Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rob 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 Rob’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Rob with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
0.4
Zinc : Copper
10.1
Potassium : Sodium
1.7
Calcium : Magnesium
2.3
Iron : Copper
7.8
Calcium : Phosphorus
1.8

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 111%
Phosphorus 180%
Potassium 199%
Zinc 287%
Leucine 288%
Manganese 296%

optimal foods for you

The foods listed below will provide Rob 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
turkey 3117.8 1.89 50%
pork chops 539.6 1.74 54%
lamb (lean) 466.1 1.44 43%
egg white 219.4 0.52 74%
cottage cheese (low fat) 247.4 0.81 63%
beef tripe 236.6 1.03 55%
chicken breast 294.6 1.48 60%
rib eye fillet 400.7 1.99 45%
lamb kidney 200.3 1.12 52%
lamb sweetbread 250.1 1.44 43%
cottage cheese 122.5 0.97 52%
kefir (low fat) 1.6 0.41 64%
porterhouse steak (fat trimmed) 221.4 1.45 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 650.1 1.43 47%
halibut 535.6 1.11 66%
clam 543.5 1.42 73%
rockfish 457.9 1.09 66%
salmon 467.5 1.56 52%
mussel 297.1 0.86 63%
crab 288.0 0.83 71%
flounder 287.5 0.86 57%
lobster 271.0 0.89 71%
crayfish 216.5 0.82 67%
molluscs 133.7 0.69 77%
whiting 227.8 1.16 66%
scallop 198.3 1.11 77%
pollock 182.7 1.11 69%
orange roughy 148.9 1.05 70%
perch 118.0 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 182.8 0.23 49%
amaranth leaves 144.8 0.21 86%
turnip greens 131.5 0.29 44%
portabella mushrooms 120.6 0.29 55%
celeriac 131.0 0.42 72%
artichokes 141.7 0.47 49%
chinese cabbage 64.7 0.12 54%
snap beans 68.9 0.15 58%
wheat bran 483.1 2.16 38%
pumpkin 64.2 0.20 76%
zucchini 49.2 0.17 40%
asparagus 56.8 0.22 50%
coconut water 48.8 0.19 66%
banana pepper 63.2 0.27 36%
watercress 28.7 0.11 65%
rhubarb 49.2 0.21 55%
summer squash 42.6 0.19 45%
cauliflower 53.2 0.25 50%
escarole 40.7 0.19 24%
cucumber 24.8 0.12 40%
pickles 24.8 0.12 40%
shiitake mushroom 80.9 0.39 58%
celery 35.2 0.18 50%
kale 57.4 0.28 60%
mung beans 31.2 0.19 74%
turnips 32.0 0.21 51%
radishes 19.5 0.16 43%
lemongrass 192.1 0.99 93%
mustard greens 38.1 0.27 36%
chard 22.4 0.19 51%
lettuce 13.7 0.15 50%
sauerkraut 21.0 0.19 39%
white mushroom 26.9 0.22 65%
seaweed (laver) 52.3 0.35 80%
parsley 47.3 0.36 48%
endive 9.1 0.17 7%
onions 38.9 0.32 65%
alfalfa 19.8 0.23 19%
chayote 22.9 0.24 41%
okra 18.5 0.22 50%
eggplant 22.1 0.25 35%
cabbage 18.3 0.23 55%
brussel sprouts 58.8 0.42 50%
broccoli 43.4 0.35 50%
beet greens 17.1 0.22 35%
radicchio 15.3 0.23 68%
chicory greens 12.4 0.23 23%
red cabbage 21.9 0.29 55%
arugula 7.4 0.25 45%
coriander 2.5 0.23 30%
pinto beans 1.6 0.22 83%
jalapeno peppers 8.4 0.27 37%
jerusalem-artichokes 104.7 0.73 87%
turnips -2.1 0.22 61%
spirulina 2.6 0.26 70%
mulberries 36.1 0.43 74%
carrots 30.2 0.41 64%
chives 2.5 0.30 48%
limes 2.0 0.30 70%
blackberries 26.7 0.43 27%
red peppers 3.0 0.31 40%
collards 5.7 0.33 37%
soybeans (sprouted) 106.0 0.81 49%
gooseberries 27.4 0.44 52%
cantaloupe 4.0 0.34 70%
peas 22.5 0.42 65%
beets 16.5 0.43 70%
butternut squash 23.2 0.45 75%
winter squash 10.7 0.40 69%
strawberries -15.6 0.32 49%

macronutrients

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

macro targets

While Rob’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) 85 205
fat (g) 25 80
carbs (g) 0 130
energy (calories) 1600

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 Rob’s food log based on the harder to find 50% of the essential nutrients. Rob’s most nutrient dense day is August 18 2019 while his least nutrient-dense day is August 13 2019.

best and worst days

Rob’s food diary for the best and worst days are shown below for comparison. Rob 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)
Raw, Acetyl L-Carnitine 8
ATP Science, Creatine Monohydrate 20
Nature's Way, Choline 10
Doctor's Best, Digestive Enzymes 1
Balance WPI Vanilla 19
Whitefish, Cooked 215
Anchovy, smoked, canned in oil and drained 8
Tomato Juice 17
Pumpkin, Cooked from Fresh 20
Zucchini, Cooked from Fresh 30
Broccoli, Cooked From Fresh 25
Broccoli, Stalks, Raw 10
Chinese Cabbage, Pak-Choi, Raw 8
Kraft Free Zesty Italian Dressing fat free 14
Hearts of Palm, Canned 14
Spinach, Cooked from Fresh 23
Laver, Nori, Dried 3
Cauliflower, Raw 19
Black Olives 19
Tomato, Canned 32
Garlic, Fresh 4
Portabella Mushrooms, Cooked from Fresh 28
Watercress, Raw 2
Chia Seeds 49
365 Nourish, Chocolate Greens 18
Lemon Juice, Fresh 7
Cider Vinegar 4
Espresso, without Flavored Syrup 3
Milklab, Almond Milk, Milk for Coffee 46

Worst Day

food name energy (kcal)
Raw, Acetyl L-Carnitine 8
ATP Science, Creatine Monohydrate 20
Nature's Way, Choline 5
Doctor's Best, Digestive Enzymes 1
Balance WPI Vanilla 38
Anchovy, smoked, canned in oil and drained 17
Tuna, Canned, Light, Water Pack, No Salt, Drained 348
Tomato Juice 34
Pumpkin, Cooked from Fresh 60
Zucchini, Cooked from Fresh 60
Broccoli, Cooked From Fresh 49
Broccoli, Stalks, Raw 11
Chinese Cabbage, Pak-Choi, Raw 17
Kraft Free Zesty Italian Dressing fat free 31
Hearts of Palm, Canned 28
Spinach, Cooked from Fresh 46
Laver, Nori, Dried 7
Cauliflower, Raw 39
Capers 2
Black Olives 38
Tomato, Canned 64
Garlic, Fresh 9
Chia Seeds 97
BuonTempo, Gluten & Wheat Free Pasta, Penne 239
365 Nourish, Chocolate Greens 36
Lemon Juice, Fresh 7
Cider Vinegar 4
Espresso, without Flavored Syrup 5
Milklab, Almond Milk, Milk for Coffee 92

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