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 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 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
5.2
Zinc : Copper
12.7
Potassium : Sodium
1.4
Calcium : Magnesium
0.9
Iron : Copper
10.2
Calcium : Phosphorus
0.5

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
Vitamin C 51%
Manganese 60%
Sodium 61%
Vitamin A 64%
Calcium 75%
Folate 75%
Potassium 88%
Zinc 91%
Vitamin E 96%
Vitamin K1 99%
Copper 107%
Iron 109%
Phosphorus 124%
Vitamin B-12 304%
Vitamin B-6 314%
Niacin (B3) 275%
Riboflavin (B2) 288%
Thiamin (B1) 232%
Magnesium 170%

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 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 1720.1 1.92 55%
lamb liver 1578.0 1.68 48%
beef liver 1541.8 1.75 60%
pork liver 1144.2 1.65 59%
lamb kidney 648.2 1.12 52%
turkey liver 909.1 1.89 47%
chicken liver 684.7 1.72 50%
beef kidney 576.8 1.57 52%
kefir (low fat) 2.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1020.4 1.43 47%
crab 582.1 0.83 71%
mollusks conch 758.9 1.30 54%
mussel 477.5 0.86 63%
lobster 393.4 0.89 71%
crayfish 232.4 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 939.1 0.23 49%
turnip greens 716.0 0.29 44%
amaranth leaves 581.2 0.21 86%
collards 568.4 0.33 37%
snap beans 421.7 0.15 58%
winter squash 521.0 0.40 69%
kale 462.4 0.28 60%
brussel sprouts 522.6 0.42 50%
pumpkin 401.9 0.20 76%
chinese cabbage 351.3 0.12 54%
butternut squash 476.1 0.45 75%
red peppers 390.3 0.31 40%
parsley 379.0 0.36 48%
asparagus 319.1 0.22 50%
portabella mushrooms 346.0 0.29 55%
banana pepper 321.4 0.27 36%
artichokes 415.6 0.47 49%
escarole 260.5 0.19 24%
onions 309.1 0.32 65%
wheat bran 1151.0 2.16 38%
broccoli 318.2 0.35 50%
celery 225.7 0.18 50%
mustard greens 259.6 0.27 36%
zucchini 213.6 0.17 40%
okra 223.2 0.22 50%
mung beans 203.2 0.19 74%
summer squash 199.9 0.19 45%
jalapeno peppers 227.0 0.27 37%
cauliflower 208.8 0.25 50%
cucumber 137.7 0.12 40%
pickles 137.7 0.12 40%
shiitake mushroom 239.7 0.39 58%
watercress 103.1 0.11 65%
sauerkraut 141.1 0.19 39%
cabbage 146.5 0.23 55%
beet greens 142.6 0.22 35%
carrots 221.1 0.41 64%
chard 123.3 0.19 51%
coconut water 119.9 0.19 66%
rhubarb 117.1 0.21 55%
cantaloupe 173.8 0.34 70%
radishes 91.7 0.16 43%
lettuce 82.2 0.15 50%
seaweed (laver) 168.7 0.35 80%
turnips 103.1 0.21 51%
chayote 118.6 0.24 41%
chicory greens 109.2 0.23 23%
radicchio 106.6 0.23 68%
peas 192.9 0.42 65%
sweet potato 404.9 0.90 81%
white mushroom 91.1 0.22 65%
red cabbage 120.9 0.29 55%
endive 59.0 0.17 7%
alfalfa 72.9 0.23 19%
eggplant 74.5 0.25 35%
edamame 516.8 1.21 41%
celeriac 146.4 0.42 72%
blackberries 144.7 0.43 27%
strawberries 95.3 0.32 49%
turnips 43.8 0.22 61%
soybeans (sprouted) 309.3 0.81 49%
arugula 37.8 0.25 45%
coriander 17.4 0.23 30%
pinto beans 6.7 0.22 83%
kiwifruit 180.6 0.61 55%
beets 90.1 0.43 70%
mulberries 83.5 0.43 74%
spirulina 9.6 0.26 70%
grapefruit 25.0 0.30 83%
chives 14.7 0.30 48%
carambola 11.2 0.31 56%
limes -4.3 0.30 70%
seaweed (kelp) 35.2 0.43 77%
leeks 124.0 0.61 83%
boysenberries 64.2 0.50 54%
seaweed (wakame) 42.9 0.45 79%
lemongrass 280.0 0.99 93%
honeydew melon -13.3 0.36 66%
grapefruit -26.0 0.33 85%
watermelon -49.9 0.30 60%
peaches -10.1 0.39 70%
oranges 3.1 0.46 77%
apricots 10.2 0.48 71%
raspberries 33.6 0.52 30%
gooseberries -15.0 0.44 52%

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) 85 230
fat (g) 25 100
carbs (g) 0 130
energy (calories) 1750

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 December 16 2019 while his least nutrient-dense day is January 20 2020.

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

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