Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help LL 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 LL’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide LL 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
8.1
Zinc : Copper
Potassium : Sodium
2.0
Calcium : Magnesium
0.0
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

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

nutrient % DRI prioritize
Copper 0%
Iron 0%
Magnesium 0%
Manganese 0%
Phosphorus 0%
Selenium 0%
Zinc 0%
Vitamin D 4%
Vitamin C 18%
Potassium 27%
Calcium 28%
Folate 28%
Thiamin (B1) 28%

optimal foods for you

The foods listed below will provide LL 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
pork chops 628.1 1.74 54%
lamb liver 539.6 1.68 48%
beef liver 530.9 1.75 60%
lamb kidney 343.4 1.12 52%
pork liver 420.5 1.65 59%
veal liver 491.5 1.92 55%
egg white 117.5 0.52 74%
turkey liver 443.0 1.89 47%
beef kidney 349.2 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1202.9 1.43 47%
halibut 519.1 1.11 66%
mussel 438.9 0.86 63%
crab 412.9 0.83 71%
salmon 581.2 1.56 52%
lobster 390.0 0.89 71%
rockfish 397.9 1.09 66%
mollusks conch 392.1 1.30 54%
crayfish 256.0 0.82 67%
flounder 206.5 0.86 57%
clam 293.8 1.42 73%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1312.7 3.78 69%
spinach 332.1 0.23 49%
wheat bran 813.9 2.16 38%
black beans 1109.1 3.41 73%
oat bran 838.0 2.46 65%
amaranth leaves 253.4 0.21 86%
portabella mushrooms 270.3 0.29 55%
snap beans 201.0 0.15 58%
brussel sprouts 255.5 0.42 50%
asparagus 192.8 0.22 50%
turnip greens 207.9 0.29 44%
artichokes 238.4 0.47 49%
edamame 425.5 1.21 41%
banana pepper 170.9 0.27 36%
chinese cabbage 130.5 0.12 54%
cauliflower 148.5 0.25 50%
pumpkin 129.0 0.20 76%
kale 148.7 0.28 60%
red peppers 155.8 0.31 40%
summer squash 112.0 0.19 45%
zucchini 102.2 0.17 40%
mung beans 106.5 0.19 74%
parsley 147.3 0.36 48%
celery 100.9 0.18 50%
escarole 103.7 0.19 24%
onions 131.2 0.32 65%
broccoli 137.5 0.35 50%
shiitake mushroom 144.8 0.39 58%
okra 102.4 0.22 50%
sauerkraut 87.9 0.19 39%
cucumber 59.1 0.12 40%
pickles 59.1 0.12 40%
radishes 62.6 0.16 43%
coconut water 68.8 0.19 66%
mustard greens 84.1 0.27 36%
cabbage 72.6 0.23 55%
butternut squash 131.0 0.45 75%
strawberries 94.4 0.32 49%
watercress 39.7 0.11 65%
white mushroom 70.8 0.22 65%
jalapeno peppers 79.3 0.27 37%
chayote 74.1 0.24 41%
winter squash 114.1 0.40 69%
cantaloupe 93.0 0.34 70%
peas 113.7 0.42 65%
turnips 58.2 0.21 51%
radicchio 53.8 0.23 68%
grapefruit 71.6 0.30 83%
chard 43.9 0.19 51%
red cabbage 70.5 0.29 55%
lettuce 33.1 0.15 50%
seaweed (laver) 81.9 0.35 80%
rhubarb 45.0 0.21 55%
beet greens 48.5 0.22 35%
eggplant 48.5 0.25 35%
beets 93.3 0.43 70%
chicory greens 41.5 0.23 23%
turnips 41.5 0.22 61%
lentils 280.2 1.16 64%
grapefruit 64.3 0.33 85%
cowpeas 277.9 1.16 69%
endive 23.1 0.17 7%
soybeans (sprouted) 183.1 0.81 49%
alfalfa 32.4 0.23 19%
kiwifruit 121.3 0.61 55%
carambola 43.6 0.31 56%
honeydew melon 52.2 0.36 66%
collards 36.8 0.33 37%
carrots 53.9 0.41 64%
arugula 12.7 0.25 45%
coriander 6.6 0.23 30%
pinto beans 2.8 0.22 83%
oranges 59.6 0.46 77%
blackberries 48.5 0.43 27%
celeriac 46.0 0.42 72%
spirulina 4.0 0.26 70%
pineapple 61.2 0.50 76%
limes 8.9 0.30 70%
chives 6.4 0.30 48%
lemongrass 179.9 0.99 93%

macronutrients

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

macro targets

While LL’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) 125 240
fat (g) 30 85
carbs (g) 0 135
energy (calories) 1800

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 LL’s food log based on the harder to find 50% of the essential nutrients. LL’s most nutrient dense day is December 23 2018 while his least nutrient-dense day is December 26 2018.

best and worst days

LL’s food diary for the best and worst days are shown below for comparison. LL 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)
Coffee, Prepared From Grounds 2
Quest Bar, Protein Bar, Chocolate Brownie 190
Almonds, Dry Roasted, Salted 8
Green Peas, Cooked from Frozen 125
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 211
Spinach, Cooked from Fresh 21
Avocado, Black Skin, California Type 227
goat cheese cheddar Sensations 162
Lindt Excellence, Dark Chocolate Sea Salt 106

Worst Day

food name energy (kcal)
Kinnikinnick, K-toos, Sandwich Creme Cookies, Vanilla 50
goat cheese cheddar Sensations 160
Lindt Hazelnut Fondu bar 200

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