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
3.0
Zinc : Copper
13.9
Potassium : Sodium
1.2
Calcium : Magnesium
1.4
Iron : Copper
6.1
Calcium : Phosphorus
0.8

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 91%
Manganese 98%
Folate 117%
Potassium 119%
Vitamin E 137%
Iron 142%
Panto Acid (B5) 156%
Phosphorus 158%
Calcium 160%
Zinc 215%
Omega-3 220%
Vitamin A 228%
Magnesium 229%
Vitamin B-6 313%
Niacin (B3) 248%
Riboflavin (B2) 324%
Thiamin (B1) 251%
Copper 232%

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 1807.2 1.92 55%
beef liver 1693.8 1.75 60%
lamb liver 1647.3 1.68 48%
pork liver 1348.4 1.65 59%
lamb kidney 850.1 1.12 52%
chicken liver 849.0 1.72 50%
turkey liver 824.5 1.89 47%
kefir (low fat) 2.9 0.41 64%
beef kidney 568.9 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
crab 546.8 0.83 71%
mollusks conch 669.4 1.30 54%
lobster 458.5 0.89 71%
mussel 423.9 0.86 63%
fish roe 521.2 1.43 47%
crayfish 223.4 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 943.5 0.23 49%
turnip greens 696.2 0.29 44%
amaranth leaves 605.7 0.21 86%
wheat bran 1501.9 2.16 38%
snap beans 512.8 0.15 58%
pumpkin 462.7 0.20 76%
winter squash 559.2 0.40 69%
collards 497.5 0.33 37%
portabella mushrooms 439.8 0.29 55%
chinese cabbage 343.4 0.12 54%
butternut squash 503.7 0.45 75%
artichokes 476.5 0.47 49%
kale 375.0 0.28 60%
asparagus 332.4 0.22 50%
jalapeno peppers 319.8 0.27 37%
escarole 282.6 0.19 24%
red peppers 335.2 0.31 40%
parsley 347.4 0.36 48%
brussel sprouts 366.2 0.42 50%
celery 237.2 0.18 50%
banana pepper 278.3 0.27 36%
shiitake mushroom 330.3 0.39 58%
zucchini 220.4 0.17 40%
mung beans 224.3 0.19 74%
onions 276.9 0.32 65%
summer squash 205.1 0.19 45%
mustard greens 234.9 0.27 36%
okra 211.2 0.22 50%
broccoli 269.1 0.35 50%
cauliflower 213.1 0.25 50%
pickles 151.6 0.12 40%
cucumber 151.6 0.12 40%
sauerkraut 177.5 0.19 39%
turnips 156.3 0.21 51%
watercress 92.4 0.11 65%
peas 243.0 0.42 65%
coconut water 129.5 0.19 66%
beet greens 140.1 0.22 35%
carrots 224.1 0.41 64%
chard 118.6 0.19 51%
sweet potato 463.8 0.90 81%
chayote 142.0 0.24 41%
radishes 97.4 0.16 43%
seaweed (laver) 188.8 0.35 80%
lettuce 81.4 0.15 50%
white mushroom 116.0 0.22 65%
edamame 597.3 1.21 41%
chicory greens 112.2 0.23 23%
rhubarb 101.5 0.21 55%
radicchio 96.1 0.23 68%
cabbage 92.6 0.23 55%
alfalfa 90.0 0.23 19%
endive 64.0 0.17 7%
red cabbage 117.3 0.29 55%
cantaloupe 133.1 0.34 70%
eggplant 84.8 0.25 35%
celeriac 160.4 0.42 72%
lemongrass 435.3 0.99 93%
soybeans (sprouted) 342.6 0.81 49%
blackberries 144.9 0.43 27%
mulberries 140.0 0.43 74%
turnips 43.8 0.22 61%
arugula 39.6 0.25 45%
coriander 18.0 0.23 30%
beets 106.7 0.43 70%
pinto beans 8.2 0.22 83%
strawberries 42.1 0.32 49%
spirulina 13.5 0.26 70%
oat bran 1081.9 2.46 65%
chives 13.6 0.30 48%
leeks 159.9 0.61 83%
limes -1.5 0.30 70%
boysenberries 93.3 0.50 54%
carambola -2.9 0.31 56%
seaweed (kelp) 46.4 0.43 77%
jerusalem-artichokes 187.9 0.73 87%
seaweed (wakame) 55.9 0.45 79%
grapefruit -28.6 0.30 83%
watermelon -40.9 0.30 60%
peaches -13.3 0.39 70%
honeydew melon -37.6 0.36 66%
raspberries 38.0 0.52 30%
apricots 11.1 0.48 71%
lentils 347.9 1.16 64%
nectarines -17.7 0.44 72%

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 June 28 2019 while his least nutrient-dense day is June 22 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