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
2.0
Zinc : Copper
5.8
Potassium : Sodium
1.2
Calcium : Magnesium
2.0
Iron : Copper
7.5
Calcium : Phosphorus
0.4

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 42%
Calcium 43%
Zinc 43%
Manganese 47%
Sodium 53%
Vitamin E 66%
Potassium 67%
Folate 79%
Phosphorus 81%
Iron 83%
Copper 111%
Omega-3 126%
Niacin (B3) 133%

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 631.9 1.92 55%
beef liver 558.7 1.75 60%
pork liver 509.8 1.65 59%
lamb kidney 329.8 1.12 52%
beef tripe 204.2 1.03 55%
chicken liver 390.1 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 714.6 1.30 54%
mussel 418.6 0.86 63%
crab 329.8 0.83 71%
fish roe 353.4 1.43 47%
lobster 187.2 0.89 71%
crayfish 141.5 0.82 67%
octopus 361.2 1.64 71%
oysters 181.5 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1157.0 2.16 38%
spinach 514.5 0.23 49%
turnip greens 431.4 0.29 44%
snap beans 383.0 0.15 58%
amaranth leaves 355.6 0.21 86%
artichokes 386.0 0.47 49%
edamame 572.1 1.21 41%
winter squash 326.5 0.40 69%
pumpkin 263.9 0.20 76%
lemongrass 470.1 0.99 93%
butternut squash 298.3 0.45 75%
chinese cabbage 184.6 0.12 54%
asparagus 205.2 0.22 50%
onions 215.6 0.32 65%
parsley 222.4 0.36 48%
collards 215.0 0.33 37%
brussel sprouts 239.8 0.42 50%
jalapeno peppers 188.4 0.27 37%
kale 190.9 0.28 60%
red peppers 200.8 0.31 40%
portabella mushrooms 190.5 0.29 55%
celery 154.4 0.18 50%
escarole 158.1 0.19 24%
banana pepper 171.8 0.27 36%
zucchini 138.5 0.17 40%
mung beans 142.0 0.19 74%
summer squash 139.5 0.19 45%
broccoli 184.0 0.35 50%
sauerkraut 134.8 0.19 39%
black beans 1054.3 3.41 73%
cauliflower 137.2 0.25 50%
turnips 120.9 0.21 51%
shiitake mushroom 168.6 0.39 58%
lentils 391.7 1.16 64%
coconut water 106.8 0.19 66%
mustard greens 125.8 0.27 36%
okra 111.8 0.22 50%
garbanzo beans 1125.1 3.78 69%
cowpeas 365.0 1.16 69%
radishes 73.6 0.16 43%
mulberries 148.5 0.43 74%
cucumber 58.7 0.12 40%
pickles 58.7 0.12 40%
blackberries 143.1 0.43 27%
peas 135.8 0.42 65%
chard 68.3 0.19 51%
oat bran 719.4 2.46 65%
chayote 80.9 0.24 41%
radicchio 74.5 0.23 68%
rhubarb 69.4 0.21 55%
watercress 34.3 0.11 65%
beets 125.3 0.43 70%
beet greens 67.4 0.22 35%
soybeans (sprouted) 235.2 0.81 49%
lettuce 46.7 0.15 50%
celeriac 117.4 0.42 72%
eggplant 66.3 0.25 35%
cabbage 60.8 0.23 55%
seaweed (laver) 95.2 0.35 80%
chicory greens 56.8 0.23 23%
red cabbage 74.2 0.29 55%
alfalfa 50.6 0.23 19%
endive 35.1 0.17 7%
white mushroom 50.3 0.22 65%
strawberries 70.9 0.32 49%
carrots 94.8 0.41 64%
boysenberries 115.2 0.50 54%
cantaloupe 64.1 0.34 70%
turnips 24.4 0.22 61%
arugula 24.0 0.25 45%
jerusalem-artichokes 159.6 0.73 87%
leeks 128.0 0.61 83%
coriander 10.1 0.23 30%
pinto beans 4.9 0.22 83%
spirulina 6.5 0.26 70%
chives 7.8 0.30 48%
peaches 31.0 0.39 70%
kiwifruit 93.6 0.61 55%
raspberries 66.0 0.52 30%
seaweed (kelp) 33.8 0.43 77%
honeydew melon 9.4 0.36 66%
limes -6.5 0.30 70%
lima beans 232.0 1.13 70%
seaweed (wakame) 36.4 0.45 79%
carambola -9.0 0.31 56%
nectarines 24.2 0.44 72%

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) 75 200
fat (g) 25 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 December 02 2019 while his least nutrient-dense day is December 09 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