Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nick 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 Nick’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
1.8
Zinc : Copper
62.5
Potassium : Sodium
1.1
Calcium : Magnesium
1.0
Iron : Copper
15.2
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nick’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: hypertension, insomnia.

nutrient % DRI prioritize
Calcium 52%
Potassium 69%
Manganese 87%
Copper 90%
Phosphorus 108%
Iron 153%
Sodium 165%
Vitamin E 165%
Leucine 167%
Valine 167%
Magnesium 168%
Folate 180%
Isoleucine 202%
Omega-3 253%
Cystine 272%
Vitamin B3 (Niacin) 310%
Zinc 361%

optimal foods for you

The foods listed below will provide Nick 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
turkey 6773.7 1.89 50%
lamb (lean) 2232.0 1.44 43%
pork chops 1745.7 1.74 54%
egg white 705.7 0.52 74%
veal liver 1654.8 1.92 55%
beef liver 1515.4 1.75 60%
lamb liver 1434.9 1.68 48%
lamb kidney 922.6 1.12 52%
pork liver 1208.8 1.65 59%
chicken breast 979.4 1.48 60%
rib eye fillet 1235.5 1.99 45%
beef tripe 533.2 1.03 55%
cottage cheese (low fat) 331.3 0.81 63%
kefir (low fat) 1.6 0.41 64%
lean pastrami 374.8 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3343.8 1.43 47%
lobster 1585.3 0.89 71%
crab 1493.0 0.83 71%
halibut 1657.1 1.11 66%
salmon 1939.6 1.56 52%
rockfish 1404.9 1.09 66%
clam 1284.1 1.42 73%
mussel 881.3 0.86 63%
crayfish 827.9 0.82 67%
flounder 826.1 0.86 57%
octopus 1131.4 1.64 71%
mollusks conch 876.8 1.30 54%
pollock 681.5 1.11 69%
whiting 700.7 1.16 66%
orange roughy 584.8 1.05 70%
tuna 1042.9 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 720.1 0.23 49%
turnip greens 624.9 0.29 44%
amaranth leaves 447.4 0.21 86%
chinese cabbage 237.5 0.12 54%
portabella mushrooms 292.8 0.29 55%
asparagus 239.2 0.22 50%
artichokes 407.2 0.47 49%
snap beans 170.0 0.15 58%
zucchini 151.4 0.17 40%
mung beans 156.7 0.19 74%
kale 209.8 0.28 60%
escarole 137.6 0.19 24%
watercress 72.0 0.11 65%
banana pepper 177.0 0.27 36%
summer squash 117.1 0.19 45%
okra 126.8 0.22 50%
rhubarb 108.4 0.21 55%
chard 88.3 0.19 51%
celery 74.8 0.18 50%
mustard greens 138.4 0.27 36%
parsley 200.9 0.36 48%
cauliflower 122.5 0.25 50%
seaweed (laver) 196.9 0.35 80%
pickles 26.8 0.12 40%
cucumber 26.8 0.12 40%
lettuce 45.2 0.15 50%
collards 162.2 0.33 37%
onions 148.3 0.32 65%
radishes 32.2 0.16 43%
pumpkin 57.6 0.20 76%
radicchio 77.0 0.23 68%
alfalfa 76.4 0.23 19%
endive 34.9 0.17 7%
white mushroom 71.5 0.22 65%
chicory greens 68.0 0.23 23%
beet greens 67.6 0.22 35%
broccoli 153.4 0.35 50%
sauerkraut 32.9 0.19 39%
coconut water 27.0 0.19 66%
turnips 28.9 0.21 51%
blackberries 166.6 0.43 27%
cabbage 14.1 0.23 55%
arugula 25.0 0.25 45%
chayote 24.4 0.24 41%
coriander 10.9 0.23 30%
jalapeno peppers 33.6 0.27 37%
pinto beans 6.7 0.22 83%
shiitake mushroom 121.3 0.39 58%
eggplant 12.3 0.25 35%
brussel sprouts 138.4 0.42 50%
edamame 704.7 1.21 41%
spirulina 14.2 0.26 70%
celeriac 118.0 0.42 72%
red peppers 32.5 0.31 40%
soybeans (sprouted) 379.2 0.81 49%
chives 8.6 0.30 48%
peas 96.9 0.42 65%
red cabbage -0.9 0.29 55%
limes -5.8 0.30 70%
mulberries 73.8 0.43 74%
carrots 60.4 0.41 64%
turnips -84.6 0.22 61%
boysenberries 100.1 0.50 54%
seaweed (kelp) 30.2 0.43 77%
seaweed (wakame) 46.8 0.45 79%
carambola -73.1 0.31 56%
winter squash -13.7 0.40 69%
butternut squash 20.0 0.45 75%
beets -7.8 0.43 70%

macronutrients

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

macro targets

While Nick’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) 135 235
fat (g) 30 85
carbs (g) 0 140
energy (calories) 1850

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 Nick’s food log based on the harder to find 50% of the essential nutrients. Nick’s most nutrient dense day is January 13 2019 while his least nutrient-dense day is January 14 2019.

best and worst days

Nick’s food diary for the best and worst days are shown below for comparison. Nick 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)
Salmon, Smoked 73
Butter, Salted 102
Eggs, Cooked 310
Onion, White, Yellow or Red, Cooked 21
Spinach, Cooked from Fresh 41
Mushrooms, Cooked from Fresh 10
Sour Pickles 16
Garlic, Cooked 9
Chicken Breast, Skin Removed Before Cooking 147
Red Bell Peppers, Cooked 8
Potato, Boiled with Skin 152
Tuna, Canned, Light, Water Pack, No Salt, Drained 116
Pastrami, Beef 41
Cappola, Rosemary Ham 15
Bok Choy 36
Garlic, Cooked 15
Avocado Oil 120
NM Supplement Meal 1 15
White Rice, Steamed 205
NM Butter Chicken 498
Green Peas, Cooked from Fresh 24

Worst Day

food name energy (kcal)
NM Coffee 1 49
NM Cod Liver Oil 80

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