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%
Sodium 83%
Magnesium 103%
Omega-3 122%
Calcium 124%
Folate 143%
Phosphorus 156%
Thiamin (B1) 157%
Copper 160%
Manganese 171%
Vitamin D 187%
Riboflavin (B2) 199%
Zinc 204%

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 777.3 1.68 48%
veal liver 742.3 1.92 55%
beef liver 685.4 1.75 60%
lamb kidney 341.4 1.12 52%
pork liver 372.8 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 444.2 1.30 54%
mussel 273.4 0.86 63%
crab 259.8 0.83 71%
lobster 211.6 0.89 71%
crayfish 155.0 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
black beans 1844.9 3.41 73%
garbanzo beans 1669.1 3.78 69%
oat bran 1247.6 2.46 65%
spinach 490.6 0.23 49%
edamame 682.1 1.21 41%
snap beans 365.7 0.15 58%
artichokes 421.8 0.47 49%
kidney beans 1211.4 3.37 74%
wheat bran 873.4 2.16 38%
lupin seeds 1293.2 3.71 51%
amaranth leaves 317.4 0.21 86%
portabella mushrooms 297.3 0.29 55%
turnip greens 296.8 0.29 44%
brussel sprouts 291.0 0.42 50%
pumpkin 206.6 0.20 76%
asparagus 202.8 0.22 50%
cowpeas 453.4 1.16 69%
chinese cabbage 159.1 0.12 54%
soybeans (sprouted) 346.7 0.81 49%
winter squash 231.5 0.40 69%
zucchini 160.6 0.17 40%
mung beans 163.2 0.19 74%
summer squash 162.3 0.19 45%
coconut water 159.2 0.19 66%
butternut squash 228.2 0.45 75%
celery 144.8 0.18 50%
kale 173.1 0.28 60%
escarole 143.2 0.19 24%
shiitake mushroom 196.1 0.39 58%
onions 176.4 0.32 65%
banana pepper 160.5 0.27 36%
cauliflower 154.0 0.25 50%
lentils 402.8 1.16 64%
okra 142.0 0.22 50%
parsley 165.7 0.36 48%
cucumber 99.8 0.12 40%
pickles 99.8 0.12 40%
sauerkraut 111.4 0.19 39%
broccoli 146.1 0.35 50%
jalapeno peppers 120.4 0.27 37%
chayote 112.7 0.24 41%
turnips 102.8 0.21 51%
collards 132.8 0.33 37%
red peppers 125.5 0.31 40%
radishes 78.1 0.16 43%
lemongrass 302.1 0.99 93%
mustard greens 98.9 0.27 36%
watercress 48.6 0.11 65%
beets 133.7 0.43 70%
cabbage 79.8 0.23 55%
peas 131.2 0.42 65%
white mushroom 75.6 0.22 65%
rhubarb 67.8 0.21 55%
beet greens 71.2 0.22 35%
red cabbage 90.6 0.29 55%
eggplant 75.6 0.25 35%
chard 57.2 0.19 51%
lettuce 46.4 0.15 50%
celeriac 117.5 0.42 72%
radicchio 63.5 0.23 68%
seaweed (laver) 97.1 0.35 80%
cantaloupe 90.4 0.34 70%
alfalfa 59.1 0.23 19%
lima beans 306.7 1.13 70%
chicory greens 55.4 0.23 23%
turnips 53.4 0.22 61%
endive 32.2 0.17 7%
strawberries 70.8 0.32 49%
carrots 91.1 0.41 64%
blackberries 88.0 0.43 27%
flax seed 1445.9 5.34 12%
honeydew melon 59.4 0.36 66%
arugula 19.8 0.25 45%
jerusalem-artichokes 149.5 0.73 87%
carambola 35.5 0.31 56%
boysenberries 83.6 0.50 54%
coriander 8.9 0.23 30%
grapefruit 27.3 0.30 83%
pinto beans 4.7 0.22 83%
grapefruit 30.8 0.33 85%
spirulina 7.9 0.26 70%
mulberries 49.5 0.43 74%
chives 7.8 0.30 48%
watermelon 5.6 0.30 60%
limes -0.9 0.30 70%
leeks 82.8 0.61 83%
canned pineapple 58.1 0.52 92%
oranges 37.5 0.46 77%
pineapple 47.0 0.50 76%
seaweed (wakame) 32.9 0.45 79%

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 06 2019 while his least nutrient-dense day is September 04 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