Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Matthew 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 Matthew’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Matthew 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
4.6
Zinc : Copper
9.8
Potassium : Sodium
1.0
Calcium : Magnesium
2.9
Iron : Copper
6.9
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Matthew’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Omega-3 19%
Calcium 48%
Magnesium 51%
Phosphorus 57%
Potassium 70%
Valine 80%
Vitamin K1 85%
Leucine 93%
Isoleucine 94%
Methionine 108%
Tryptophan 110%
Tyrosine 121%
Lysine 122%

optimal foods for you

The foods listed below will provide Matthew 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
turkey 28908.7 1.89 50%
lamb (lean) 3586.1 1.44 43%
pork chops 3241.1 1.74 54%
egg white 1563.2 0.52 74%
cottage cheese (low fat) 1363.0 0.81 63%
rib eye fillet 2302.9 1.99 45%
pork loin 2182.9 1.93 41%
chicken breast 1741.6 1.48 60%
lamb kidney 1186.3 1.12 52%
cottage cheese with fruit 970.7 0.97 52%
porterhouse steak (fat trimmed) 1373.7 1.45 50%
beef tripe 899.8 1.03 55%
chicken drumstick 1328.0 1.49 47%
leg ham 1468.8 1.65 56%
pork shoulder 1433.3 1.62 56%
ground pork 1646.9 1.85 54%
beef roast 1572.7 1.78 48%
beef kidney 1340.8 1.57 52%
lamb liver 1434.4 1.68 48%
lamb heart 1342.3 1.61 48%
beef heart 1492.3 1.79 52%
lamb shank 1602.2 1.96 48%
pork liver 1231.6 1.65 59%
chuck steak 1492.1 1.94 51%
kefir (low fat) 0.4 0.41 64%
lamb sweetbread 978.5 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3998.4 1.43 47%
salmon 3422.8 1.56 52%
halibut 2613.0 1.11 66%
rockfish 2514.3 1.09 66%
clam 2602.8 1.42 73%
lobster 1824.3 0.89 71%
crab 1581.7 0.83 71%
flounder 1561.3 0.86 57%
crayfish 1000.2 0.82 67%
whiting 1252.9 1.16 66%
mussel 940.9 0.86 63%
orange roughy 1118.4 1.05 70%
pollock 1102.1 1.11 69%
tuna 1751.8 1.84 52%
octopus 1434.4 1.64 71%
perch 666.4 0.96 62%
molluscs 349.8 0.69 77%
scallop 676.0 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 485.1 0.23 49%
turnip greens 523.6 0.29 44%
chinese cabbage 141.1 0.12 54%
amaranth leaves 176.7 0.21 86%
watercress 74.2 0.11 65%
mung beans 84.3 0.19 74%
zucchini 60.6 0.17 40%
rhubarb 77.0 0.21 55%
lettuce 25.3 0.15 50%
asparagus 88.4 0.22 50%
chard 51.4 0.19 51%
portabella mushrooms 132.0 0.29 55%
escarole 27.4 0.19 24%
endive 10.6 0.17 7%
mustard greens 89.0 0.27 36%
banana pepper 86.9 0.27 36%
pickles -49.3 0.12 40%
cucumber -49.3 0.12 40%
alfalfa 49.2 0.23 19%
kale 94.9 0.28 60%
summer squash 3.6 0.19 45%
cauliflower 51.5 0.25 50%
white mushroom 34.1 0.22 65%
okra 28.6 0.22 50%
beet greens 28.5 0.22 35%
chicory greens 24.2 0.23 23%
radishes -47.0 0.16 43%
radicchio 19.6 0.23 68%
seaweed (laver) 130.1 0.35 80%
artichokes 242.2 0.47 49%
coriander 5.2 0.23 30%
pinto beans 4.7 0.22 83%
arugula 15.4 0.25 45%
parsley 114.7 0.36 48%
celery -52.3 0.18 50%
snap beans -79.7 0.15 58%
spirulina 15.6 0.26 70%
cabbage -23.0 0.23 55%
coconut water -58.3 0.19 66%
turnips -45.3 0.21 51%
sauerkraut -75.8 0.19 39%
celeriac 132.5 0.42 72%
chives 6.0 0.30 48%
broccoli 50.1 0.35 50%
onions 15.2 0.32 65%
brussel sprouts 109.8 0.42 50%
eggplant -58.2 0.25 35%
collards -2.2 0.33 37%
red cabbage -63.4 0.29 55%
mulberries 51.5 0.43 74%
blackberries 47.0 0.43 27%
pumpkin -185.7 0.20 76%
limes -95.8 0.30 70%
chayote -150.9 0.24 41%
turnips -176.3 0.22 61%
gooseberries 23.4 0.44 52%

macronutrients

The macronutrient split of Matthew’s diet is shown in the chart below.

macro targets

While Matthew’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) 130 240
fat (g) 30 85
carbs (g) 0 140
energy (calories) 1850

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 Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is January 06 2019 while his least nutrient-dense day is January 11 2019.

best and worst days

Matthew’s food diary for the best and worst days are shown below for comparison. Matthew 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)
lunch salad tuna 440
Eggs, Cooked 136
Coffee, Prepared From Grounds 14
Simply Nature, Freeze Dried Fuji Apples 32
Aidell's, Chicken & Apple Sausage 180
Orange, Fresh 62
Beef steak, round tip, no visible fat eaten 363
Double Diamond Sales, Green Giant, Steamers Broccoli Cuts 89

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 7
Coffee, Prepared From Grounds 12
breakfast omelet 313
lunch salad can chicken 666

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