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%
Magnesium 51%
Phosphorus 57%
Sodium 66%
Potassium 70%
Calcium 74%
Valine 80%
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
lamb kidney 15.7 1.12 52%
egg white 14.0 0.52 74%
beef tripe 13.8 1.03 55%
lamb liver 14.6 1.68 48%
cream cheese (low fat) 13.8 1.05 76%
beef kidney 14.3 1.57 52%
chicken breast 14.1 1.48 60%
lamb heart 14.2 1.61 48%
lean pastrami 13.3 0.95 73%
veal 13.9 1.51 65%
leg ham 13.9 1.65 56%
beef heart 14.0 1.79 52%
pork shoulder 13.7 1.62 56%
porterhouse steak (fat trimmed) 13.4 1.45 50%
beef roast 13.7 1.78 48%
pork chops 13.6 1.74 54%
chicken drumstick 13.2 1.49 47%
ground pork 13.7 1.85 54%
lamb shank 13.8 1.96 48%
lamb sweetbread 12.7 1.44 43%
cottage cheese (low fat) 11.7 0.81 63%
chuck steak 13.2 1.94 51%
rib eye fillet 13.3 1.99 45%
beef liver 12.9 1.75 60%
pork liver 12.7 1.65 59%
bison 12.6 1.71 53%
ground beef (lean) 12.2 1.44 60%
lamb lungs 11.4 0.95 58%
sirloin steak (lean) 12.4 1.77 57%
chicken liver 12.2 1.72 50%
veal liver 12.3 1.92 55%
veal loin 11.7 1.75 48%
top round steak 12.1 2.09 56%
cheddar 11.5 1.73 48%
roast beef 12.0 2.19 38%
lamb (lean) 10.6 1.44 43%
turkey 10.0 1.12 63%
pork (lean) 11.2 2.09 44%
roast pork 10.9 1.99 41%
cottage cheese 9.2 0.97 52%
pork loin 10.3 1.93 41%
pork ribs 10.2 2.16 39%
turkey 9.0 1.89 50%
elk 8.9 1.93 44%
turkey heart 8.5 1.74 47%
turkey gizzard 8.1 1.55 57%
turkey liver 8.5 1.89 47%
lamb chop 9.1 2.34 42%

Seafood based foods

food name nutrient density energy density insulin load
pollock 17.9 1.11 69%
rockfish 16.7 1.09 66%
lobster 16.4 0.89 71%
flounder 16.2 0.86 57%
crab 16.1 0.83 71%
whiting 16.5 1.16 66%
crayfish 16.0 0.82 67%
haddock 16.3 1.16 71%
halibut 16.0 1.11 66%
perch 15.8 0.96 62%
salmon 16.2 1.56 52%
white fish 15.4 1.08 70%
shrimp 15.4 1.19 69%
tuna 16.2 1.84 52%
sturgeon 15.4 1.35 49%
octopus 15.6 1.64 71%
clam 15.2 1.42 73%
fish roe 15.1 1.43 47%
trout 14.8 1.68 45%
cod 16.2 2.90 71%
orange roughy 13.7 1.05 70%
mussel 12.4 0.86 63%
anchovy 13.9 2.10 44%
scallop 12.1 1.11 77%
molluscs 11.2 0.69 77%
welk 13.6 2.75 82%
sardine 10.9 2.08 38%
herring 10.3 2.17 36%
oysters 8.5 1.02 59%
caviar 9.4 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
watercress 16.0 0.11 65%
spirulina 15.7 0.26 70%
seaweed (laver) 14.2 0.35 80%
spinach 13.6 0.23 49%
turnip greens 13.1 0.29 44%
chinese cabbage 9.6 0.12 54%
amaranth leaves 9.1 0.21 86%
chard 8.2 0.19 51%
chives 8.1 0.30 48%
alfalfa 7.9 0.23 19%
tofu 8.1 0.83 34%
asparagus 7.2 0.22 50%
white mushroom 7.2 0.22 65%
mung beans 6.9 0.19 74%
portabella mushrooms 6.9 0.29 55%
parsley 6.8 0.36 48%
lettuce 6.4 0.15 50%
zucchini 6.3 0.17 40%
soybeans (sprouted) 6.9 0.81 49%
cauliflower 5.5 0.25 50%

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) 30 130
carbs (g) 0 135
energy (calories) 1800

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 11 2019 while his least nutrient-dense day is January 07 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)
Coffee, Prepared From Grounds 7
Coffee, Prepared From Grounds 12
breakfast omelet 313
lunch salad can chicken 666

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 7
breakfast omelet 313
Old Wisconsin, Turkey Sausage Bites 320
lunch salad tuna 440
Birds Eye, Steamfresh Broccoli Cuts 100
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried 366

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes