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
8.5
Zinc : Copper
19.4
Potassium : Sodium
3.2
Calcium : Magnesium
1.1
Iron : Copper
17.1
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 D 6%
Sodium 25%
Omega-3 28%
Folate 40%
Thiamin (B1) 40%
Calcium 44%
Manganese 61%
Vitamin K1 67%
Riboflavin (B2) 71%
Panto Acid (B5) 72%
Magnesium 79%
Potassium 85%
Copper 97%
Vitamin B-6 123%
Vitamin C 185%
Vitamin E 167%
Zinc 126%

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
lamb liver 1386.6 1.68 48%
veal liver 1276.0 1.92 55%
beef liver 1056.1 1.75 60%
lamb kidney 699.2 1.12 52%
pork liver 806.2 1.65 59%
beef kidney 677.3 1.57 52%
turkey liver 624.5 1.89 47%
chicken liver 493.1 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2242.1 1.43 47%
mollusks conch 784.1 1.30 54%
salmon 854.1 1.56 52%
lobster 623.5 0.89 71%
crab 599.6 0.83 71%
mussel 467.1 0.86 63%
crayfish 245.7 0.82 67%
oysters 242.3 1.02 59%
halibut 247.9 1.11 66%
rockfish 238.0 1.09 66%
trout 400.4 1.68 45%
flounder 139.7 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 673.9 0.23 49%
edamame 820.1 1.21 41%
turnip greens 436.9 0.29 44%
brussel sprouts 439.9 0.42 50%
amaranth leaves 358.8 0.21 86%
snap beans 331.1 0.15 58%
collards 320.3 0.33 37%
portabella mushrooms 293.5 0.29 55%
kale 276.9 0.28 60%
red peppers 276.6 0.31 40%
chinese cabbage 213.3 0.12 54%
asparagus 246.2 0.22 50%
banana pepper 248.1 0.27 36%
zucchini 215.0 0.17 40%
broccoli 268.5 0.35 50%
artichokes 305.0 0.47 49%
escarole 208.2 0.19 24%
pumpkin 202.1 0.20 76%
parsley 250.2 0.36 48%
mung beans 181.8 0.19 74%
cauliflower 198.4 0.25 50%
summer squash 177.9 0.19 45%
winter squash 236.6 0.40 69%
onions 205.9 0.32 65%
celery 158.1 0.18 50%
okra 173.7 0.22 50%
mustard greens 168.1 0.27 36%
shiitake mushroom 206.5 0.39 58%
butternut squash 226.3 0.45 75%
jalapeno peppers 162.8 0.27 37%
watercress 80.7 0.11 65%
peas 179.1 0.42 65%
pickles 78.3 0.12 40%
cucumber 78.3 0.12 40%
cabbage 110.6 0.23 55%
soybeans (sprouted) 296.2 0.81 49%
sauerkraut 97.0 0.19 39%
beet greens 99.8 0.22 35%
chayote 104.5 0.24 41%
chard 86.6 0.19 51%
radicchio 92.8 0.23 68%
seaweed (laver) 128.8 0.35 80%
chicory greens 85.5 0.23 23%
radishes 59.7 0.16 43%
lettuce 54.7 0.15 50%
white mushroom 76.8 0.22 65%
alfalfa 76.8 0.23 19%
blackberries 131.4 0.43 27%
endive 47.0 0.17 7%
coconut water 46.9 0.19 66%
red cabbage 77.2 0.29 55%
strawberries 74.5 0.32 49%
turnips 39.8 0.21 51%
eggplant 47.9 0.25 35%
rhubarb 28.5 0.21 55%
arugula 24.5 0.25 45%
turnips 15.9 0.22 61%
coriander 13.3 0.23 30%
celeriac 72.1 0.42 72%
pinto beans 6.3 0.22 83%
grapefruit 26.4 0.30 83%
kiwifruit 127.9 0.61 55%
carambola 26.6 0.31 56%
spirulina 9.1 0.26 70%
beets 55.6 0.43 70%
chives 9.9 0.30 48%
mulberries 47.3 0.43 74%
boysenberries 68.0 0.50 54%
carrots 38.9 0.41 64%
seaweed (wakame) 50.5 0.45 79%
cantaloupe 7.8 0.34 70%
limes -5.6 0.30 70%
seaweed (kelp) 32.1 0.43 77%
leeks 87.3 0.61 83%
raspberries 47.1 0.52 30%
grapefruit -19.4 0.33 85%
lemongrass 177.1 0.99 93%
pineapple 16.4 0.50 76%
watermelon -51.5 0.30 60%
apricots -10.7 0.48 71%

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 September 16 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