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
2.4
Zinc : Copper
7.9
Potassium : Sodium
1.1
Calcium : Magnesium
2.6
Iron : Copper
13.9
Calcium : Phosphorus
0.7

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 49%
Magnesium 76%
Sodium 77%
Manganese 82%
Potassium 87%
Zinc 92%
Calcium 97%
Vitamin E 97%
Phosphorus 118%
Copper 175%
Panto Acid (B5) 192%
Folate 194%

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
veal liver 4.5 1.92 55%
chicken liver 4.1 1.72 50%
beef liver 3.7 1.75 60%
kefir (low fat) 2.8 0.41 64%
turkey liver 3.5 1.89 47%
pork liver 3.1 1.65 59%
lamb kidney 2.2 1.12 52%
beef tripe 2.1 1.03 55%
lamb liver 2.3 1.68 48%

Seafood based foods

food name nutrient density energy density insulin load
crab 4.7 0.83 71%
mollusks conch 4.9 1.30 54%
lobster 4.2 0.89 71%
fish roe 4.2 1.43 47%
mussel 3.7 0.86 63%
crayfish 3.0 0.82 67%
trout 3.5 1.68 45%
oysters 2.8 1.02 59%
caviar 3.4 2.64 33%
halibut 2.3 1.11 66%
sturgeon 2.3 1.35 49%
rockfish 2.1 1.09 66%
salmon 2.3 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 11.7 0.17 7%
spinach 11.2 0.23 49%
coriander 11.1 0.23 30%
chicory greens 11.0 0.23 23%
escarole 10.2 0.19 24%
arugula 9.5 0.25 45%
watercress 9.4 0.11 65%
amaranth leaves 9.0 0.21 86%
asparagus 8.9 0.22 50%
radicchio 8.9 0.23 68%
parsley 8.9 0.36 48%
broccoli 8.9 0.35 50%
seaweed (laver) 8.8 0.35 80%
beet greens 8.5 0.22 35%
chard 8.3 0.19 51%
lettuce 8.0 0.15 50%
seaweed (wakame) 8.1 0.45 79%
chives 7.9 0.30 48%
celery 7.7 0.18 50%
seaweed (kelp) 7.4 0.43 77%
chinese cabbage 7.1 0.12 54%
zucchini 7.0 0.17 40%
okra 7.0 0.22 50%
turnip greens 7.0 0.29 44%
cauliflower 6.9 0.25 50%
yeast extract spread 7.8 1.85 59%
mustard greens 6.7 0.27 36%
alfalfa 6.5 0.23 19%
banana pepper 6.1 0.27 36%
summer squash 5.9 0.19 45%
pumpkin 5.8 0.20 76%
jalapeno peppers 5.7 0.27 37%
portabella mushrooms 5.7 0.29 55%
red peppers 5.7 0.31 40%
wheat bran 6.8 2.16 38%
butternut squash 5.7 0.45 75%
white mushroom 5.5 0.22 65%
shiitake mushroom 5.6 0.39 58%
mung beans 5.4 0.19 74%
radishes 5.2 0.16 43%
snap beans 5.2 0.15 58%
winter squash 5.3 0.40 69%
onions 5.2 0.32 65%
pickles 5.1 0.12 40%
cucumber 5.1 0.12 40%
eggplant 5.1 0.25 35%
artichokes 5.1 0.47 49%
kale 4.9 0.28 60%
chayote 4.8 0.24 41%
brussel sprouts 4.8 0.42 50%
cabbage 4.7 0.23 55%
sauerkraut 4.5 0.19 39%
spirulina 4.5 0.26 70%
lemongrass 4.9 0.99 93%
peas 4.5 0.42 65%
pinto beans 4.3 0.22 83%
collards 4.1 0.33 37%
beets 4.1 0.43 70%
blackberries 4.0 0.43 27%
rhubarb 3.6 0.21 55%
red cabbage 3.6 0.29 55%
soybeans (sprouted) 3.7 0.81 49%
coconut water 3.2 0.19 66%
turnips 3.2 0.21 51%
edamame 3.4 1.21 41%
carrots 2.8 0.41 64%
celeriac 2.7 0.42 72%
boysenberries 2.5 0.50 54%
raspberries 2.4 0.52 30%
strawberries 2.1 0.32 49%
oat bran 3.3 2.46 65%
carambola 1.8 0.31 56%
leeks 1.9 0.61 83%
mulberries 1.7 0.43 74%
turnips 1.6 0.22 61%
kiwifruit 1.8 0.61 55%
cowpeas 1.9 1.16 69%
cantaloupe 1.4 0.34 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) 105 200
fat (g) 25 110
carbs (g) 0 110
energy (calories) 1500

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 11 2019 while his least nutrient-dense day is February 13 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)
Spinach, Cooked from Frozen 41
Mushrooms, Cooked from Fresh 34
Eggs, Cooked 155
Egg Whites Only, Cooked 69
Bumble Bee, oysters, smoked, canned, fancy, premium select, in oil 220
Bragg, Nutritional Yeast Seasoning 40
Olive Oil 119
Cabbage, Napa, Raw 23
Arugula, Raw 8
Watercress, Raw 2
Radicchio, Raw 9
Feta Cheese 135
Salmon, Atlantic, Wild, Cooked 258
Veg Stir fry 188
Gouda Cheese 151

Worst Day

food name energy (kcal)
Fried Eggs, Whole Egg 202
Bacon, Pork 225
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 111
Cabbage, Napa, Raw 14
Arugula, Raw 13
Radicchio, Raw 7
Watercress, Raw 4
Moroccan Lamb Meatballs 591
Zucchini, Cooked from Fresh 25
Zucchini, Cooked from Fresh 25
Cucina Antica, Cooking Sauce, Tomato Basil 70
Olive Oil 60
Star, Anchovies, Canned, Fillets, in Olive Oil 30

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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