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
4.3
Zinc : Copper
17.5
Potassium : Sodium
1.2
Calcium : Magnesium
1.7
Iron : Copper
16.0
Calcium : Phosphorus
0.4

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 K1 9%
Manganese 11%
Vitamin A 31%
Folate 41%
Calcium 55%
Sodium 57%
Vitamin D 61%
Magnesium 66%
Vitamin E 66%
Potassium 69%
Vitamin C 69%
Copper 114%
Phosphorus 129%

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
veal liver 735.5 1.92 55%
beef liver 661.6 1.75 60%
lamb liver 511.6 1.68 48%
pork liver 386.0 1.65 59%
turkey liver 388.4 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1215.7 1.43 47%
mollusks conch 440.6 1.30 54%
crab 290.2 0.83 71%
lobster 177.6 0.89 71%
crayfish 156.5 0.82 67%
halibut 170.6 1.11 66%
salmon 260.7 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1282.9 3.78 69%
spinach 546.1 0.23 49%
turnip greens 505.9 0.29 44%
brussel sprouts 414.9 0.42 50%
winter squash 399.6 0.40 69%
collards 373.1 0.33 37%
kale 354.9 0.28 60%
pumpkin 335.7 0.20 76%
amaranth leaves 336.3 0.21 86%
butternut squash 351.4 0.45 75%
sweet potato 435.7 0.90 81%
red peppers 315.1 0.31 40%
sunflower seeds 1333.0 5.46 15%
snap beans 248.3 0.15 58%
kiwifruit 318.9 0.61 55%
edamame 438.2 1.21 41%
parsley 256.3 0.36 48%
broccoli 253.3 0.35 50%
onions 237.2 0.32 65%
chinese cabbage 193.3 0.12 54%
asparagus 197.1 0.22 50%
escarole 185.4 0.19 24%
artichokes 242.0 0.47 49%
banana pepper 196.3 0.27 36%
celery 153.4 0.18 50%
mustard greens 170.1 0.27 36%
cantaloupe 184.1 0.34 70%
carrots 196.8 0.41 64%
jalapeno peppers 164.6 0.27 37%
cauliflower 142.8 0.25 50%
portabella mushrooms 143.9 0.29 55%
summer squash 105.8 0.19 45%
blackberries 150.7 0.43 27%
zucchini 99.7 0.17 40%
mung beans 100.4 0.19 74%
sauerkraut 97.0 0.19 39%
cabbage 100.7 0.23 55%
strawberries 118.1 0.32 49%
radicchio 95.4 0.23 68%
chard 87.6 0.19 51%
okra 93.4 0.22 50%
seaweed (laver) 115.6 0.35 80%
beet greens 85.3 0.22 35%
watercress 59.3 0.11 65%
chayote 81.6 0.24 41%
pickles 54.6 0.12 40%
cucumber 54.6 0.12 40%
chicory greens 76.1 0.23 23%
peas 114.3 0.42 65%
radishes 59.7 0.16 43%
rhubarb 69.4 0.21 55%
mango 144.6 0.60 63%
grapefruit 81.6 0.30 83%
lettuce 51.5 0.15 50%
lemongrass 220.7 0.99 93%
beets 93.5 0.43 70%
coconut water 44.4 0.19 66%
eggplant 55.1 0.25 35%
red cabbage 64.8 0.29 55%
celeriac 88.0 0.42 72%
endive 37.3 0.17 7%
turnips 43.4 0.21 51%
mulberries 83.4 0.43 74%
soybeans (sprouted) 162.8 0.81 49%
boysenberries 94.2 0.50 54%
leeks 119.3 0.61 83%
shiitake mushroom 71.5 0.39 58%
carambola 56.1 0.31 56%
white mushroom 35.8 0.22 65%
turnips 32.2 0.22 61%
alfalfa 28.4 0.23 19%
grapefruit 49.6 0.33 85%
peaches 56.4 0.39 70%
arugula 24.6 0.25 45%
honeydew melon 43.4 0.36 66%
cowpeas 207.6 1.16 69%
lentils 204.1 1.16 64%
coriander 11.6 0.23 30%
gooseberries 50.5 0.44 52%
nectarines 48.5 0.44 72%
pinto beans 2.4 0.22 83%
limes 16.7 0.30 70%
spirulina 3.2 0.26 70%
chives 10.0 0.30 48%
raspberries 56.7 0.52 30%
oranges 31.8 0.46 77%
pineapple 37.6 0.50 76%

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) 110 250
fat (g) 30 90
carbs (g) 0 165
energy (calories) 1900

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 June 19 2019 while his least nutrient-dense day is June 20 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