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).

supplements

The supplements listed below will provide James 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
3.5
Zinc : Copper
16.9
Potassium : Sodium
1.0
Calcium : Magnesium
1.5
Iron : Copper
17.4
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
Manganese 63%
Vitamin E 63%
Folate 70%
Calcium 72%
Copper 72%
Zinc 79%
Vitamin C 86%
Potassium 89%
Phosphorus 125%
Vitamin A 127%
Panto Acid (B5) 128%
Omega-3 135%
Iron 142%

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).

Suggested animal based foods

food name nutrient density energy density insulin load
beef liver 6.6 1.75 60%
veal liver 6.7 1.92 55%
chicken liver 5.2 1.72 50%
lamb liver 5.1 1.68 48%
turkey liver 5.1 1.89 47%
pork liver 4.1 1.65 59%
lamb kidney 1.9 1.12 52%
1.3 0.41 64%

Suggested seafood based foods

food name nutrient density energy density insulin load
crab 3.7 0.83 71%
mollusks conch 3.2 1.3 54%
crayfish 2.9 0.82 67%
lobster 2.9 0.89 71%
oysters 2.1 1.02 59%
fish roe 1.6 1.43 47%
mussel 1.1 0.86 63%

Suggested plant based foods

food name nutrient density energy density insulin load
chicory greens 14.9 0.23 23%
watercress 13.8 0.11 65%
coriander 13.5 0.23 30%
spinach 12.6 0.23 49%
endive 12.0 0.17 7%
beet greens 11.8 0.22 35%
amaranth leaves 11.6 0.21 86%
parsley 11.5 0.36 48%
seaweed (laver) 11.3 0.35 80%
chard 11.2 0.19 51%
mustard greens 11.2 0.27 36%
escarole 10.6 0.19 24%
turnip greens 10.2 0.29 44%
chives 10.1 0.3 48%
chinese cabbage 10.0 0.12 54%
arugula 10.0 0.25 45%
asparagus 8.9 0.22 50%
broccoli 8.7 0.35 50%
radicchio 8.6 0.23 68%
lettuce 8.4 0.15 50%
red peppers 8.3 0.31 40%
kale 8.1 0.28 60%
pumpkin 7.2 0.2 76%
celery 6.8 0.18 50%
banana pepper 6.7 0.27 36%
cauliflower 6.6 0.25 50%
okra 6.4 0.22 50%
collards 6.2 0.33 37%
seaweed (wakame) 6.3 0.45 79%
onions 6.0 0.32 65%
butternut squash 6.0 0.45 75%
white mushroom 5.7 0.22 65%
winter squash 5.6 0.4 69%
jalapeno peppers 5.5 0.27 37%
portabella mushrooms 5.5 0.29 55%
pickles 5.2 0.12 40%
cucumber 5.2 0.12 40%
zucchini 5.2 0.17 40%
seaweed (kelp) 5.2 0.43 77%
summer squash 4.9 0.19 45%
radishes 4.8 0.16 42%
sauerkraut 4.7 0.19 39%
cabbage 4.7 0.23 55%
brussel sprouts 4.7 0.42 50%
alfalfa 4.5 0.23 19%
carrots 4.4 0.41 64%
rhubarb 4.2 0.21 55%
mung beans 4.0 0.19 74%
peas 4.1 0.42 65%
snap beans 3.7 0.15 58%
cantaloupe 3.7 0.34 70%
spirulina 3.7 0.26 70%
artichokes 3.8 0.47 49%
eggplant 3.4 0.25 34%
yeast extract spread 4.4 1.85 59%
chayote 3.3 0.24 40%
shiitake mushroom 3.3 0.39 58%
pinto beans 2.9 0.22 83%
red cabbage 3.0 0.29 55%
blackberries 3.0 0.43 27%
beets 2.9 0.43 70%
sweet potato 3.1 0.9 81%
strawberries 2.6 0.32 49%
kiwifruit 2.7 0.61 55%
lemongrass 2.8 0.99 93%
turnips 2.3 0.21 51%
carambola 2.0 0.31 56%
leeks 2.2 0.61 83%
edamame 2.4 1.21 41%
coconut water 1.7 0.19 66%
apricots 1.9 0.48 71%
boysenberries 1.8 0.5 54%
soybeans (sprouted) 2.0 0.81 49%
turnips 1.6 0.22 61%
wheat bran 2.8 2.16 38%
mulberries 1.7 0.43 74%
celeriac 1.6 0.42 72%
grapefruit 1.5 0.3 83%
limes 1.3 0.3 70%
mango 1.4 0.6 63%
raspberries 1.3 0.52 30%
grapefruit 1.0 0.33 85%
gooseberries 1.0 0.44 52%
peaches 0.9 0.39 70%
oranges 0.9 0.46 77%

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) 115 240
fat (g) 25 95
carbs (g) 0 70
energy (calories) 1600

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 August 11 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