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).

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
7.6
Zinc : Copper
8.9
Potassium : Sodium
1.0
Calcium : Magnesium
2.4
Iron : Copper
5.9
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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation.

nutrient % DRI prioritize
Folate 66%
Iron 75%
Zinc 76%
Sodium 88%
Thiamin (B1) 91%
Magnesium 95%
Potassium 95%
Manganese 99%
Panto Acid (B5) 100%
Riboflavin (B2) 109%
Vitamin E 112%
Vitamin K1 112%
Omega-3 113%
Cystine 264%
Vitamin B-6 139%
Vitamin C 283%
Vitamin A 295%
Selenium 171%
Copper 129%

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
spinach 968.6 0.23 49%
turnip greens 719.9 0.29 44%
oat bran 1987.4 2.46 65%
wheat bran 1758.9 2.16 38%
amaranth leaves 571.5 0.21 86%
snap beans 453.7 0.15 58%
chinese cabbage 351.1 0.12 54%
collards 460.0 0.33 37%
kale 427.0 0.28 60%
asparagus 376.9 0.22 50%
pumpkin 350.9 0.20 76%
portabella mushrooms 412.9 0.29 55%
brussel sprouts 461.6 0.42 50%
red peppers 354.5 0.31 40%
parsley 356.0 0.36 48%
zucchini 249.0 0.17 40%
winter squash 384.3 0.40 69%
banana pepper 299.8 0.27 36%
jalapeno peppers 283.7 0.27 37%
artichokes 404.5 0.47 49%
broccoli 328.1 0.35 50%
onions 306.5 0.32 65%
mustard greens 254.6 0.27 36%
celery 201.0 0.18 50%
edamame 813.6 1.21 41%
summer squash 209.1 0.19 45%
butternut squash 360.2 0.45 75%
cauliflower 234.5 0.25 50%
mung beans 199.3 0.19 74%
okra 180.8 0.22 50%
sauerkraut 155.0 0.19 39%
watercress 98.8 0.11 65%
pickles 95.0 0.12 40%
cucumber 95.0 0.12 40%
shiitake mushroom 248.2 0.39 58%
chard 130.2 0.19 51%
beet greens 143.2 0.22 35%
seaweed (laver) 213.5 0.35 80%
carrots 244.0 0.41 64%
lettuce 86.5 0.15 50%
peas 242.2 0.42 65%
radishes 81.4 0.16 43%
coconut water 95.0 0.19 66%
cabbage 114.5 0.23 55%
chicory greens 112.6 0.23 23%
radicchio 112.2 0.23 68%
chayote 121.3 0.24 41%
white mushroom 108.2 0.22 65%
turnips 91.7 0.21 51%
endive 62.4 0.17 7%
alfalfa 85.8 0.23 19%
rhubarb 67.5 0.21 55%
red cabbage 105.3 0.29 55%
eggplant 47.5 0.25 35%
arugula 38.4 0.25 45%
coriander 18.4 0.23 30%
celeriac 124.5 0.42 72%
blackberries 123.4 0.43 27%
pinto beans 7.8 0.22 83%
mulberries 120.6 0.43 74%
cantaloupe 66.7 0.34 70%
spirulina 13.6 0.26 70%
turnips -8.5 0.22 61%
soybeans (sprouted) 329.7 0.81 49%
chives 15.0 0.30 48%
strawberries 19.4 0.32 49%
carambola 8.6 0.31 56%
limes -7.1 0.30 70%
beets 63.6 0.43 70%
seaweed (kelp) 47.2 0.43 77%
lemongrass 380.0 0.99 93%
seaweed (wakame) 51.1 0.45 79%
grapefruit -59.6 0.30 83%
boysenberries 43.4 0.50 54%
leeks 94.3 0.61 83%
raspberries 16.4 0.52 30%
watermelon -123.2 0.30 60%
gooseberries -40.5 0.44 52%
apricots -21.5 0.48 71%
jerusalem-artichokes 102.5 0.73 87%
grapefruit -132.0 0.33 85%
apricots -55.3 0.48 86%
honeydew melon -128.6 0.36 66%
kiwifruit 21.7 0.61 55%
peaches -120.5 0.39 70%
sweet potato 170.9 0.90 81%
cherries -109.4 0.50 61%
cranberries -146.8 0.46 65%
nectarines -157.5 0.44 72%
lentils 257.5 1.16 64%
mango -81.0 0.60 63%
oranges -175.8 0.46 77%
pineapple -161.8 0.50 76%
quince -121.8 0.57 86%
pears -228.5 0.42 64%
blueberries -167.2 0.57 56%
ginger -41.1 0.80 81%
cowpeas 174.1 1.16 69%
tofu -52.0 0.83 34%
grapefruit juice -278.8 0.46 95%

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) 80 220
fat (g) 25 115
carbs (g) 0 75
energy (calories) 1650

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 August 13 2019 while his least nutrient-dense day is August 18 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