Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss.

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 his 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
2.6
Zinc : Copper
19.1
Potassium : Sodium
0.6
Calcium : Magnesium
2.4
Iron : Copper
15.2
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Potassium 51%
Calcium 80%
Magnesium 103%
Folate 114%
Omega-3 122%
Copper 142%
Phosphorus 156%
Thiamin (B1) 157%
Vitamin C 171%
Zinc 175%
Vitamin D 187%
Riboflavin (B2) 199%
Vitamin E 206%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his 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 liver 766.1 1.68 48%
veal liver 709.2 1.92 55%
beef liver 645.6 1.75 60%
lamb kidney 328.7 1.12 52%
pork liver 378.2 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 736.9 1.30 54%
crab 346.9 0.83 71%
lobster 236.4 0.89 71%
crayfish 185.6 0.82 67%
mussel 160.5 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
black beans 1580.5 3.41 73%
spinach 549.1 0.23 49%
oat bran 1002.7 2.46 65%
turnip greens 404.4 0.29 44%
edamame 636.6 1.21 41%
artichokes 414.0 0.47 49%
snap beans 323.5 0.15 58%
amaranth leaves 335.4 0.21 86%
pumpkin 301.8 0.20 76%
winter squash 358.7 0.40 69%
brussel sprouts 358.0 0.42 50%
almond butter 1926.8 6.14 16%
butternut squash 335.3 0.45 75%
portabella mushrooms 280.3 0.29 55%
red peppers 284.3 0.31 40%
asparagus 247.7 0.22 50%
banana pepper 255.6 0.27 36%
kale 252.1 0.28 60%
lupin seeds 1183.0 3.71 51%
chinese cabbage 190.0 0.12 54%
broccoli 233.6 0.35 50%
parsley 228.1 0.36 48%
zucchini 173.3 0.17 40%
summer squash 176.5 0.19 45%
kiwifruit 288.5 0.61 55%
onions 205.7 0.32 65%
cauliflower 185.7 0.25 50%
celery 165.7 0.18 50%
mung beans 166.0 0.19 74%
collards 200.7 0.33 37%
escarole 151.1 0.19 24%
jalapeno peppers 162.2 0.27 37%
coconut water 142.5 0.19 66%
okra 151.6 0.22 50%
soybeans (sprouted) 311.8 0.81 49%
mustard greens 158.9 0.27 36%
wheat bran 670.0 2.16 38%
cowpeas 389.8 1.16 69%
shiitake mushroom 175.6 0.39 58%
sauerkraut 121.2 0.19 39%
pickles 95.5 0.12 40%
cucumber 95.5 0.12 40%
peas 171.8 0.42 65%
chayote 113.4 0.24 41%
strawberries 131.7 0.32 49%
radishes 81.9 0.16 43%
kidney beans 967.3 3.37 74%
watercress 65.8 0.11 65%
turnips 93.6 0.21 51%
cabbage 97.7 0.23 55%
blackberries 148.5 0.43 27%
beet greens 90.9 0.22 35%
chard 77.7 0.19 51%
cantaloupe 115.4 0.34 70%
radicchio 83.7 0.23 68%
rhubarb 77.1 0.21 55%
seaweed (laver) 113.2 0.35 80%
mulberries 130.0 0.43 74%
grapefruit 92.9 0.30 83%
eggplant 77.7 0.25 35%
celeriac 126.3 0.42 72%
white mushroom 72.5 0.22 65%
red cabbage 89.3 0.29 55%
chicory greens 69.2 0.23 23%
lettuce 49.2 0.15 50%
carrots 116.5 0.41 64%
beets 119.3 0.43 70%
alfalfa 56.8 0.23 19%
lentils 314.3 1.16 64%
turnips 52.3 0.22 61%
grapefruit 79.4 0.33 85%
endive 34.8 0.17 7%
carambola 62.2 0.31 56%
boysenberries 104.0 0.50 54%
honeydew melon 60.3 0.36 66%
oranges 86.4 0.46 77%
arugula 21.7 0.25 45%
coriander 11.1 0.23 30%
pinto beans 5.1 0.22 83%
peaches 48.9 0.39 70%
lima beans 252.1 1.13 70%
limes 20.1 0.30 70%
spirulina 8.5 0.26 70%
leeks 104.5 0.61 83%
lemongrass 206.2 0.99 93%
chives 8.9 0.30 48%
jerusalem-artichokes 124.5 0.73 87%
raspberries 68.6 0.52 30%
mango 86.0 0.60 63%
gooseberries 41.4 0.44 52%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 140 355
fat (g) 40 135
carbs (g) 0 210
energy (calories) 2600

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is September 05 2019 while his least nutrient-dense day is September 06 2019.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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

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