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
2.7
Zinc : Copper
8.9
Potassium : Sodium
0.9
Calcium : Magnesium
3.0
Iron : Copper
9.4
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
Magnesium 62%
Vitamin D 72%
Vitamin E 74%
Manganese 75%
Potassium 85%
Sodium 86%
Zinc 87%
Calcium 91%
Phosphorus 119%
Panto Acid (B5) 136%
Iron 138%
Folate 139%
Omega-3 143%

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
lamb kidney 350.2 1.12 52%
beef liver 504.6 1.75 60%
pork liver 471.0 1.65 59%
veal liver 479.8 1.92 55%
chicken liver 403.5 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1221.6 1.43 47%
mollusks conch 732.1 1.30 54%
mussel 387.7 0.86 63%
crab 201.1 0.83 71%
salmon 368.4 1.56 52%
halibut 209.3 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1417.5 3.78 69%
spinach 478.4 0.23 49%
wheat bran 911.2 2.16 38%
snap beans 392.5 0.15 58%
turnip greens 419.5 0.29 44%
black beans 1141.8 3.41 73%
edamame 593.4 1.21 41%
almond butter 1794.4 6.14 16%
artichokes 390.2 0.47 49%
winter squash 358.6 0.40 69%
amaranth leaves 303.8 0.21 86%
oat bran 831.4 2.46 65%
pumpkin 275.7 0.20 76%
butternut squash 320.2 0.45 75%
lemongrass 428.2 0.99 93%
sunflower seeds 1518.6 5.46 15%
brussel sprouts 273.8 0.42 50%
lentils 439.3 1.16 64%
collards 230.8 0.33 37%
jalapeno peppers 211.3 0.27 37%
chinese cabbage 175.4 0.12 54%
celery 176.3 0.18 50%
onions 209.9 0.32 65%
escarole 178.4 0.19 24%
red peppers 205.6 0.31 40%
asparagus 183.6 0.22 50%
parsley 205.5 0.36 48%
cowpeas 403.9 1.16 69%
broccoli 204.8 0.35 50%
kale 186.7 0.28 60%
cauliflower 173.2 0.25 50%
portabella mushrooms 183.8 0.29 55%
banana pepper 163.2 0.27 36%
zucchini 137.2 0.17 40%
sauerkraut 140.9 0.19 39%
summer squash 137.5 0.19 45%
kidney beans 909.5 3.37 74%
mung beans 125.7 0.19 74%
coconut water 119.5 0.19 66%
peas 174.7 0.42 65%
shiitake mushroom 163.5 0.39 58%
turnips 119.7 0.21 51%
mulberries 170.9 0.43 74%
soybeans (sprouted) 261.8 0.81 49%
mustard greens 125.3 0.27 36%
pickles 78.2 0.12 40%
cucumber 78.2 0.12 40%
okra 102.4 0.22 50%
blackberries 148.7 0.43 27%
chayote 104.2 0.24 41%
celeriac 140.5 0.42 72%
radishes 75.7 0.16 43%
beets 133.7 0.43 70%
jerusalem-artichokes 202.0 0.73 87%
rhubarb 75.6 0.21 55%
chard 67.5 0.19 51%
radicchio 74.2 0.23 68%
watercress 41.3 0.11 65%
eggplant 73.4 0.25 35%
boysenberries 133.4 0.50 54%
beet greens 68.5 0.22 35%
cabbage 68.1 0.23 55%
chicory greens 66.3 0.23 23%
strawberries 86.2 0.32 49%
lettuce 47.0 0.15 50%
red cabbage 78.9 0.29 55%
carrots 102.6 0.41 64%
seaweed (laver) 87.5 0.35 80%
leeks 151.6 0.61 83%
kiwifruit 147.4 0.61 55%
alfalfa 50.9 0.23 19%
endive 36.9 0.17 7%
white mushroom 47.1 0.22 65%
cantaloupe 64.8 0.34 70%
natto 498.3 2.11 39%
turnips 32.4 0.22 61%
lima beans 246.8 1.13 70%
arugula 25.7 0.25 45%
lupin seeds 869.0 3.71 51%
raspberries 84.7 0.52 30%
coriander 10.2 0.23 30%
honeydew melon 37.7 0.36 66%
pinto beans 5.1 0.22 83%
grapefruit 22.2 0.30 83%
carambola 23.8 0.31 56%
peaches 38.5 0.39 70%
spirulina 6.5 0.26 70%
limes 11.9 0.30 70%
chives 7.8 0.30 48%

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 June 11 2019 while his least nutrient-dense day is June 16 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