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
chicken liver 9.8 1.72 50%
beef liver 9.7 1.75 60%
veal liver 9.9 1.92 55%
turkey liver 9.4 1.89 47%
pork liver 8.9 1.65 59%
lamb kidney 7.3 1.12 52%
lamb liver 7.8 1.68 48%
kefir (low fat) 4.5 0.41 64%
chicken breast 5.0 1.48 60%
pork chops 5.3 1.74 54%
lean pastrami 4.0 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
crab 10.8 0.83 71%
lobster 10.1 0.89 71%
crayfish 7.9 0.82 67%
halibut 7.2 1.11 66%
oysters 7.0 1.02 59%
mussel 6.9 0.86 63%
fish roe 7.4 1.43 47%
octopus 7.3 1.64 71%
pollock 6.4 1.11 69%
mollusks conch 6.2 1.30 54%
salmon 6.3 1.56 52%
rockfish 5.8 1.09 66%
shrimp 5.3 1.19 69%
haddock 5.2 1.16 71%
flounder 4.9 0.86 57%
cod 7.1 2.90 71%
trout 5.5 1.68 45%
white fish 4.7 1.08 70%
caviar 6.1 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
spinach 21.2 0.23 49%
chicory greens 21.0 0.23 23%
coriander 20.7 0.23 30%
watercress 20.1 0.11 65%
beet greens 18.9 0.22 35%
asparagus 17.6 0.22 50%
endive 17.6 0.17 7%
chard 17.6 0.19 51%
seaweed (laver) 17.0 0.35 80%
amaranth leaves 16.8 0.21 86%
chives 16.6 0.30 48%
lettuce 16.0 0.15 50%
mustard greens 15.8 0.27 36%
parsley 15.7 0.36 48%
arugula 15.4 0.25 45%
chinese cabbage 15.2 0.12 54%
turnip greens 15.3 0.29 44%
broccoli 14.9 0.35 50%
okra 14.6 0.22 50%
radicchio 14.4 0.23 68%
escarole 14.0 0.19 24%
kale 13.5 0.28 60%
celery 11.6 0.18 50%
zucchini 11.6 0.17 40%
white mushroom 11.4 0.22 65%
cauliflower 11.3 0.25 50%
portabella mushrooms 11.3 0.29 55%
cabbage 10.9 0.23 55%
seaweed (kelp) 11.0 0.43 77%
collards 10.8 0.33 37%
summer squash 10.5 0.19 45%
wheat bran 12.7 2.16 38%
banana pepper 10.4 0.27 36%
onions 10.4 0.32 65%
radishes 9.8 0.16 43%
spirulina 9.7 0.26 70%
brussel sprouts 9.9 0.42 50%
alfalfa 9.6 0.23 19%
seaweed (wakame) 9.8 0.45 79%
sauerkraut 9.2 0.19 39%
mung beans 9.2 0.19 74%
jalapeno peppers 9.1 0.27 37%
peas 9.1 0.42 65%
pickles 8.6 0.12 40%
cucumber 8.6 0.12 40%
red peppers 8.8 0.31 40%
shiitake mushroom 8.1 0.39 58%
snap beans 7.6 0.15 58%
chayote 7.5 0.24 41%
red cabbage 7.5 0.29 55%
butternut squash 7.6 0.45 75%
yeast extract spread 9.2 1.85 59%
pinto beans 7.1 0.22 83%
artichokes 6.9 0.47 49%
rhubarb 6.5 0.21 55%
winter squash 6.7 0.40 69%
pumpkin 6.3 0.20 76%
carrots 6.1 0.41 64%
eggplant 5.6 0.25 35%
turnips 5.1 0.21 51%
celeriac 5.0 0.42 72%
soybeans (sprouted) 5.4 0.81 49%
blackberries 4.8 0.43 27%
coconut water 4.3 0.19 66%
oat bran 6.1 2.46 65%
turnips 3.5 0.22 61%
lemongrass 4.3 0.99 93%
mulberries 3.5 0.43 74%
leeks 3.7 0.61 83%
beets 3.4 0.43 70%

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) 135 250
fat (g) 30 135
carbs (g) 0 145
energy (calories) 1900

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes