Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Sergey 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
9.0
Zinc : Copper
5.6
Potassium : Sodium
1.0
Calcium : Magnesium
0.5
Iron : Copper
7.4
Calcium : Phosphorus
0.2

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 16%
Calcium 25%
Omega-3 54%
Manganese 77%
Sodium 88%
Magnesium 96%
Potassium 97%
Phosphorus 121%
Folate 125%
Vitamin E 127%
Thiamin (B1) 132%
Zinc 161%
Niacin (B3) 183%

optimal foods for you

The foods listed below will provide Sergey 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 810.9 1.68 48%
lamb kidney 423.1 1.12 52%
veal liver 575.3 1.92 55%
pork chops 520.5 1.74 54%
beef liver 462.5 1.75 60%
pork liver 319.1 1.65 59%
kefir (low fat) 1.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2046.1 1.43 47%
salmon 1062.8 1.56 52%
halibut 578.9 1.11 66%
mussel 478.0 0.86 63%
crab 374.5 0.83 71%
rockfish 370.9 1.09 66%
mollusks conch 415.0 1.30 54%
trout 493.3 1.68 45%
lobster 277.5 0.89 71%
flounder 217.7 0.86 57%
crayfish 164.8 0.82 67%
oysters 151.9 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
edamame 696.2 1.21 41%
spinach 380.4 0.23 49%
turnip greens 244.9 0.29 44%
garbanzo beans 1052.4 3.78 69%
amaranth leaves 202.0 0.21 86%
pumpkin 197.2 0.20 76%
wheat bran 653.7 2.16 38%
asparagus 194.4 0.22 50%
brussel sprouts 228.5 0.42 50%
portabella mushrooms 192.0 0.29 55%
winter squash 214.9 0.40 69%
red peppers 182.5 0.31 40%
snap beans 143.1 0.15 58%
butternut squash 212.4 0.45 75%
zucchini 140.9 0.17 40%
banana pepper 150.1 0.27 36%
escarole 126.4 0.19 24%
chinese cabbage 109.2 0.12 54%
shiitake mushroom 169.0 0.39 58%
artichokes 188.3 0.47 49%
summer squash 121.6 0.19 45%
broccoli 150.8 0.35 50%
celery 107.8 0.18 50%
onions 135.7 0.32 65%
cauliflower 118.3 0.25 50%
kale 121.1 0.28 60%
parsley 136.8 0.36 48%
okra 107.2 0.22 50%
mung beans 92.8 0.19 74%
jalapeno peppers 83.5 0.27 37%
pickles 50.2 0.12 40%
cucumber 50.2 0.12 40%
seaweed (laver) 102.8 0.35 80%
mustard greens 72.9 0.27 36%
sauerkraut 53.8 0.19 39%
watercress 31.9 0.11 65%
radishes 44.3 0.16 43%
collards 83.9 0.33 37%
radicchio 57.0 0.23 68%
black beans 798.0 3.41 73%
carrots 94.5 0.41 64%
cabbage 51.8 0.23 55%
white mushroom 51.8 0.22 65%
lettuce 34.1 0.15 50%
turnips 44.3 0.21 51%
chayote 51.8 0.24 41%
chard 39.2 0.19 51%
eggplant 51.2 0.25 35%
rhubarb 41.7 0.21 55%
beet greens 45.7 0.22 35%
chicory greens 40.9 0.23 23%
endive 28.4 0.17 7%
coconut water 29.5 0.19 66%
red cabbage 51.2 0.29 55%
blackberries 76.4 0.43 27%
beets 76.4 0.43 70%
peas 75.4 0.42 65%
alfalfa 28.3 0.23 19%
lemongrass 204.9 0.99 93%
cantaloupe 50.0 0.34 70%
boysenberries 73.6 0.50 54%
turnips 10.2 0.22 61%
arugula 13.3 0.25 45%
strawberries 27.6 0.32 49%
coriander 7.0 0.23 30%
celeriac 49.5 0.42 72%
pinto beans 2.5 0.22 83%
spirulina 4.3 0.26 70%
soybeans (sprouted) 129.5 0.81 49%
chives 4.6 0.30 48%
peaches 16.6 0.39 70%
seaweed (wakame) 28.9 0.45 79%
honeydew melon 3.0 0.36 66%
cowpeas 191.5 1.16 69%
lentils 188.2 1.16 64%
nectarines 18.3 0.44 72%
seaweed (kelp) 13.7 0.43 77%
mulberries 10.9 0.43 74%
limes -21.3 0.30 70%
kiwifruit 52.3 0.61 55%

macronutrients

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

macro targets

While Sergey’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) 100 245
fat (g) 30 120
carbs (g) 0 75
energy (calories) 1800

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 Sergey’s food log based on the harder to find 50% of the essential nutrients. Sergey’s most nutrient dense day is March 04 2019 while his least nutrient-dense day is March 23 2019.

best and worst days

Sergey’s food diary for the best and worst days are shown below for comparison. Sergey 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