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
2.8
Zinc : Copper
13.0
Potassium : Sodium
1.1
Calcium : Magnesium
2.8
Iron : Copper
6.7
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 D 41%
Magnesium 56%
Manganese 59%
Vitamin E 73%
Sodium 76%
Calcium 80%
Potassium 87%
Thiamin (B1) 99%
Folate 115%
Phosphorus 115%
Iron 121%
Panto Acid (B5) 123%
Omega-3 142%

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 471.2 1.12 52%
lamb liver 543.6 1.68 48%
pork liver 496.9 1.65 59%
beef liver 499.0 1.75 60%
chicken liver 421.6 1.72 50%
veal liver 469.7 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1305.0 1.43 47%
mollusks conch 689.5 1.30 54%
mussel 426.9 0.86 63%
crab 164.1 0.83 71%
salmon 358.0 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1361.3 2.46 65%
black beans 1539.2 3.41 73%
spinach 534.4 0.23 49%
wheat bran 998.9 2.16 38%
garbanzo beans 1464.7 3.78 69%
snap beans 408.1 0.15 58%
turnip greens 435.3 0.29 44%
edamame 636.1 1.21 41%
artichokes 403.4 0.47 49%
winter squash 382.6 0.40 69%
amaranth leaves 301.5 0.21 86%
pumpkin 285.2 0.20 76%
butternut squash 351.6 0.45 75%
brussel sprouts 311.7 0.42 50%
asparagus 226.8 0.22 50%
chinese cabbage 189.7 0.12 54%
jalapeno peppers 218.5 0.27 37%
escarole 194.7 0.19 24%
collards 233.4 0.33 37%
lentils 469.7 1.16 64%
celery 178.2 0.18 50%
lemongrass 413.8 0.99 93%
onions 218.4 0.32 65%
red peppers 216.2 0.31 40%
portabella mushrooms 206.0 0.29 55%
kale 199.5 0.28 60%
parsley 217.8 0.36 48%
cowpeas 452.2 1.16 69%
cauliflower 183.6 0.25 50%
banana pepper 188.2 0.27 36%
broccoli 212.8 0.35 50%
zucchini 151.8 0.17 40%
summer squash 154.4 0.19 45%
kidney beans 1079.0 3.37 74%
peas 213.3 0.42 65%
mung beans 143.0 0.19 74%
sauerkraut 140.9 0.19 39%
soybeans (sprouted) 317.3 0.81 49%
shiitake mushroom 187.1 0.39 58%
okra 138.3 0.22 50%
coconut water 126.5 0.19 66%
jerusalem-artichokes 279.0 0.73 87%
turnips 126.8 0.21 51%
pickles 99.5 0.12 40%
cucumber 99.5 0.12 40%
mustard greens 137.4 0.27 36%
mulberries 159.3 0.43 74%
chayote 103.8 0.24 41%
radishes 73.2 0.16 43%
watercress 51.0 0.11 65%
celeriac 142.8 0.42 72%
chard 70.6 0.19 51%
cabbage 79.7 0.23 55%
beet greens 79.5 0.22 35%
rhubarb 74.0 0.21 55%
blackberries 133.9 0.43 27%
lettuce 55.4 0.15 50%
radicchio 72.5 0.23 68%
eggplant 77.0 0.25 35%
beets 128.2 0.43 70%
red cabbage 91.4 0.29 55%
chicory greens 70.0 0.23 23%
carrots 113.0 0.41 64%
seaweed (laver) 95.9 0.35 80%
alfalfa 59.1 0.23 19%
endive 42.2 0.17 7%
white mushroom 57.2 0.22 65%
boysenberries 132.2 0.50 54%
strawberries 78.8 0.32 49%
lima beans 303.4 1.13 70%
cantaloupe 66.8 0.34 70%
leeks 148.7 0.61 83%
turnips 33.9 0.22 61%
lupin seeds 1035.6 3.71 51%
arugula 26.4 0.25 45%
coriander 10.9 0.23 30%
grapefruit 28.9 0.30 83%
pinto beans 5.5 0.22 83%
kiwifruit 116.1 0.61 55%
honeydew melon 36.2 0.36 66%
spirulina 8.2 0.26 70%
limes 10.6 0.30 70%
chives 8.4 0.30 48%
carambola 13.4 0.31 56%
raspberries 73.1 0.52 30%
peaches 25.4 0.39 70%
grapefruit 9.5 0.33 85%
seaweed (kelp) 34.4 0.43 77%
watermelon -4.7 0.30 60%

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 August 15 2019 while his least nutrient-dense day is August 10 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