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
3.0
Zinc : Copper
24.3
Potassium : Sodium
1.0
Calcium : Magnesium
1.0
Iron : Copper
17.1
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
Manganese 16%
Calcium 27%
Vitamin E 51%
Sodium 53%
Magnesium 56%
Potassium 57%
Vitamin D 80%
Copper 101%
Folate 109%
Vitamin K1 111%
Phosphorus 122%
Thiamin (B1) 122%
Vitamin C 135%

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 511.6 1.68 48%
veal liver 429.3 1.92 55%
beef liver 382.5 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1358.2 1.43 47%
mollusks conch 430.4 1.30 54%
crab 275.6 0.83 71%
mussel 171.7 0.86 63%
crayfish 155.8 0.82 67%
lobster 159.7 0.89 71%
salmon 295.6 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1481.5 3.78 69%
spinach 514.2 0.23 49%
black beans 1156.6 3.41 73%
turnip greens 422.3 0.29 44%
brussel sprouts 437.9 0.42 50%
edamame 511.1 1.21 41%
snap beans 270.6 0.15 58%
kale 290.5 0.28 60%
amaranth leaves 264.0 0.21 86%
pumpkin 242.8 0.20 76%
red peppers 255.3 0.31 40%
collards 254.5 0.33 37%
asparagus 225.5 0.22 50%
kiwifruit 308.0 0.61 55%
winter squash 259.7 0.40 69%
broccoli 243.1 0.35 50%
artichokes 270.5 0.47 49%
onions 232.4 0.32 65%
banana pepper 220.1 0.27 36%
butternut squash 249.3 0.45 75%
parsley 223.3 0.36 48%
chinese cabbage 164.1 0.12 54%
escarole 167.9 0.19 24%
portabella mushrooms 174.2 0.29 55%
celery 145.8 0.18 50%
cauliflower 159.1 0.25 50%
mustard greens 151.4 0.27 36%
summer squash 124.1 0.19 45%
mung beans 123.1 0.19 74%
okra 128.5 0.22 50%
jalapeno peppers 135.6 0.27 37%
zucchini 113.8 0.17 40%
cabbage 114.9 0.23 55%
sauerkraut 101.4 0.19 39%
soybeans (sprouted) 237.0 0.81 49%
strawberries 120.7 0.32 49%
pickles 76.1 0.12 40%
cucumber 76.1 0.12 40%
blackberries 142.1 0.43 27%
peas 141.9 0.42 65%
radicchio 95.6 0.23 68%
watercress 59.3 0.11 65%
cowpeas 293.6 1.16 69%
chayote 88.5 0.24 41%
chard 75.8 0.19 51%
beet greens 81.1 0.22 35%
radishes 60.5 0.16 43%
cantaloupe 99.6 0.34 70%
grapefruit 91.3 0.30 83%
rhubarb 70.6 0.21 55%
seaweed (laver) 100.4 0.35 80%
lentils 277.8 1.16 64%
carrots 108.5 0.41 64%
shiitake mushroom 103.5 0.39 58%
chicory greens 68.1 0.23 23%
coconut water 59.0 0.19 66%
red cabbage 81.4 0.29 55%
lettuce 48.7 0.15 50%
celeriac 104.1 0.42 72%
turnips 56.8 0.21 51%
eggplant 62.4 0.25 35%
wheat bran 483.2 2.16 38%
lupin seeds 825.4 3.71 51%
lemongrass 222.2 0.99 93%
beets 94.6 0.43 70%
sunflower seeds 1206.3 5.46 15%
white mushroom 47.8 0.22 65%
endive 35.6 0.17 7%
boysenberries 104.0 0.50 54%
grapefruit 65.5 0.33 85%
mulberries 84.5 0.43 74%
turnips 40.2 0.22 61%
alfalfa 37.3 0.23 19%
carambola 52.2 0.31 56%
oranges 79.8 0.46 77%
honeydew melon 54.3 0.36 66%
mango 101.2 0.60 63%
arugula 20.7 0.25 45%
pineapple 71.4 0.50 76%
leeks 98.4 0.61 83%
peaches 46.2 0.39 70%
coriander 10.5 0.23 30%
oat bran 499.6 2.46 65%
kidney beans 702.9 3.37 74%
limes 20.4 0.30 70%
jerusalem-artichokes 113.3 0.73 87%
gooseberries 50.4 0.44 52%
pinto beans 3.1 0.22 83%
spirulina 5.0 0.26 70%
nectarines 43.3 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) 110 245
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 July 02 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