Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Stephen 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 Stephen’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
4.1
Zinc : Copper
8.3
Potassium : Sodium
1.4
Calcium : Magnesium
2.4
Iron : Copper
13.4
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 47%
Vitamin D 50%
Magnesium 53%
Calcium 64%
Vitamin E 67%
Potassium 70%
Zinc 70%
Manganese 79%
Folate 87%
Omega-3 98%
Phosphorus 103%
Thiamin (B1) 103%
Copper 126%

optimal foods for you

The foods listed below will provide Stephen 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
lamb liver 491.8 1.68 48%
lamb kidney 244.9 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2088.8 1.43 47%
salmon 894.7 1.56 52%
mollusks conch 760.9 1.30 54%
mussel 504.9 0.86 63%
halibut 446.1 1.11 66%
rockfish 424.1 1.09 66%
trout 465.2 1.68 45%
crab 265.2 0.83 71%
flounder 266.4 0.86 57%
lobster 203.7 0.89 71%
crayfish 159.5 0.82 67%
pollock 192.1 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
black beans 1464.0 3.41 73%
edamame 897.7 1.21 41%
oat bran 1144.3 2.46 65%
garbanzo beans 1404.4 3.78 69%
spinach 432.0 0.23 49%
almond butter 1692.3 6.14 16%
turnip greens 331.5 0.29 44%
lupin seeds 1059.3 3.71 51%
winter squash 339.6 0.40 69%
artichokes 336.0 0.47 49%
snap beans 259.8 0.15 58%
wheat bran 686.6 2.16 38%
butternut squash 315.5 0.45 75%
brussel sprouts 289.8 0.42 50%
pumpkin 226.8 0.20 76%
amaranth leaves 227.2 0.21 86%
kidney beans 899.0 3.37 74%
asparagus 190.6 0.22 50%
zucchini 176.7 0.17 40%
red peppers 194.2 0.31 40%
summer squash 166.9 0.19 45%
cowpeas 369.0 1.16 69%
chinese cabbage 138.7 0.12 54%
banana pepper 167.6 0.27 36%
kale 169.5 0.28 60%
onions 172.4 0.32 65%
celery 141.5 0.18 50%
broccoli 179.1 0.35 50%
cauliflower 146.3 0.25 50%
escarole 133.2 0.19 24%
collards 163.1 0.33 37%
soybeans (sprouted) 263.4 0.81 49%
parsley 158.4 0.36 48%
okra 129.8 0.22 50%
coconut water 122.2 0.19 66%
mung beans 101.5 0.19 74%
jalapeno peppers 116.7 0.27 37%
navy beans 357.7 1.40 61%
portabella mushrooms 121.7 0.29 55%
lemongrass 264.5 0.99 93%
cucumber 75.2 0.12 40%
pickles 75.2 0.12 40%
sauerkraut 89.3 0.19 39%
mustard greens 101.8 0.27 36%
lentils 290.8 1.16 64%
turnips 76.7 0.21 51%
peas 121.2 0.42 65%
cabbage 77.5 0.23 55%
rhubarb 73.2 0.21 55%
beets 116.9 0.43 70%
radishes 59.2 0.16 43%
blackberries 115.3 0.43 27%
chayote 76.9 0.24 41%
shiitake mushroom 106.3 0.39 58%
carrots 109.6 0.41 64%
watercress 42.1 0.11 65%
eggplant 68.9 0.25 35%
celeriac 106.5 0.42 72%
red cabbage 77.9 0.29 55%
radicchio 62.0 0.23 68%
kiwifruit 143.6 0.61 55%
beet greens 59.5 0.22 35%
chard 51.9 0.19 51%
lettuce 42.8 0.15 50%
seaweed (laver) 83.6 0.35 80%
boysenberries 110.8 0.50 54%
strawberries 72.8 0.32 49%
cantaloupe 76.6 0.34 70%
chicory greens 51.0 0.23 23%
endive 29.6 0.17 7%
alfalfa 36.5 0.23 19%
white mushroom 33.5 0.22 65%
mulberries 71.7 0.43 74%
turnips 28.8 0.22 61%
honeydew melon 48.5 0.36 66%
leeks 99.1 0.61 83%
arugula 18.6 0.25 45%
coriander 7.8 0.23 30%
lima beans 199.9 1.13 70%
grapefruit 21.5 0.30 83%
pinto beans 3.5 0.22 83%
peaches 34.0 0.39 70%
spirulina 4.6 0.26 70%
jerusalem-artichokes 101.0 0.73 87%
raspberries 56.9 0.52 30%

macronutrients

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

macro targets

While Stephen’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) 75 195
fat (g) 20 75
carbs (g) 0 110
energy (calories) 1400

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 Stephen’s food log based on the harder to find 50% of the essential nutrients. Stephen’s most nutrient dense day is September 16 2019 while his least nutrient-dense day is September 17 2019.

best and worst days

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