Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lawrence 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 and being paleo.

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 Lawrence’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Lawrence 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
16.2
Zinc : Copper
14.3
Potassium : Sodium
3.0
Calcium : Magnesium
1.6
Iron : Copper
10.8
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lawrence’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: low testosterone.

nutrient % DRI prioritize
Vitamin K1 12%
Sodium 19%
Omega-3 26%
Vitamin D 32%
Calcium 40%
Magnesium 51%
Potassium 60%
Manganese 61%
Folate 66%
Vitamin E 79%
Phosphorus 92%
Zinc 105%
Copper 110%
Vitamin B-6 279%
Vitamin C 176%

optimal foods for you

The foods listed below will provide Lawrence 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 719.8 1.92 55%
lamb liver 581.2 1.68 48%
beef liver 514.6 1.75 60%
lamb kidney 197.8 1.12 52%
pork liver 307.7 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1863.7 1.43 47%
mollusks conch 855.0 1.30 54%
salmon 808.8 1.56 52%
crab 596.5 0.83 71%
lobster 592.5 0.89 71%
mussel 396.7 0.86 63%
halibut 335.9 1.11 66%
crayfish 255.7 0.82 67%
rockfish 286.1 1.09 66%
oysters 254.0 1.02 59%
flounder 212.6 0.86 57%
trout 381.2 1.68 45%
octopus 278.5 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
edamame 801.2 1.21 41%
spinach 539.5 0.23 49%
turnip greens 418.1 0.29 44%
almond butter 1727.4 6.14 16%
amaranth leaves 332.0 0.21 86%
brussel sprouts 372.3 0.42 50%
snap beans 281.5 0.15 58%
collards 290.4 0.33 37%
kale 263.6 0.28 60%
artichokes 281.7 0.47 49%
red peppers 243.1 0.31 40%
sunflower seeds 1397.8 5.46 15%
chinese cabbage 180.8 0.12 54%
banana pepper 210.1 0.27 36%
broccoli 227.8 0.35 50%
parsley 223.7 0.36 48%
zucchini 172.8 0.17 40%
onions 195.8 0.32 65%
asparagus 175.6 0.22 50%
winter squash 208.0 0.40 69%
pumpkin 152.0 0.20 76%
summer squash 152.0 0.19 45%
escarole 146.8 0.19 24%
cauliflower 145.3 0.25 50%
butternut squash 191.1 0.45 75%
mung beans 131.0 0.19 74%
mustard greens 145.5 0.27 36%
celery 123.2 0.18 50%
okra 128.8 0.22 50%
jalapeno peppers 133.0 0.27 37%
kiwifruit 193.9 0.61 55%
sauerkraut 98.2 0.19 39%
blackberries 149.6 0.43 27%
portabella mushrooms 117.9 0.29 55%
soybeans (sprouted) 230.2 0.81 49%
cabbage 95.3 0.23 55%
radicchio 90.8 0.23 68%
chard 76.8 0.19 51%
watercress 55.2 0.11 65%
chayote 77.7 0.24 41%
beet greens 73.4 0.22 35%
strawberries 91.8 0.32 49%
radishes 53.6 0.16 43%
chicory greens 66.9 0.23 23%
peas 107.4 0.42 65%
seaweed (laver) 89.0 0.35 80%
lettuce 40.6 0.15 50%
pickles 30.8 0.12 40%
cucumber 30.8 0.12 40%
alfalfa 51.1 0.23 19%
red cabbage 61.5 0.29 55%
endive 32.7 0.17 7%
coconut water 34.9 0.19 66%
lemongrass 212.8 0.99 93%
rhubarb 31.4 0.21 55%
turnips 29.9 0.21 51%
eggplant 36.8 0.25 35%
shiitake mushroom 68.2 0.39 58%
white mushroom 29.7 0.22 65%
beets 66.9 0.43 70%
leeks 108.8 0.61 83%
boysenberries 76.6 0.50 54%
arugula 20.6 0.25 45%
turnips 13.7 0.22 61%
celeriac 55.8 0.42 72%
coriander 10.5 0.23 30%
carambola 25.7 0.31 56%
mulberries 49.2 0.43 74%
pinto beans 4.4 0.22 83%
spirulina 4.1 0.26 70%
cantaloupe 19.5 0.34 70%
grapefruit 10.2 0.30 83%
raspberries 61.3 0.52 30%
chives 8.5 0.30 48%
seaweed (wakame) 42.7 0.45 79%
carrots 23.2 0.41 64%
seaweed (kelp) 27.2 0.43 77%
limes -4.3 0.30 70%
pineapple 15.6 0.50 76%
mango 38.7 0.60 63%
grapefruit -25.3 0.33 85%

macronutrients

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

macro targets

While Lawrence’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) 115 215
fat (g) 25 80
carbs (g) 0 120
energy (calories) 1650

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 Lawrence’s food log based on the harder to find 50% of the essential nutrients. Lawrence’s most nutrient dense day is February 19 2019 while his least nutrient-dense day is February 18 2019.

best and worst days

Lawrence’s food diary for the best and worst days are shown below for comparison. Lawrence 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