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
16.0
Potassium : Sodium
1.4
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 37%
Phosphorus 56%
Calcium 61%
Vitamin D 65%
Potassium 68%
Sodium 68%
Selenium 99%
Magnesium 107%
Manganese 107%
Valine 113%
Leucine 116%
Vitamin E 117%
Copper 124%
Cystine 185%
Folate 145%
Vitamin A 313%
Zinc 224%

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
lamb (lean) 1765.3 1.44 43%
pork liver 1770.0 1.65 59%
beef liver 1768.9 1.75 60%
veal liver 1870.5 1.92 55%
pork chops 1473.1 1.74 54%
lamb liver 1351.3 1.68 48%
lamb kidney 950.2 1.12 52%
turkey 1365.8 1.89 50%
chicken liver 954.7 1.72 50%
whole egg 750.0 1.43 30%
chicken breast 730.1 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3498.1 1.43 47%
halibut 1534.6 1.11 66%
crab 1332.9 0.83 71%
lobster 1347.8 0.89 71%
rockfish 1286.6 1.09 66%
salmon 1567.1 1.56 52%
clam 1449.9 1.42 73%
mussel 992.2 0.86 63%
flounder 816.1 0.86 57%
crayfish 776.6 0.82 67%
mollusks conch 1078.1 1.30 54%
octopus 1302.8 1.64 71%
orange roughy 583.6 1.05 70%
welk 1714.1 2.75 82%
pollock 544.6 1.11 69%
whiting 577.1 1.16 66%
molluscs 198.5 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 787.9 0.23 49%
turnip greens 685.4 0.29 44%
amaranth leaves 526.7 0.21 86%
snap beans 286.6 0.15 58%
chinese cabbage 252.8 0.12 54%
portabella mushrooms 374.2 0.29 55%
wheat bran 1666.6 2.16 38%
asparagus 303.6 0.22 50%
oat bran 1838.9 2.46 65%
pumpkin 220.1 0.20 76%
artichokes 406.8 0.47 49%
kale 265.2 0.28 60%
escarole 169.2 0.19 24%
mung beans 143.2 0.19 74%
watercress 74.1 0.11 65%
parsley 245.8 0.36 48%
collards 227.7 0.33 37%
zucchini 115.4 0.17 40%
mustard greens 170.3 0.27 36%
celery 94.5 0.18 50%
jalapeno peppers 154.1 0.27 37%
banana pepper 153.5 0.27 36%
chard 103.1 0.19 51%
onions 186.4 0.32 65%
summer squash 96.7 0.19 45%
sauerkraut 85.6 0.19 39%
lettuce 58.0 0.15 50%
seaweed (laver) 192.5 0.35 80%
broccoli 188.4 0.35 50%
cauliflower 113.9 0.25 50%
okra 94.7 0.22 50%
white mushroom 89.5 0.22 65%
radishes 39.5 0.16 43%
beet greens 88.7 0.22 35%
pickles 7.1 0.12 40%
cucumber 7.1 0.12 40%
radicchio 81.1 0.23 68%
alfalfa 78.7 0.23 19%
endive 41.2 0.17 7%
chicory greens 73.5 0.23 23%
coconut water 47.0 0.19 66%
rhubarb 57.2 0.21 55%
turnips 46.4 0.21 51%
red peppers 120.2 0.31 40%
winter squash 166.3 0.40 69%
shiitake mushroom 134.1 0.39 58%
carrots 141.6 0.41 64%
chayote 30.2 0.24 41%
arugula 29.7 0.25 45%
coriander 13.1 0.23 30%
peas 147.1 0.42 65%
brussel sprouts 146.2 0.42 50%
cabbage 10.1 0.23 55%
pinto beans 6.0 0.22 83%
butternut squash 164.0 0.45 75%
eggplant 9.2 0.25 35%
blackberries 130.7 0.43 27%
spirulina 12.4 0.26 70%
celeriac 121.7 0.42 72%
red cabbage 18.9 0.29 55%
mulberries 105.2 0.43 74%
chives 10.7 0.30 48%
limes -18.3 0.30 70%
soybeans (sprouted) 330.2 0.81 49%
turnips -82.8 0.22 61%
lemongrass 446.1 0.99 93%
seaweed (kelp) 33.4 0.43 77%
beets 21.4 0.43 70%
boysenberries 64.8 0.50 54%
seaweed (wakame) 36.1 0.45 79%
carambola -73.4 0.31 56%
cantaloupe -66.1 0.34 70%

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 60
Mary 21% 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) 60 160
fat (g) 15 65
carbs (g) 0 90
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 01 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)
Rositas pork tamales 100
Wolf Brand Chili, chili, beef, canned, without beans 27
Kerrygold, Dubliner Irish Cheese 33
Mary's supplement 2018 start 25
Coffee, Prepared From Grounds 7
Raisins, Uncooked 85
Wasa Crispbread, Light Rye 31
Trader Joe's, Peanut Butter, Crunchy Salted 85
Vegetable Soup, Plain, Homemade 121
Trader Joe's, Goat Milk Brie 182
Gelatin, Powder, Plain 47
Cocoa Powder, Unsweetened 12
Wasa Crispbread, Light Rye 63

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