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
1.9
Zinc : Copper
13.4
Potassium : Sodium
1.1
Calcium : Magnesium
2.3
Iron : Copper
8.3
Calcium : Phosphorus
0.8

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
Manganese 51%
Sodium 63%
Potassium 70%
Magnesium 71%
Vitamin E 71%
Calcium 81%
Iron 82%
Folate 84%
Zinc 89%
Phosphorus 90%
Omega-3 97%
Copper 99%
Vitamin D 105%

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
almond butter 2258.6 6.14 16%
garbanzo beans 1500.4 3.78 69%
black beans 1375.3 3.41 73%
spinach 536.9 0.23 49%
wheat bran 977.4 2.16 38%
turnip greens 470.2 0.29 44%
snap beans 433.3 0.15 58%
edamame 673.0 1.21 41%
artichokes 439.4 0.47 49%
amaranth leaves 357.3 0.21 86%
lupin seeds 1179.1 3.71 51%
kidney beans 1087.6 3.37 74%
pumpkin 296.4 0.20 76%
winter squash 341.8 0.40 69%
lemongrass 470.6 0.99 93%
natto 740.4 2.11 39%
oat bran 823.1 2.46 65%
butternut squash 306.5 0.45 75%
lentils 466.8 1.16 64%
cowpeas 455.8 1.16 69%
kale 231.2 0.28 60%
jalapeno peppers 220.9 0.27 37%
asparagus 206.8 0.22 50%
brussel sprouts 250.8 0.42 50%
onions 224.0 0.32 65%
chinese cabbage 173.9 0.12 54%
collards 226.0 0.33 37%
parsley 211.1 0.36 48%
celery 159.2 0.18 50%
sauerkraut 160.2 0.19 39%
portabella mushrooms 183.8 0.29 55%
red peppers 184.6 0.31 40%
summer squash 152.0 0.19 45%
banana pepper 168.6 0.27 36%
broccoli 185.2 0.35 50%
mung beans 143.7 0.19 74%
soybeans (sprouted) 294.1 0.81 49%
zucchini 136.2 0.17 40%
coconut water 130.8 0.19 66%
cauliflower 136.6 0.25 50%
turnips 127.3 0.21 51%
mustard greens 139.3 0.27 36%
blackberries 173.9 0.43 27%
mulberries 171.9 0.43 74%
okra 107.3 0.22 50%
lima beans 327.5 1.13 70%
almonds 1551.8 6.07 15%
peas 148.9 0.42 65%
chayote 103.7 0.24 41%
cucumber 68.3 0.12 40%
pickles 68.3 0.12 40%
radishes 76.6 0.16 43%
beets 138.7 0.43 70%
radicchio 89.2 0.23 68%
jerusalem-artichokes 211.0 0.73 87%
chard 79.4 0.19 51%
kiwifruit 178.4 0.61 55%
celeriac 130.1 0.42 72%
rhubarb 74.5 0.21 55%
beet greens 78.2 0.22 35%
shiitake mushroom 116.0 0.39 58%
watercress 40.6 0.11 65%
leeks 167.2 0.61 83%
boysenberries 135.3 0.50 54%
eggplant 74.0 0.25 35%
strawberries 90.0 0.32 49%
seaweed (laver) 97.0 0.35 80%
chicory greens 66.3 0.23 23%
lettuce 46.2 0.15 50%
red cabbage 80.6 0.29 55%
cabbage 62.3 0.23 55%
alfalfa 51.3 0.23 19%
carrots 93.4 0.41 64%
white mushroom 47.1 0.22 65%
endive 33.6 0.17 7%
cantaloupe 67.7 0.34 70%
turnips 40.0 0.22 61%
arugula 24.5 0.25 45%
coriander 10.9 0.23 30%
carambola 31.9 0.31 56%
raspberries 83.7 0.52 30%
peaches 46.9 0.39 70%
pinto beans 4.6 0.22 83%
spirulina 7.1 0.26 70%
honeydew melon 28.2 0.36 66%
limes 12.6 0.30 70%
chives 8.3 0.30 48%
grapefruit 3.0 0.30 83%
nectarines 37.9 0.44 72%
seaweed (kelp) 33.1 0.43 77%
seaweed (wakame) 40.7 0.45 79%
pumpkin seeds 1299.4 5.59 19%
watermelon -12.5 0.30 60%
grapefruit -7.5 0.33 85%
gooseberries 15.3 0.44 52%
apricots 16.6 0.48 71%
broad beans 164.4 1.10 72%
mango 39.8 0.60 63%
cranberries 0.7 0.46 65%
apricots -4.7 0.48 86%

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) 80 195
fat (g) 20 100
carbs (g) 0 65
energy (calories) 1500

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 May 16 2019 while his least nutrient-dense day is May 17 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