Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ronald 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 Ronald’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
4.4
Zinc : Copper
5.3
Potassium : Sodium
1.0
Calcium : Magnesium
2.3
Iron : Copper
5.3
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ronald’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: high estrogen, sleep apnea.

nutrient % DRI prioritize
Vitamin D 19%
Magnesium 36%
Manganese 40%
Calcium 42%
Sodium 44%
Vitamin E 46%
Potassium 47%
Folate 78%
Zinc 80%
Thiamin (B1) 85%
Panto Acid (B5) 91%
Phosphorus 96%
Vitamin K1 97%
Cystine 162%
Vitamin B-6 134%
Vitamin C 157%
Selenium 221%
Copper 228%

optimal foods for you

The foods listed below will provide Ronald 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 1253.1 1.92 55%
beef liver 1135.4 1.75 60%
pork chops 1084.8 1.74 54%
pork liver 992.3 1.65 59%
lamb kidney 703.7 1.12 52%
lamb liver 991.0 1.68 48%
egg white 181.7 0.52 74%
kefir (low fat) 4.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2358.8 1.43 47%
lobster 996.6 0.89 71%
crab 944.3 0.83 71%
mollusks conch 988.1 1.30 54%
halibut 841.5 1.11 66%
mussel 622.9 0.86 63%
salmon 900.0 1.56 52%
crayfish 471.9 0.82 67%
rockfish 572.8 1.09 66%
flounder 319.5 0.86 57%
octopus 705.3 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1986.4 2.46 65%
spinach 812.1 0.23 49%
turnip greens 616.6 0.29 44%
wheat bran 1538.6 2.16 38%
amaranth leaves 473.1 0.21 86%
snap beans 355.9 0.15 58%
chinese cabbage 294.5 0.12 54%
brussel sprouts 450.5 0.42 50%
collards 387.6 0.33 37%
kale 357.5 0.28 60%
asparagus 326.4 0.22 50%
portabella mushrooms 354.7 0.29 55%
banana pepper 295.9 0.27 36%
artichokes 406.1 0.47 49%
escarole 238.3 0.19 24%
broccoli 305.5 0.35 50%
parsley 299.4 0.36 48%
onions 275.6 0.32 65%
red peppers 274.5 0.31 40%
pumpkin 207.2 0.20 76%
celery 196.2 0.18 50%
cauliflower 231.3 0.25 50%
zucchini 184.6 0.17 40%
okra 205.9 0.22 50%
mustard greens 217.1 0.27 36%
summer squash 175.1 0.19 45%
mung beans 167.5 0.19 74%
cucumber 118.0 0.12 40%
pickles 118.0 0.12 40%
winter squash 265.0 0.40 69%
jalapeno peppers 187.6 0.27 37%
watercress 89.9 0.11 65%
sauerkraut 129.6 0.19 39%
shiitake mushroom 226.8 0.39 58%
butternut squash 262.7 0.45 75%
cabbage 137.4 0.23 55%
chayote 139.2 0.24 41%
rhubarb 119.8 0.21 55%
coconut water 108.1 0.19 66%
radishes 87.4 0.16 43%
chard 104.4 0.19 51%
beet greens 116.7 0.22 35%
radicchio 113.0 0.23 68%
lettuce 67.1 0.15 50%
chicory greens 103.4 0.23 23%
white mushroom 89.8 0.22 65%
turnips 77.7 0.21 51%
peas 188.4 0.42 65%
endive 53.3 0.17 7%
carrots 172.9 0.41 64%
seaweed (laver) 142.3 0.35 80%
red cabbage 112.1 0.29 55%
alfalfa 74.8 0.23 19%
soybeans (sprouted) 377.0 0.81 49%
celeriac 156.9 0.42 72%
blackberries 149.3 0.43 27%
eggplant 56.0 0.25 35%
arugula 33.7 0.25 45%
turnips 17.0 0.22 61%
coriander 15.0 0.23 30%
pinto beans 7.1 0.22 83%
strawberries 45.3 0.32 49%
edamame 518.7 1.21 41%
spirulina 9.7 0.26 70%
carambola 37.0 0.31 56%
chives 12.4 0.30 48%
limes 6.9 0.30 70%
beets 69.6 0.43 70%
mulberries 68.7 0.43 74%
grapefruit -7.6 0.30 83%
cantaloupe 5.3 0.34 70%
seaweed (kelp) 44.8 0.43 77%
boysenberries 64.2 0.50 54%
kiwifruit 122.7 0.61 55%
seaweed (wakame) 36.4 0.45 79%
gooseberries 7.6 0.44 52%
grapefruit -58.0 0.33 85%
raspberries 43.8 0.52 30%
lemongrass 260.7 0.99 93%
honeydew melon -78.1 0.36 66%
leeks 60.6 0.61 83%

macronutrients

The macronutrient split of Ronald’s diet is shown in the chart below.

macro targets

While Ronald’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) 85 250
fat (g) 30 80
carbs (g) 0 130
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 Ronald’s food log based on the harder to find 50% of the essential nutrients. Ronald’s most nutrient dense day is February 06 2019 while his least nutrient-dense day is February 07 2019.

best and worst days

Ronald’s food diary for the best and worst days are shown below for comparison. Ronald 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