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
1.4
Zinc : Copper
18.2
Potassium : Sodium
1.1
Calcium : Magnesium
1.4
Iron : Copper
6.5
Calcium : Phosphorus
0.3

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
Calcium 28%
Folate 55%
Potassium 57%
Vitamin E 58%
Magnesium 60%
Manganese 67%
Thiamin (B1) 72%
Vitamin D 72%
Vitamin C 81%
Sodium 126%
Phosphorus 128%
Panto Acid (B5) 143%
Vitamin K1 180%

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 459.4 1.68 48%
lamb kidney 283.0 1.12 52%
beef liver 382.5 1.75 60%
veal liver 403.2 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1461.4 1.43 47%
mollusks conch 357.3 1.30 54%
salmon 396.7 1.56 52%
mussel 188.3 0.86 63%
halibut 196.0 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1398.6 3.78 69%
spinach 455.6 0.23 49%
brussel sprouts 460.8 0.42 50%
turnip greens 371.5 0.29 44%
red peppers 276.3 0.31 40%
snap beans 229.8 0.15 58%
winter squash 276.5 0.40 69%
collards 259.2 0.33 37%
broccoli 262.7 0.35 50%
kale 246.0 0.28 60%
pumpkin 222.0 0.20 76%
black beans 923.0 3.41 73%
edamame 431.5 1.21 41%
amaranth leaves 210.6 0.21 86%
butternut squash 263.0 0.45 75%
banana pepper 214.8 0.27 36%
asparagus 202.2 0.22 50%
escarole 192.0 0.19 24%
onions 218.2 0.32 65%
kiwifruit 276.9 0.61 55%
cauliflower 195.7 0.25 50%
parsley 217.8 0.36 48%
chinese cabbage 165.5 0.12 54%
celery 162.9 0.18 50%
artichokes 221.3 0.47 49%
portabella mushrooms 174.2 0.29 55%
mustard greens 137.5 0.27 36%
zucchini 114.9 0.17 40%
peas 167.7 0.42 65%
okra 123.7 0.22 50%
cabbage 120.7 0.23 55%
jalapeno peppers 126.0 0.27 37%
summer squash 109.5 0.19 45%
shiitake mushroom 150.9 0.39 58%
mung beans 105.1 0.19 74%
cucumber 86.0 0.12 40%
pickles 86.0 0.12 40%
sunflower seeds 1240.5 5.46 15%
strawberries 116.9 0.32 49%
grapefruit 110.4 0.30 83%
sauerkraut 82.1 0.19 39%
watercress 60.0 0.11 65%
chayote 89.0 0.24 41%
radicchio 80.6 0.23 68%
carrots 117.6 0.41 64%
soybeans (sprouted) 204.7 0.81 49%
rhubarb 71.8 0.21 55%
radishes 59.6 0.16 43%
blackberries 116.9 0.43 27%
cantaloupe 96.6 0.34 70%
celeriac 114.5 0.42 72%
chard 63.9 0.19 51%
beet greens 71.5 0.22 35%
chicory greens 68.1 0.23 23%
lettuce 49.4 0.15 50%
red cabbage 79.8 0.29 55%
seaweed (laver) 90.9 0.35 80%
grapefruit 82.1 0.33 85%
eggplant 61.8 0.25 35%
coconut water 47.6 0.19 66%
turnips 49.2 0.21 51%
endive 38.9 0.17 7%
white mushroom 47.8 0.22 65%
beets 89.6 0.43 70%
lentils 250.3 1.16 64%
boysenberries 102.0 0.50 54%
oranges 94.1 0.46 77%
mulberries 83.4 0.43 74%
cowpeas 241.7 1.16 69%
alfalfa 36.9 0.23 19%
honeydew melon 63.8 0.36 66%
turnips 32.6 0.22 61%
carambola 44.1 0.31 56%
oat bran 507.9 2.46 65%
arugula 21.9 0.25 45%
lemongrass 179.8 0.99 93%
coriander 9.8 0.23 30%
gooseberries 54.1 0.44 52%
limes 19.6 0.30 70%
pinto beans 3.5 0.22 83%
peaches 37.8 0.39 70%
mango 80.6 0.60 63%
leeks 82.8 0.61 83%
spirulina 4.4 0.26 70%
wheat bran 417.1 2.16 38%
jerusalem-artichokes 104.4 0.73 87%
pineapple 52.4 0.50 76%
chives 8.2 0.30 48%
raspberries 57.3 0.52 30%
sweet potato 136.7 0.90 81%
nectarines 32.6 0.44 72%

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) 105 240
fat (g) 30 95
carbs (g) 0 160
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 April 21 2020 while his least nutrient-dense day is July 09 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