kidney 10.2 1.57 52%
liverwurst 2.6 3.26 16%
lamb heart 6.7 1.61 48%
lamb lungs 7.9 0.95 58%
ham 1.5 1.49 29%
bison 6.5 1.71 53%
pork chops 6.6 1.74 54%
beef roast 5.0 1.78 48%
pork loin 3.4 1.93 41%
pork ribs 3.3 2.16 39%
lamb (lean) 3.0 1.44 43%
roast pork 3.2 1.99 41%
sweetbread -2.1 3.18 12%
porterhouse steak (fat trimmed) 4.2 1.45 50%
rib eye fillet 3.8 1.99 45%
roast ham 2.5 1.78 41%
chicken breast 6.8 1.48 60%
headcheese -3.1 1.57 20%
liver pate -1.6 3.19 16%
beef rib eye steak 1.2 2.48 33%
pork shoulder 5.6 1.62 56%
ground pork 5.3 1.85 54%
pork (lean) 3.0 2.09 44%
roast beef 1.7 2.19 38%
bratwurst -1.9 3.33 16%
sirloin steak (lean) 5.4 1.77 57%
ground turkey 0.1 2.58 30%
bologna -3.8 3.10 11%
leg ham 4.9 1.65 56%
veal 6.6 1.51 65%
turkey -1.2 2.21 28%

Seafood based foods

food name nutrient density energy density insulin load
caviar 8.9 2.64 33%
fish roe 10.2 1.43 47%
oysters 10.9 1.02 59%
mackerel 2.6 3.05 14%
mussel 10.9 0.86 63%
salmon 9.0 1.56 52%
crab 11.8 0.83 71%
trout 6.7 1.68 45%
anchovy 6.3 2.10 44%
herring 4.3 2.17 36%
sturgeon 6.0 1.35 49%
sardine 4.1 2.08 38%
tuna 7.2 1.84 52%
mollusks conch 6.7 1.30 54%
octopus 11.2 1.64 71%
crayfish 8.8 0.82 67%
halibut 9.0 1.11 66%
lobster 9.7 0.89 71%
flounder 4.8 0.86 57%
pollock 7.8 1.11 69%
rockfish 6.7 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
endive 18.1 0.17 7%
beet greens 20.9 0.22 35%
spinach 23.3 0.23 49%
escarole 13.9 0.19 24%
chard 18.9 0.19 51%
alfalfa 11.0 0.23 19%
lettuce 17.7 0.15 50%
chives 17.1 0.30 48%
arugula 16.0 0.25 45%
parsley 16.8 0.36 48%
turnip greens 15.5 0.29 44%
watercress 20.4 0.11 65%
zucchini 13.2 0.17 40%
broccoli 14.7 0.35 50%
collards 10.2 0.33 37%
sauerkraut 9.8 0.19 39%
summer squash 11.1 0.19 45%
amaranth leaves 20.4 0.21 86%
celery 11.3 0.18 50%
radishes 9.6 0.16 43%
cauliflower 11.4 0.25 50%
kale 13.1 0.28 60%
cucumber 7.2 0.12 40%
blackberries 4.4 0.43 27%
chayote 7.4 0.24 41%
radicchio 12.3 0.23 68%
avocado -0.9 1.60 8%
raspberries 2.5 0.52 30%
peas 10.6 0.42 65%
olives -3.6 1.45 3%
turnips 6.0 0.21 51%
onions 9.2 0.32 65%
carrots 8.1 0.41 64%
winter squash 8.6 0.40 69%
pumpkin 9.7 0.20 76%
butternut squash 9.6 0.45 75%
strawberries 2.7 0.32 49%
rhubarb 4.0 0.21 55%
carambola 2.7 0.31 56%

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 90
carbs (g) 0 85
energy (calories) 1250

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 05 2019 while her least nutrient-dense day is January 07 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)
Tomato Raw, Includes Cherry, Grape, Roma 27
Red Bell Peppers, Raw 47
Mushrooms, Cooked from Fresh 168
Olive Oil 119
Hake, Pacific, Cooked 240
Anchovy, smoked, canned in oil and drained 25
Serrano, Spanish Dried Ham 159
Dark Chocolate Bar, 70%-85% Cacao 179
Ecomil, Coconut Milk, Original 98
Scharffen Berger, Natural Cocoa Powder, 100% Cacao, Unsweetened 15
Now, gum, xanthan, powder 5
Xylitol 20
keto chocolate chip cookies chewy 300

Worst Day

food name energy (kcal)
Tesco, British Chicken Legs 938
Eggplant, Cooked 35
Zucchini, Cooked from Fresh 15
Olive Oil 119
Sunflower Seeds, Raw 51
Prawns, Cooked from Fresh 149
Tomato Raw, Includes Cherry, Grape, Roma 36
Cucumber, Raw, Without Peel 18
Black Olives 37
Prawns, Cooked from Fresh 99
Chicken Drumstick, Skin Eaten 721
Red Bell Peppers, Raw 31
Green Bell Peppers, Raw 14
Avocado, Black Skin, California Type 134
Strawberries, Fresh 32
Sauerkraut 6

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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