Nutrition Fingerprint

recommended approach

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

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
2.0
Zinc : Copper
16.4
Potassium : Sodium
1.6
Calcium : Magnesium
2.4
Iron : Copper
6.0
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mary’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: autism.

nutrient % DRI prioritize
Iron 36%
Sodium 42%
Phosphorus 55%
Manganese 64%
Vitamin D 67%
Potassium 72%
Calcium 96%
Selenium 101%
Magnesium 107%
Valine 114%
Leucine 116%
Isoleucine 131%
Methionine 134%
Cystine 190%
Folate 185%
Vitamin A 275%
Zinc 278%

optimal foods for you

The foods listed below will provide Mary with the nutrients that she is currently not getting in large amounts while also aligning with her 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
chicken liver 18.5 1.72 50%
pork liver 17.3 1.65 59%
beef liver 16.8 1.75 60%
lamb kidney 15.5 1.12 52%
veal liver 16.1 1.92 55%
lamb liver 14.1 1.68 48%
lamb lungs 12.3 0.95 58%
lean pastrami 12.1 0.95 73%
beef tripe 11.5 1.03 55%
ground beef (lean) 11.8 1.44 60%
turkey liver 12.4 1.89 47%
bison 12.1 1.71 53%
chicken breast 11.4 1.48 60%
sirloin steak (lean) 11.6 1.77 57%
pork chops 11.6 1.74 54%
veal 11.3 1.51 65%
beef roast 11.6 1.78 48%
beef kidney 11.3 1.57 52%
lamb sweetbread 10.7 1.44 43%
lamb heart 10.9 1.61 48%
pork shoulder 10.7 1.62 56%
ground pork 10.9 1.85 54%
porterhouse steak (fat trimmed) 10.3 1.45 50%
leg ham 10.5 1.65 56%
chuck steak 10.8 1.94 51%
rib eye fillet 10.6 1.99 45%
top round steak 10.3 2.09 56%
chicken drumstick 9.5 1.49 47%
turkey 8.6 1.12 63%
lamb shank 9.6 1.96 48%
lamb (lean) 8.7 1.44 43%
turkey heart 8.9 1.74 47%
beef heart 8.8 1.79 52%
veal loin 8.3 1.75 48%
turkey gizzard 7.5 1.55 57%

Seafood based foods

food name nutrient density energy density insulin load
crab 15.3 0.83 71%
crayfish 15.2 0.82 67%
flounder 15.0 0.86 57%
halibut 15.0 1.11 66%
rockfish 14.8 1.09 66%
mussel 14.5 0.86 63%
pollock 14.7 1.11 69%
lobster 14.2 0.89 71%
octopus 14.9 1.64 71%
perch 13.8 0.96 62%
haddock 13.8 1.16 71%
whiting 13.7 1.16 66%
fish roe 13.9 1.43 47%
cod 15.3 2.90 71%
clam 13.2 1.42 73%
shrimp 12.7 1.19 69%
salmon 12.9 1.56 52%
white fish 12.2 1.08 70%
sturgeon 12.1 1.35 49%
orange roughy 11.0 1.05 70%
scallop 10.8 1.11 77%
molluscs 10.1 0.69 77%
oysters 10.4 1.02 59%
tuna 11.2 1.84 52%
trout 10.9 1.68 45%
welk 12.2 2.75 82%
anchovy 10.8 2.10 44%
sardine 9.4 2.08 38%
caviar 9.4 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
spinach 20.7 0.23 49%
seaweed (laver) 19.3 0.35 80%
amaranth leaves 18.7 0.21 86%
chinese cabbage 16.2 0.12 54%
watercress 16.1 0.11 65%
turnip greens 15.9 0.29 44%
asparagus 14.2 0.22 50%
chard 14.1 0.19 51%
lettuce 13.7 0.15 50%
spirulina 13.5 0.26 70%
endive 13.1 0.17 7%
chives 13.1 0.30 48%
coriander 11.9 0.23 30%
alfalfa 11.8 0.23 19%
parsley 11.8 0.36 48%
chicory greens 11.0 0.23 23%
white mushroom 10.8 0.22 65%
arugula 10.8 0.25 45%
portabella mushrooms 10.6 0.29 55%
wheat bran 12.8 2.16 38%
beet greens 10.1 0.22 35%
escarole 9.9 0.19 24%
mustard greens 8.7 0.27 36%
mung beans 7.7 0.19 74%
seaweed (wakame) 7.8 0.45 79%
broccoli 7.4 0.35 50%
kale 7.3 0.28 60%
zucchini 7.0 0.17 40%
okra 6.6 0.22 50%
seaweed (kelp) 6.8 0.43 77%
cauliflower 6.4 0.25 50%
radicchio 6.2 0.23 68%
shiitake mushroom 6.3 0.39 58%
snap beans 5.7 0.15 58%
lemongrass 6.8 0.99 93%

macronutrients

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

protein

Mary’s protein intake is 1.2g/kg LBM or 50g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Mary’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 17
RDI/sedentary ~11% 0.8 34
typical ~16% 1.2 50
minimum nutrient optimiser ~24% 1.8 75
Mary 22% 1.20 50

macro targets

While Mary’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) 75 160
fat (g) 15 85
carbs (g) 0 80
energy (calories) 1200

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 Mary’s food log based on the harder to find 50% of the essential nutrients. Mary’s most nutrient dense day is February 05 2019 while her least nutrient-dense day is February 03 2019.

best and worst days

Mary’s food diary for the best and worst days are shown below for comparison. Mary 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)
Beemster, Smoked Premium Dutch Cheese 109
Wasa Crispbread, Light Rye 63
Coffee, Prepared From Grounds 7
Mary's supplement 2018 start 25
Cantaloupe, Fresh 166
White Rice, Steamed 147
Eggs, Cooked 43
Spinach, Cooked from Fresh 16
Chicken Breast, Skin Removed Before Cooking 147
Dill Weed, Dried 1

Worst Day

food name energy (kcal)
Trader Joe's, Goat Milk Brie 91
Wasa Crispbread, Light Rye 63
Coffee, Prepared From Grounds 7
Mary's supplement 2018 start 25
Crab Cake or Patty 391
Restaurant, family style, coleslaw 135
Quinoa, Cooked 68
Rositas Chicken Tamales 150
Wolf Brand Chili, chili, beef, canned, without beans 23
Amy's Gluten Free Shortbread Cookies, Chocolate Chip 88

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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