Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help James get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 James’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
2.5
Zinc : Copper
26.1
Potassium : Sodium
1.5
Calcium : Magnesium
1.6
Iron : Copper
25.1
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that James’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: insomnia, headaches.

nutrient % DRI prioritize
Sodium 70%
Manganese 89%
Potassium 111%
Folate 130%
Vitamin E 139%
Phosphorus 149%
Panto Acid (B5) 168%
Copper 173%
Calcium 184%
Vitamin B-6 386%
Niacin (B3) 314%
Riboflavin (B2) 374%
Thiamin (B1) 335%
Vitamin A 269%
Zinc 301%
Magnesium 237%

optimal foods for you

The foods listed below will provide James with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 14.1 1.92 55%
beef liver 12.9 1.75 60%
turkey liver 11.7 1.89 47%
lamb liver 11.9 1.68 48%
chicken liver 11.7 1.72 50%
pork liver 10.2 1.65 59%
lamb kidney 7.5 1.12 52%
liver sausage 1.6 3.31 13%
beef kidney 4.9 1.57 52%
turkey heart 4.2 1.74 47%

Seafood based foods

food name nutrient density energy density insulin load
crab 7.7 0.83 71%
caviar 2.7 2.64 33%
lobster 6.5 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
coriander 21.8 0.23 30%
chicory greens 20.6 0.23 23%
spinach 21.5 0.23 49%
endive 18.7 0.17 7%
beet greens 19.0 0.22 35%
watercress 20.4 0.11 65%
asparagus 16.9 0.22 50%
chard 17.0 0.19 51%
escarole 15.1 0.19 24%
seaweed (laver) 18.7 0.35 80%
mustard greens 15.5 0.27 36%
parsley 16.0 0.36 48%
chives 16.0 0.30 48%
arugula 15.6 0.25 45%
lettuce 15.9 0.15 50%
amaranth leaves 18.1 0.21 86%
chinese cabbage 15.5 0.12 54%
wheat bran 11.7 2.16 38%
okra 14.0 0.22 50%
turnip greens 13.4 0.29 44%
yeast extract spread 13.0 1.85 59%
broccoli 13.1 0.35 50%
celery 12.7 0.18 50%
portabella mushrooms 12.8 0.29 55%
alfalfa 10.4 0.23 19%
zucchini 11.8 0.17 40%
white mushroom 13.1 0.22 65%
collards 10.8 0.33 37%
kale 12.0 0.28 60%
banana pepper 10.5 0.27 36%
red peppers 10.5 0.31 40%
jalapeno peppers 10.2 0.27 37%
radicchio 11.9 0.23 68%
seaweed (wakame) 12.4 0.45 79%
pickles 10.0 0.12 40%
cucumber 10.0 0.12 40%
summer squash 10.0 0.19 45%
spirulina 11.5 0.26 70%
shiitake mushroom 10.5 0.39 58%
sunflower seeds 3.3 5.46 15%
cauliflower 9.9 0.25 50%
radishes 8.6 0.16 43%
butternut squash 10.4 0.45 75%
pumpkin 10.5 0.20 76%
sesame butter 1.9 5.86 21%
sauerkraut 7.8 0.19 39%
winter squash 9.6 0.40 69%
hazelnuts 0.6 6.29 10%
mung beans 10.0 0.19 74%
eggplant 7.4 0.25 35%
chayote 7.6 0.24 41%
seaweed (kelp) 9.7 0.43 77%
brussel sprouts 7.8 0.42 50%
almond butter 0.5 6.14 16%
cabbage 8.1 0.23 55%
almonds 0.4 6.07 15%
artichokes 7.4 0.47 49%
onions 8.5 0.32 65%
snap beans 8.0 0.15 58%
flax seed 0.4 5.34 12%
peas 8.0 0.42 65%
pine nuts -1.1 6.73 11%
pumpkin seeds 0.3 5.59 19%
brazil nuts -1.5 6.59 9%
red cabbage 6.9 0.29 55%
sesame seeds -1.3 6.31 10%
pili nuts -2.3 7.19 7%
peanut butter -0.6 5.90 18%
carrots 7.1 0.41 64%
turnips 6.2 0.21 51%
peanuts -1.0 5.99 18%
blackberries 4.2 0.43 27%
macadamia nuts -3.1 7.18 6%
pecans -2.9 6.91 6%

macronutrients

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

macro targets

While James’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) 110 230
fat (g) 25 150
carbs (g) 0 115
energy (calories) 2100

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 James’s food log based on the harder to find 50% of the essential nutrients. James’s most nutrient dense day is March 12 2019 while his least nutrient-dense day is March 17 2019.

best and worst days

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes