Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mattias get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance 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 Mattias’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Mattias 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
2.7
Zinc : Copper
12.6
Potassium : Sodium
1.9
Calcium : Magnesium
3.0
Iron : Copper
10.0
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mattias’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 67%
Magnesium 118%
Manganese 133%
Potassium 135%
Thiamin (B1) 139%
Folate 144%
Vitamin E 151%
Vitamin D 170%
Calcium 177%
Zinc 193%

optimal foods for you

The foods listed below will provide Mattias with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 -1.5 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.5 1.30 54%
fish roe 3.8 1.43 47%
cod 2.1 2.90 71%
caviar 2.0 2.64 33%
mackerel 1.5 3.05 14%
trout 2.3 1.68 45%
mussel 3.1 0.86 63%
welk 0.8 2.75 82%
halibut 2.3 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 10.5 0.23 49%
coriander 9.0 0.23 30%
endive 9.1 0.17 7%
chicory greens 9.0 0.23 23%
yeast extract spread 7.3 1.85 59%
watercress 8.9 0.11 65%
asparagus 8.6 0.22 50%
hazelnuts 1.8 6.29 10%
amaranth leaves 7.8 0.21 86%
lettuce 7.8 0.15 50%
beet greens 7.7 0.22 35%
almond butter 1.8 6.14 16%
almonds 1.8 6.07 15%
escarole 7.6 0.19 24%
parsley 7.2 0.36 48%
arugula 7.3 0.25 45%
chard 7.3 0.19 51%
turnip greens 7.1 0.29 44%
pine nuts 0.6 6.73 11%
broccoli 6.8 0.35 50%
pili nuts -0.0 7.19 7%
radicchio 6.8 0.23 68%
sunflower seeds 1.7 5.46 15%
seaweed (laver) 6.7 0.35 80%
chives 6.7 0.30 48%
okra 6.7 0.22 50%
pumpkin seeds 1.4 5.59 19%
chinese cabbage 6.7 0.12 54%
brazil nuts 0.3 6.59 9%
seaweed (wakame) 6.3 0.45 79%
mustard greens 6.4 0.27 36%
flax seed 1.1 5.34 12%
sesame butter 0.4 5.86 21%
sesame seeds -0.1 6.31 10%
butternuts 0.0 6.12 17%
macadamia nuts -1.1 7.18 6%
celery 5.7 0.18 50%
zucchini 5.7 0.17 40%
banana pepper 5.5 0.27 36%
peanuts -0.1 5.99 18%
butternut squash 5.3 0.45 75%
onions 5.4 0.32 65%
pecans -1.1 6.91 6%
lemongrass 4.7 0.99 93%
kale 5.3 0.28 60%
summer squash 5.2 0.19 45%
walnuts -0.7 6.19 13%
seaweed (kelp) 4.9 0.43 77%
cashews -0.4 5.80 26%
cauliflower 5.0 0.25 50%
winter squash 4.8 0.40 69%
red peppers 4.8 0.31 40%
spirulina 4.8 0.26 70%
artichokes 4.5 0.47 49%
pumpkin 4.8 0.20 76%
brussel sprouts 4.5 0.42 50%
pistachio nuts -0.8 5.69 22%
snap beans 4.6 0.15 58%
edamame 3.5 1.21 41%
cabbage 4.4 0.23 55%
sauerkraut 4.2 0.19 39%
beets 4.0 0.43 70%
eggplant 4.1 0.25 35%
jalapeno peppers 3.9 0.27 37%
collards 3.7 0.33 37%
alfalfa 3.8 0.23 19%
mung beans 3.7 0.19 74%
pinto beans 3.7 0.22 83%
red cabbage 3.6 0.29 55%
radishes 3.7 0.16 43%
rhubarb 3.6 0.21 55%
portabella mushrooms 3.5 0.29 55%
shallots 0.4 3.48 80%
pickles 3.6 0.12 40%
cucumber 3.6 0.12 40%
coconut water 3.6 0.19 66%
soybeans (sprouted) 2.9 0.81 49%
white mushroom 3.5 0.22 65%
shiitake mushroom 3.3 0.39 58%
blackberries 3.2 0.43 27%
peas 3.1 0.42 65%

macronutrients

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

macro targets

While Mattias’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) 110 230
fat (g) 25 165
carbs (g) 0 115
energy (calories) 2250

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 Mattias’s food log based on the harder to find 50% of the essential nutrients. Mattias’s most nutrient dense day is February 12 2019 while his least nutrient-dense day is February 15 2019.

best and worst days

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes