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
0.6
Zinc : Copper
8.6
Potassium : Sodium
1.2
Calcium : Magnesium
2.0
Iron : Copper
8.6
Calcium : Phosphorus
2.2

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 95%
Manganese 107%
Phosphorus 110%
Zinc 119%
Potassium 125%
Selenium 176%
Iron 179%
Copper 209%
Omega-3 285%
Calcium 289%
Magnesium 292%

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 kidney 446.1 1.12 52%
pork liver 510.6 1.65 59%
beef kidney 390.7 1.57 52%
egg white 158.9 0.52 74%
pork chops 365.6 1.74 54%
chicken liver 325.9 1.72 50%
beef tripe 158.5 1.03 55%
beef liver 298.8 1.75 60%
kefir (low fat) 1.3 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
mussel 625.5 0.86 63%
clam 681.9 1.42 73%
octopus 583.9 1.64 71%
halibut 451.3 1.11 66%
fish roe 501.7 1.43 47%
rockfish 389.1 1.09 66%
crab 269.7 0.83 71%
flounder 259.7 0.86 57%
lobster 243.2 0.89 71%
crayfish 209.9 0.82 67%
welk 598.7 2.75 82%
molluscs 110.8 0.69 77%
oysters 172.3 1.02 59%
mollusks conch 230.7 1.30 54%
whiting 189.6 1.16 66%
pollock 159.1 1.11 69%
scallop 153.3 1.11 77%
salmon 246.0 1.56 52%
orange roughy 136.9 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1088.8 2.16 38%
oat bran 785.6 2.46 65%
spinach 233.9 0.23 49%
snap beans 202.0 0.15 58%
amaranth leaves 194.5 0.21 86%
portabella mushrooms 207.3 0.29 55%
turnip greens 175.4 0.29 44%
lemongrass 301.1 0.99 93%
pumpkin 116.3 0.20 76%
chinese cabbage 95.8 0.12 54%
asparagus 111.2 0.22 50%
sauerkraut 81.5 0.19 39%
jalapeno peppers 95.0 0.27 37%
jerusalem-artichokes 191.3 0.73 87%
turnips 82.5 0.21 51%
artichokes 137.8 0.47 49%
shiitake mushroom 115.3 0.39 58%
coconut water 69.0 0.19 66%
celery 62.6 0.18 50%
kale 84.9 0.28 60%
onions 87.3 0.32 65%
zucchini 55.0 0.17 40%
celeriac 105.2 0.42 72%
summer squash 56.8 0.19 45%
escarole 56.1 0.19 24%
cucumber 35.8 0.12 40%
pickles 35.8 0.12 40%
parsley 83.4 0.36 48%
mustard greens 61.5 0.27 36%
cauliflower 56.9 0.25 50%
white mushroom 50.7 0.22 65%
mung beans 41.2 0.19 74%
radishes 33.7 0.16 43%
watercress 21.1 0.11 65%
rhubarb 39.7 0.21 55%
banana pepper 50.1 0.27 36%
chard 35.0 0.19 51%
lettuce 23.2 0.15 50%
mulberries 77.7 0.43 74%
red cabbage 50.2 0.29 55%
collards 56.5 0.33 37%
beet greens 33.1 0.22 35%
broccoli 54.2 0.35 50%
peas 66.1 0.42 65%
endive 12.8 0.17 7%
radicchio 23.7 0.23 68%
cabbage 22.9 0.23 55%
chayote 26.5 0.24 41%
natto 420.6 2.11 39%
seaweed (laver) 46.3 0.35 80%
winter squash 57.4 0.40 69%
eggplant 23.5 0.25 35%
chicory greens 19.3 0.23 23%
alfalfa 17.1 0.23 19%
okra 16.4 0.22 50%
butternut squash 62.3 0.45 75%
turnips 13.1 0.22 61%
brussel sprouts 52.8 0.42 50%
arugula 10.9 0.25 45%
coriander 4.0 0.23 30%
red peppers 22.1 0.31 40%
pinto beans 1.5 0.22 83%
beets 39.2 0.43 70%
cantaloupe 18.4 0.34 70%
spirulina 2.3 0.26 70%
strawberries 10.0 0.32 49%
carrots 27.4 0.41 64%
chives 3.6 0.30 48%
limes -5.7 0.30 70%
honeydew melon -7.0 0.36 66%
seaweed (kelp) 7.0 0.43 77%
seaweed (wakame) 8.3 0.45 79%

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) 90 200
fat (g) 25 70
carbs (g) 0 120
energy (calories) 1450

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 September 16 2019 while his least nutrient-dense day is October 03 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