Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Robert 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 and being vegan.

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 Robert’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Robert 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
4.2
Zinc : Copper
13.9
Potassium : Sodium
0.7
Calcium : Magnesium
1.7
Iron : Copper
11.6
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Robert’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Thiamin (B1) 70%
Folate 85%
Panto Acid (B5) 91%
Vitamin E 103%
Potassium 108%
Omega-3 119%
Calcium 120%
Magnesium 137%
Zinc 137%
Sodium 139%
Riboflavin (B2) 140%
Copper 148%
Phosphorus 156%

optimal foods for you

The foods listed below will provide Robert 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).

Plant based foods

food name nutrient density energy density insulin load
edamame 792.7 1.21 41%
spinach 452.0 0.23 49%
black beans 1074.0 3.41 73%
portabella mushrooms 322.0 0.29 55%
pumpkin 280.5 0.20 76%
turnip greens 282.6 0.29 44%
brussel sprouts 281.7 0.42 50%
snap beans 212.4 0.15 58%
asparagus 226.5 0.22 50%
amaranth leaves 209.2 0.21 86%
winter squash 251.6 0.40 69%
artichokes 264.8 0.47 49%
butternut squash 237.7 0.45 75%
zucchini 167.5 0.17 40%
red peppers 197.9 0.31 40%
shiitake mushroom 207.6 0.39 58%
broccoli 189.4 0.35 50%
celery 150.0 0.18 50%
cauliflower 164.8 0.25 50%
banana pepper 166.7 0.27 36%
summer squash 145.5 0.19 45%
kale 160.0 0.28 60%
chinese cabbage 117.2 0.12 54%
mung beans 131.6 0.19 74%
jalapeno peppers 145.8 0.27 37%
onions 151.9 0.32 65%
parsley 144.3 0.36 48%
pickles 89.5 0.12 40%
cucumber 89.5 0.12 40%
okra 111.3 0.22 50%
seaweed (laver) 131.5 0.35 80%
chayote 106.7 0.24 41%
collards 118.3 0.33 37%
mustard greens 100.2 0.27 36%
sauerkraut 80.7 0.19 39%
peas 127.8 0.42 65%
white mushroom 83.9 0.22 65%
watercress 53.0 0.11 65%
soybeans (sprouted) 207.9 0.81 49%
radicchio 77.0 0.23 68%
lentils 281.5 1.16 64%
radishes 59.2 0.16 43%
beet greens 71.0 0.22 35%
coconut water 63.1 0.19 66%
carrots 109.4 0.41 64%
cowpeas 271.7 1.16 69%
chicory greens 64.5 0.23 23%
eggplant 68.0 0.25 35%
chard 55.7 0.19 51%
turnips 59.3 0.21 51%
cabbage 58.7 0.23 55%
blackberries 100.8 0.43 27%
lettuce 38.7 0.15 50%
rhubarb 47.6 0.21 55%
red cabbage 63.6 0.29 55%
alfalfa 47.6 0.23 19%
celeriac 90.3 0.42 72%
kiwifruit 132.3 0.61 55%
endive 34.8 0.17 7%
beets 88.1 0.43 70%
turnips 32.6 0.22 61%
boysenberries 89.0 0.50 54%
cantaloupe 53.5 0.34 70%
grapefruit 39.4 0.30 83%
carambola 39.4 0.31 56%
strawberries 37.7 0.32 49%
jerusalem-artichokes 125.2 0.73 87%
mulberries 57.4 0.43 74%
arugula 17.1 0.25 45%
coriander 9.6 0.23 30%
pinto beans 3.9 0.22 83%
grapefruit 27.1 0.33 85%
peaches 38.1 0.39 70%
spirulina 8.5 0.26 70%
honeydew melon 24.7 0.36 66%
nectarines 37.2 0.44 72%
limes 6.0 0.30 70%
chives 5.9 0.30 48%
seaweed (wakame) 38.2 0.45 79%
wheat bran 409.8 2.16 38%
sweet potato 132.2 0.90 81%
oranges 29.1 0.46 77%
seaweed (kelp) 18.7 0.43 77%
leeks 55.9 0.61 83%
watermelon -15.9 0.30 60%
gooseberries 12.8 0.44 52%
navy beans 221.5 1.40 61%
mango 45.8 0.60 63%
apricots 15.3 0.48 71%
raspberries 24.9 0.52 30%
cranberries 1.3 0.46 65%
lemongrass 111.9 0.99 93%
avocado 240.6 1.60 8%
apricots -11.2 0.48 86%
kidney beans 612.7 3.37 74%
pineapple -27.4 0.50 76%
cherries -34.5 0.50 61%
pears -59.4 0.42 64%
oat bran 385.9 2.46 65%
plums -56.8 0.46 66%

macronutrients

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

macro targets

While Robert’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) 75 235
fat (g) 20 120
carbs (g) 0 90
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 Robert’s food log based on the harder to find 50% of the essential nutrients. Robert’s most nutrient dense day is October 06 2019 while his least nutrient-dense day is October 07 2019.

best and worst days

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