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).

Suggested animal based foods

food name nutrient density energy density insulin load
egg white 13.2 0.52 74%
chicken breast 13.6 1.48 60%
cream cheese (low fat) 12.6 1.05 76%
lamb kidney 12.3 1.12 52%
veal 12.5 1.51 65%
porterhouse steak (fat trimmed) 11.4 1.45 50%
beef tripe 10.8 1.03 55%
leg ham 10.8 1.65 56%
pork shoulder 10.7 1.62 56%
ground pork 10.3 1.85 54%
beef kidney 9.9 1.57 52%
beef roast 10.1 1.78 48%
pork chops 9.9 1.74 54%
lamb liver 9.8 1.68 48%
lamb heart 9.6 1.61 48%
lean pastrami 8.5 0.95 72%
beef heart 9.6 1.79 52%
cottage cheese (low fat) 7.8 0.81 62%
lamb shank 9.4 1.96 48%
pork liver 8.9 1.65 59%
chicken drumstick 8.2 1.49 47%
chuck steak 8.8 1.94 51%
ground beef (lean) 8.1 1.44 60%
bison 8.4 1.71 53%
lamb sweetbread 7.8 1.44 43%
beef liver 8.2 1.75 60%
lamb lungs 7.1 0.95 58%
rib eye fillet 8.4 1.99 45%
sirloin steak (lean) 8.0 1.77 57%
cheddar 7.9 1.73 48%
chicken liver 7.0 1.72 50%
veal liver 7.2 1.92 55%
top round steak 7.3 2.09 56%
veal loin 6.5 1.75 48%
roast beef 6.8 2.19 38%
lamb (lean) 5.5 1.44 43%
turkey 5.0 1.12 63%
cottage cheese with fruit 4.5 0.97 52%
pork (lean) 5.9 2.09 44%
roast pork 5.8 1.99 41%
pork loin 5.2 1.93 41%

Suggested seafood based foods

food name nutrient density energy density insulin load
pollock 17.6 1.11 69%
rockfish 16.1 1.09 66%
whiting 16.0 1.16 66%
haddock 15.9 1.16 71%
crab 15.3 0.83 71%
lobster 15.3 0.89 71%
crayfish 15.2 0.82 67%
halibut 15.5 1.11 66%
flounder 14.8 0.86 57%
white fish 15.0 1.08 70%
perch 14.6 0.96 62%
shrimp 14.2 1.19 69%
cod 15.9 2.9 71%
salmon 13.9 1.56 52%
orange roughy 13.1 1.05 70%
clam 12.0 1.42 73%
fish roe 11.3 1.43 47%
tuna 11.5 1.84 52%
octopus 10.9 1.64 71%
sturgeon 10.1 1.35 49%
trout 9.6 1.68 45%
anchovy 9.2 2.1 44%
mussel 7.5 0.86 63%
welk 9.4 2.75 82%
scallop 6.9 1.11 77%
molluscs 6.1 0.69 77%
sardine 6.8 2.08 38%
oysters 4.4 1.02 59%
herring 5.6 2.17 36%

Suggested plant based foods

food name nutrient density energy density insulin load
watercress 17.3 0.11 65%
spirulina 14.0 0.26 70%
spinach 13.0 0.23 49%
turnip greens 12.5 0.29 44%
seaweed (laver) 11.7 0.35 80%
chinese cabbage 8.5 0.12 54%
chard 7.9 0.19 51%
arugula 7.6 0.25 45%
mustard greens 7.6 0.27 36%
chives 7.4 0.3 48%
amaranth leaves 7.1 0.21 86%
coriander 6.9 0.23 30%
parsley 6.7 0.36 48%
alfalfa 6.0 0.23 19%
chicory greens 6.0 0.23 23%
beet greens 5.8 0.22 35%
lettuce 5.4 0.15 50%
rhubarb 4.9 0.21 55%
endive 4.3 0.17 7%
asparagus 4.3 0.22 50%
tofu 4.9 0.83 34%
white mushroom 3.5 0.22 65%
kale 3.5 0.28 60%
mung beans 3.2 0.19 74%
portabella mushrooms 3.2 0.29 55%
artichokes 3.5 0.47 49%
okra 3.0 0.22 50%
zucchini 2.9 0.17 40%

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 70
carbs (g) 0 135
energy (calories) 1700

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