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
0.5
Zinc : Copper
6.1
Potassium : Sodium
1.0
Calcium : Magnesium
1.4
Iron : Copper
16.4
Calcium : Phosphorus
1.6

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
Zinc 66%
Manganese 77%
Phosphorus 77%
Sodium 78%
Potassium 83%
Selenium 107%
Calcium 146%
Copper 165%
Folate 189%
Omega-3 189%
Magnesium 213%
Iron 272%

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
lamb (lean) 677.4 1.44 43%
veal liver 568.8 1.92 55%
pork liver 493.0 1.65 59%
pork chops 494.6 1.74 54%
beef liver 459.7 1.75 60%
lamb kidney 290.3 1.12 52%
egg white 140.9 0.52 74%
turkey liver 414.1 1.89 47%
chicken liver 358.3 1.72 50%
mozzarella (non fat) 270.1 1.41 55%
beef kidney 297.1 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 684.8 1.43 47%
mussel 524.3 0.86 63%
crab 478.0 0.83 71%
lobster 426.8 0.89 71%
clam 532.7 1.42 73%
halibut 453.8 1.11 66%
mollusks conch 451.8 1.30 54%
rockfish 376.1 1.09 66%
crayfish 263.1 0.82 67%
flounder 253.3 0.86 57%
octopus 367.9 1.64 71%
molluscs 129.4 0.69 77%
oysters 164.1 1.02 59%
scallop 183.2 1.11 77%
whiting 187.2 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1007.3 2.16 38%
garbanzo beans 1163.6 3.78 69%
spinach 269.5 0.23 49%
amaranth leaves 234.5 0.21 86%
portabella mushrooms 238.9 0.29 55%
snap beans 150.7 0.15 58%
edamame 384.7 1.21 41%
asparagus 143.5 0.22 50%
brussel sprouts 180.1 0.42 50%
artichokes 191.8 0.47 49%
chinese cabbage 98.0 0.12 54%
turnip greens 139.6 0.29 44%
oat bran 654.3 2.46 65%
celery 95.0 0.18 50%
cauliflower 109.2 0.25 50%
pumpkin 94.9 0.20 76%
escarole 94.3 0.19 24%
shiitake mushroom 137.9 0.39 58%
zucchini 82.6 0.17 40%
onions 109.0 0.32 65%
summer squash 71.3 0.19 45%
mung beans 70.1 0.19 74%
broccoli 105.3 0.35 50%
lentils 300.7 1.16 64%
radishes 56.0 0.16 43%
parsley 98.9 0.36 48%
sauerkraut 59.2 0.19 39%
banana pepper 71.2 0.27 36%
coconut water 53.1 0.19 66%
cucumber 35.6 0.12 40%
pickles 35.6 0.12 40%
okra 58.8 0.22 50%
white mushroom 56.6 0.22 65%
watercress 22.9 0.11 65%
red peppers 70.7 0.31 40%
beets 95.8 0.43 70%
chayote 52.8 0.24 41%
turnips 43.3 0.21 51%
kale 59.5 0.28 60%
cabbage 46.3 0.23 55%
radicchio 44.5 0.23 68%
rhubarb 38.0 0.21 55%
lettuce 24.8 0.15 50%
lemongrass 219.8 0.99 93%
red cabbage 53.2 0.29 55%
celeriac 81.2 0.42 72%
chard 25.7 0.19 51%
endive 19.5 0.17 7%
eggplant 36.1 0.25 35%
seaweed (laver) 60.3 0.35 80%
cowpeas 255.5 1.16 69%
alfalfa 29.3 0.23 19%
chicory greens 26.6 0.23 23%
jalapeno peppers 34.4 0.27 37%
mustard greens 33.5 0.27 36%
beet greens 22.8 0.22 35%
turnips 19.2 0.22 61%
cantaloupe 40.7 0.34 70%
arugula 12.2 0.25 45%
butternut squash 60.5 0.45 75%
coriander 4.3 0.23 30%
strawberries 24.4 0.32 49%
winter squash 45.2 0.40 69%
pinto beans 1.8 0.22 83%
carrots 39.7 0.41 64%
spirulina 0.4 0.26 70%
peas 35.0 0.42 65%
chives 4.3 0.30 48%
collards 9.2 0.33 37%
honeydew melon 13.4 0.36 66%
soybeans (sprouted) 113.6 0.81 49%
blackberries 15.8 0.43 27%
seaweed (kelp) 10.1 0.43 77%
carambola -15.7 0.31 56%

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) 90 195
fat (g) 25 65
carbs (g) 0 120
energy (calories) 1400

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 November 07 2019 while his least nutrient-dense day is December 04 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)

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