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
4.0
Zinc : Copper
27.3
Potassium : Sodium
1.4
Calcium : Magnesium
1.4
Iron : Copper
10.3
Calcium : Phosphorus
0.9

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 72%
Manganese 91%
Potassium 106%
Folate 114%
Phosphorus 128%
Calcium 130%
Copper 135%
Iron 140%
Vitamin E 141%
Panto Acid (B5) 172%
Magnesium 187%
Omega-3 201%
Vitamin A 201%
Vitamin B-12 411%
Vitamin B-6 352%
Niacin (B3) 259%
Riboflavin (B2) 374%
Thiamin (B1) 298%
Vitamin C 227%
Zinc 246%

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 2011.5 1.92 55%
lamb liver 1811.7 1.68 48%
beef liver 1834.1 1.75 60%
pork liver 1347.0 1.65 59%
lamb kidney 838.4 1.12 52%
turkey liver 1032.9 1.89 47%
chicken liver 841.0 1.72 50%
beef kidney 699.4 1.57 52%
kefir (low fat) 3.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1124.7 1.43 47%
crab 646.2 0.83 71%
mollusks conch 781.7 1.30 54%
lobster 517.6 0.89 71%
mussel 505.9 0.86 63%
crayfish 252.7 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 856.1 0.23 49%
amaranth leaves 577.9 0.21 86%
turnip greens 610.1 0.29 44%
winter squash 554.7 0.40 69%
pumpkin 426.0 0.20 76%
snap beans 380.1 0.15 58%
collards 455.0 0.33 37%
portabella mushrooms 428.4 0.29 55%
butternut squash 503.2 0.45 75%
chinese cabbage 329.6 0.12 54%
red peppers 407.3 0.31 40%
kale 378.6 0.28 60%
brussel sprouts 409.3 0.42 50%
banana pepper 331.3 0.27 36%
wheat bran 1228.2 2.16 38%
artichokes 428.3 0.47 49%
asparagus 307.6 0.22 50%
parsley 342.9 0.36 48%
escarole 260.5 0.19 24%
celery 226.0 0.18 50%
zucchini 224.8 0.17 40%
shiitake mushroom 318.8 0.39 58%
broccoli 294.7 0.35 50%
cauliflower 243.2 0.25 50%
jalapeno peppers 248.3 0.27 37%
summer squash 207.9 0.19 45%
mung beans 206.5 0.19 74%
okra 216.9 0.22 50%
mustard greens 231.9 0.27 36%
onions 238.3 0.32 65%
pickles 142.6 0.12 40%
cucumber 142.6 0.12 40%
sweet potato 484.3 0.90 81%
watercress 100.4 0.11 65%
sauerkraut 137.9 0.19 39%
carrots 227.8 0.41 64%
chayote 147.2 0.24 41%
coconut water 120.2 0.19 66%
radishes 99.3 0.16 43%
beet greens 130.6 0.22 35%
chard 110.4 0.19 51%
peas 219.1 0.42 65%
cantaloupe 175.2 0.34 70%
turnips 111.6 0.21 51%
seaweed (laver) 177.4 0.35 80%
cabbage 114.6 0.23 55%
rhubarb 104.8 0.21 55%
white mushroom 110.9 0.22 65%
chicory greens 109.2 0.23 23%
lettuce 72.5 0.15 50%
radicchio 91.6 0.23 68%
endive 59.0 0.17 7%
alfalfa 79.8 0.23 19%
eggplant 83.9 0.25 35%
red cabbage 109.1 0.29 55%
strawberries 99.2 0.32 49%
blackberries 147.9 0.43 27%
turnips 52.0 0.22 61%
celeriac 143.0 0.42 72%
edamame 511.8 1.21 41%
soybeans (sprouted) 313.4 0.81 49%
arugula 35.0 0.25 45%
coriander 16.8 0.23 30%
grapefruit 46.6 0.30 83%
pinto beans 7.8 0.22 83%
beets 93.1 0.43 70%
mulberries 87.6 0.43 74%
spirulina 11.1 0.26 70%
carambola 35.4 0.31 56%
chives 13.2 0.30 48%
limes 4.1 0.30 70%
kiwifruit 153.8 0.61 55%
grapefruit 6.1 0.33 85%
boysenberries 70.7 0.50 54%
seaweed (kelp) 35.6 0.43 77%
seaweed (wakame) 47.0 0.45 79%
honeydew melon -6.6 0.36 66%
watermelon -33.4 0.30 60%
leeks 105.7 0.61 83%
peaches -4.9 0.39 70%
oranges 20.5 0.46 77%
raspberries 44.4 0.52 30%
lemongrass 261.4 0.99 93%
apricots 12.8 0.48 71%
gooseberries -7.4 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) 85 235
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 October 14 2019 while his least nutrient-dense day is October 20 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

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