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
turkey 29922.7 1.89 50%
lamb (lean) 3671.9 1.44 43%
pork chops 3288.7 1.74 54%
egg white 1580.4 0.52 74%
cottage cheese (low fat) 1390.0 0.81 63%
rib eye fillet 2341.2 1.99 45%
pork loin 2242.8 1.93 41%
chicken breast 1741.6 1.48 60%
lamb kidney 1186.3 1.12 52%
cottage cheese 1002.0 0.97 52%
porterhouse steak (fat trimmed) 1390.6 1.45 50%
chicken drumstick 1349.4 1.49 47%
leg ham 1488.4 1.65 56%
beef tripe 899.8 1.03 55%
ground pork 1670.0 1.85 54%
pork shoulder 1452.6 1.62 56%
beef roast 1594.4 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%
chuck steak 1515.7 1.94 51%
pork liver 1231.6 1.65 59%
chicken 1732.1 2.19 36%
ground beef (lean) 985.9 1.44 60%
lamb sweetbread 978.5 1.44 43%
kefir (low fat) 0.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4049.1 1.43 47%
salmon 3458.4 1.56 52%
halibut 2637.5 1.11 66%
rockfish 2537.0 1.09 66%
clam 2634.3 1.42 73%
lobster 1842.1 0.89 71%
crab 1597.0 0.83 71%
flounder 1576.6 0.86 57%
crayfish 1009.9 0.82 67%
whiting 1264.5 1.16 66%
mussel 959.0 0.86 63%
orange roughy 1130.3 1.05 70%
pollock 1111.3 1.11 69%
tuna 1751.8 1.84 52%
octopus 1453.8 1.64 71%
perch 673.0 0.96 62%
molluscs 358.0 0.69 77%
scallop 689.9 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 397.2 0.23 49%
turnip greens 424.2 0.29 44%
chinese cabbage 116.7 0.12 54%
amaranth leaves 176.7 0.21 86%
watercress 64.5 0.11 65%
zucchini 61.4 0.17 40%
mung beans 73.8 0.19 74%
rhubarb 65.3 0.21 55%
lettuce 14.1 0.15 50%
portabella mushrooms 137.7 0.29 55%
chard 36.5 0.19 51%
asparagus 69.3 0.22 50%
banana pepper 86.6 0.27 36%
endive 3.6 0.17 7%
alfalfa 45.2 0.23 19%
pickles -58.8 0.12 40%
cucumber -58.8 0.12 40%
summer squash 5.5 0.19 45%
white mushroom 35.5 0.22 65%
cauliflower 47.9 0.25 50%
mustard greens 58.2 0.27 36%
escarole -11.3 0.19 24%
radishes -45.2 0.16 43%
okra 16.6 0.22 50%
seaweed (laver) 131.3 0.35 80%
beet greens 13.4 0.22 35%
chicory greens 12.4 0.23 23%
artichokes 242.6 0.47 49%
pinto beans 4.7 0.22 83%
coriander 3.4 0.23 30%
radicchio 0.4 0.23 68%
arugula 10.5 0.25 45%
spirulina 15.7 0.26 70%
coconut water -53.0 0.19 66%
celery -73.3 0.18 50%
turnips -40.9 0.21 51%
kale 17.6 0.28 60%
parsley 69.5 0.36 48%
sauerkraut -79.5 0.19 39%
cabbage -58.3 0.23 55%
chives 4.0 0.30 48%
snap beans -131.8 0.15 58%
celeriac 113.5 0.42 72%
eggplant -56.7 0.25 35%
broccoli 4.4 0.35 50%
mulberries 55.7 0.43 74%
onions -51.2 0.32 65%
blackberries 43.8 0.43 27%
red cabbage -76.4 0.29 55%
pumpkin -179.1 0.20 76%
limes -92.0 0.30 70%
chayote -148.8 0.24 41%
turnips -171.8 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 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

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