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).

supplements

The supplements listed below will provide Stephen 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
3.4
Zinc : Copper
10.0
Potassium : Sodium
1.0
Calcium : Magnesium
3.0
Iron : Copper
10.6
Calcium : Phosphorus
0.6

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
Manganese 38%
Magnesium 45%
Potassium 67%
Sodium 67%
Calcium 68%
Zinc 75%
Vitamin E 76%
Vitamin D 83%
Folate 91%
Phosphorus 101%
Copper 113%
Iron 119%
Panto Acid (B5) 143%

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
beef liver 387.9 1.75 60%
veal liver 405.4 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1364.1 1.43 47%
mollusks conch 753.7 1.30 54%
salmon 476.0 1.56 52%
halibut 293.7 1.11 66%
crab 236.5 0.83 71%
mussel 228.3 0.86 63%
lobster 180.9 0.89 71%
rockfish 200.2 1.09 66%
trout 300.0 1.68 45%
crayfish 120.3 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2351.1 6.14 16%
garbanzo beans 1502.6 3.78 69%
sunflower seeds 1735.6 5.46 15%
black beans 1130.7 3.41 73%
almonds 1573.6 6.07 15%
spinach 390.5 0.23 49%
edamame 559.7 1.21 41%
winter squash 356.2 0.40 69%
wheat bran 688.0 2.16 38%
turnip greens 320.1 0.29 44%
artichokes 351.2 0.47 49%
oat bran 723.2 2.46 65%
snap beans 269.2 0.15 58%
butternut squash 316.7 0.45 75%
pumpkin 246.0 0.20 76%
lupin seeds 935.0 3.71 51%
brussel sprouts 281.5 0.42 50%
amaranth leaves 233.8 0.21 86%
red peppers 206.2 0.31 40%
celery 166.6 0.18 50%
broccoli 199.3 0.35 50%
portabella mushrooms 184.6 0.29 55%
cauliflower 170.3 0.25 50%
escarole 159.9 0.19 24%
cowpeas 349.7 1.16 69%
collards 181.5 0.33 37%
kidney beans 778.1 3.37 74%
asparagus 159.8 0.22 50%
chinese cabbage 131.9 0.12 54%
banana pepper 159.7 0.27 36%
onions 166.7 0.32 65%
kale 158.6 0.28 60%
zucchini 130.4 0.17 40%
soybeans (sprouted) 254.7 0.81 49%
parsley 160.3 0.36 48%
summer squash 128.3 0.19 45%
lentils 318.2 1.16 64%
jalapeno peppers 140.8 0.27 37%
shiitake mushroom 164.6 0.39 58%
lemongrass 276.9 0.99 93%
coconut water 118.0 0.19 66%
kiwifruit 189.0 0.61 55%
mung beans 103.9 0.19 74%
blackberries 148.4 0.43 27%
chayote 111.4 0.24 41%
okra 103.6 0.22 50%
sauerkraut 94.9 0.19 39%
celeriac 134.1 0.42 72%
pickles 72.5 0.12 40%
cucumber 72.5 0.12 40%
beets 127.8 0.43 70%
mustard greens 96.2 0.27 36%
radishes 71.0 0.16 43%
turnips 80.3 0.21 51%
peas 121.3 0.42 65%
rhubarb 79.4 0.21 55%
carrots 116.6 0.41 64%
boysenberries 126.8 0.50 54%
eggplant 77.3 0.25 35%
cabbage 73.1 0.23 55%
strawberries 89.0 0.32 49%
radicchio 70.1 0.23 68%
watercress 40.6 0.11 65%
chicory greens 60.3 0.23 23%
cantaloupe 81.1 0.34 70%
chard 52.5 0.19 51%
mulberries 97.0 0.43 74%
red cabbage 71.3 0.29 55%
beet greens 53.4 0.22 35%
lettuce 37.1 0.15 50%
sweet potato 179.5 0.90 81%
seaweed (laver) 69.6 0.35 80%
white mushroom 44.0 0.22 65%
endive 32.0 0.17 7%
alfalfa 41.1 0.23 19%
honeydew melon 64.0 0.36 66%
grapefruit 51.9 0.30 83%
turnips 37.8 0.22 61%
leeks 106.5 0.61 83%
grapefruit 50.1 0.33 85%
raspberries 87.0 0.52 30%
peaches 58.7 0.39 70%
carambola 41.6 0.31 56%
arugula 20.7 0.25 45%
coriander 8.5 0.23 30%
nectarines 48.3 0.44 72%
pinto beans 4.3 0.22 83%
spirulina 4.5 0.26 70%

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) 75 190
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 January 20 2020 while his least nutrient-dense day is January 14 2020.

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