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
5.4
Zinc : Copper
15.1
Potassium : Sodium
1.1
Calcium : Magnesium
1.2
Iron : Copper
13.6
Calcium : Phosphorus
0.7

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
Calcium 66%
Folate 72%
Manganese 73%
Vitamin E 76%
Zinc 84%
Copper 86%
Potassium 99%
Phosphorus 116%
Vitamin A 117%
Vitamin K1 121%
Omega-3 122%
Iron 133%
Vitamin C 138%
Vitamin B12 249%
Vitamin B6 282%
Vitamin B3 (Niacin) 242%
Vitamin B2 (Riboflavin) 265%
Vitamin B1 (Thiamin) 224%
Magnesium 165%

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
lamb liver 1863.9 1.68 48%
veal liver 1701.3 1.92 55%
beef liver 1519.8 1.75 60%
pork liver 1148.1 1.65 59%
lamb kidney 802.2 1.12 52%
turkey liver 925.4 1.89 47%
beef kidney 729.2 1.57 52%
chicken liver 671.8 1.72 50%
kefir (low fat) 2.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1715.3 1.43 47%
mussel 725.1 0.86 63%
crab 696.6 0.83 71%
mollusks conch 808.6 1.30 54%
lobster 566.1 0.89 71%
crayfish 296.0 0.82 67%
salmon 600.6 1.56 52%
oysters 320.8 1.02 59%
octopus 534.5 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 929.5 0.23 49%
turnip greens 705.1 0.29 44%
amaranth leaves 573.6 0.21 86%
collards 555.2 0.33 37%
snap beans 407.2 0.15 58%
kale 454.0 0.28 60%
winter squash 503.1 0.40 69%
brussel sprouts 508.0 0.42 50%
pumpkin 390.7 0.20 76%
chinese cabbage 346.5 0.12 54%
butternut squash 461.5 0.45 75%
edamame 798.2 1.21 41%
red peppers 381.7 0.31 40%
parsley 374.1 0.36 48%
asparagus 314.3 0.22 50%
portabella mushrooms 337.7 0.29 55%
banana pepper 314.6 0.27 36%
artichokes 399.4 0.47 49%
zucchini 255.7 0.17 40%
escarole 256.3 0.19 24%
onions 301.8 0.32 65%
broccoli 312.2 0.35 50%
wheat bran 1116.5 2.16 38%
celery 219.9 0.18 50%
summer squash 227.8 0.19 45%
mustard greens 256.3 0.27 36%
okra 219.3 0.22 50%
mung beans 197.3 0.19 74%
cauliflower 212.4 0.25 50%
jalapeno peppers 219.3 0.27 37%
pickles 133.5 0.12 40%
cucumber 133.5 0.12 40%
shiitake mushroom 231.1 0.39 58%
watercress 102.0 0.11 65%
sauerkraut 136.0 0.19 39%
cabbage 142.6 0.23 55%
beet greens 140.9 0.22 35%
chard 121.6 0.19 51%
carrots 210.3 0.41 64%
coconut water 112.1 0.19 66%
seaweed (laver) 181.8 0.35 80%
radishes 88.1 0.16 43%
rhubarb 111.8 0.21 55%
cantaloupe 163.0 0.34 70%
lettuce 81.0 0.15 50%
chicory greens 107.9 0.23 23%
turnips 96.6 0.21 51%
radicchio 104.5 0.23 68%
chayote 111.1 0.24 41%
peas 184.8 0.42 65%
white mushroom 89.0 0.22 65%
red cabbage 116.1 0.29 55%
endive 58.2 0.17 7%
alfalfa 70.9 0.23 19%
sweet potato 367.5 0.90 81%
eggplant 70.4 0.25 35%
blackberries 132.8 0.43 27%
strawberries 84.7 0.32 49%
celeriac 132.1 0.42 72%
turnips 37.0 0.22 61%
arugula 37.2 0.25 45%
soybeans (sprouted) 289.1 0.81 49%
coriander 17.2 0.23 30%
pinto beans 6.4 0.22 83%
beets 82.9 0.43 70%
spirulina 9.4 0.26 70%
chives 14.5 0.30 48%
mulberries 69.7 0.43 74%
kiwifruit 156.3 0.61 55%
grapefruit 9.5 0.30 83%
carambola 3.0 0.31 56%
limes -10.3 0.30 70%
seaweed (wakame) 53.6 0.45 79%
seaweed (kelp) 34.4 0.43 77%
leeks 112.0 0.61 83%
boysenberries 51.3 0.50 54%
lemongrass 263.5 0.99 93%
honeydew melon -28.0 0.36 66%
grapefruit -43.6 0.33 85%
watermelon -61.1 0.30 60%
peaches -23.9 0.39 70%
apricots 6.4 0.48 71%

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 February 06 2020 while his least nutrient-dense day is February 07 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