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
6.0
Zinc : Copper
14.6
Potassium : Sodium
0.6
Calcium : Magnesium
3.6
Iron : Copper
13.4
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
Vitamin E 23%
Vitamin D 24%
Magnesium 31%
Calcium 36%
Folate 40%
Manganese 40%
Potassium 41%
Zinc 49%
Copper 52%
Omega-3 58%
Thiamin (B1) 62%
Vitamin C 62%
Iron 78%

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 760.1 1.68 48%
lamb kidney 285.7 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2026.7 1.43 47%
mollusks conch 814.9 1.30 54%
salmon 818.5 1.56 52%
mussel 492.3 0.86 63%
crab 462.6 0.83 71%
lobster 431.7 0.89 71%
halibut 384.5 1.11 66%
rockfish 371.5 1.09 66%
crayfish 259.6 0.82 67%
flounder 228.1 0.86 57%
trout 426.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
black beans 1551.5 3.41 73%
edamame 947.9 1.21 41%
oat bran 1127.4 2.46 65%
spinach 504.6 0.23 49%
garbanzo beans 1391.3 3.78 69%
turnip greens 398.8 0.29 44%
artichokes 402.8 0.47 49%
snap beans 314.7 0.15 58%
amaranth leaves 326.4 0.21 86%
lupin seeds 1199.6 3.71 51%
winter squash 359.5 0.40 69%
wheat bran 787.9 2.16 38%
brussel sprouts 330.3 0.42 50%
butternut squash 335.9 0.45 75%
pumpkin 268.2 0.20 76%
red peppers 266.3 0.31 40%
banana pepper 246.0 0.27 36%
kale 246.7 0.28 60%
asparagus 224.8 0.22 50%
zucchini 201.7 0.17 40%
summer squash 204.5 0.19 45%
chinese cabbage 174.0 0.12 54%
parsley 218.4 0.36 48%
broccoli 218.2 0.35 50%
kiwifruit 282.6 0.61 55%
cauliflower 186.4 0.25 50%
portabella mushrooms 193.7 0.29 55%
onions 193.3 0.32 65%
soybeans (sprouted) 318.3 0.81 49%
celery 149.3 0.18 50%
collards 184.9 0.33 37%
escarole 148.1 0.19 24%
cowpeas 388.7 1.16 69%
mung beans 142.6 0.19 74%
okra 148.5 0.22 50%
jalapeno peppers 155.8 0.27 37%
kidney beans 934.9 3.37 74%
mustard greens 148.1 0.27 36%
coconut water 127.8 0.19 66%
sauerkraut 120.2 0.19 39%
strawberries 138.7 0.32 49%
peas 162.9 0.42 65%
blackberries 161.0 0.43 27%
cucumber 80.2 0.12 40%
pickles 80.2 0.12 40%
chayote 107.7 0.24 41%
cabbage 95.6 0.23 55%
radishes 75.7 0.16 43%
turnips 89.0 0.21 51%
watercress 58.2 0.11 65%
lemongrass 280.7 0.99 93%
shiitake mushroom 127.4 0.39 58%
cantaloupe 110.9 0.34 70%
chard 74.2 0.19 51%
radicchio 82.7 0.23 68%
rhubarb 75.6 0.21 55%
beet greens 79.5 0.22 35%
seaweed (laver) 109.5 0.35 80%
almond butter 1571.1 6.14 16%
eggplant 76.3 0.25 35%
lentils 307.7 1.16 64%
beets 119.0 0.43 70%
chicory greens 66.8 0.23 23%
red cabbage 84.3 0.29 55%
grapefruit 83.4 0.30 83%
celeriac 113.5 0.42 72%
lettuce 45.6 0.15 50%
carrots 106.5 0.41 64%
mulberries 106.6 0.43 74%
white mushroom 51.5 0.22 65%
alfalfa 49.1 0.23 19%
turnips 49.1 0.22 61%
endive 33.8 0.17 7%
navy beans 340.9 1.40 61%
boysenberries 110.2 0.50 54%
grapefruit 69.8 0.33 85%
carambola 59.0 0.31 56%
lima beans 263.5 1.13 70%
honeydew melon 56.4 0.36 66%
arugula 20.7 0.25 45%
oranges 72.1 0.46 77%
leeks 108.9 0.61 83%
coriander 10.3 0.23 30%
pinto beans 4.6 0.22 83%
raspberries 77.3 0.52 30%
pineapple 68.1 0.50 76%

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) 0 115
energy (calories) 1450

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 February 09 2020 while his least nutrient-dense day is February 19 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