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%
Sodium 45%
Phosphorus 56%
Manganese 64%
Vitamin D 65%
Potassium 68%
Calcium 94%
Selenium 99%
Magnesium 107%
Valine 113%
Leucine 116%
Isoleucine 129%
Methionine 130%
Cystine 185%
Folate 182%
Vitamin A 240%
Zinc 276%

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
turkey 13030.0 1.89 50%
lamb (lean) 3145.9 1.44 43%
pork chops 2553.7 1.74 54%
pork liver 2032.7 1.65 59%
beef liver 1828.8 1.75 60%
lamb kidney 1233.4 1.12 52%
veal liver 1898.5 1.92 55%
rib eye fillet 1793.0 1.99 45%
lamb liver 1459.1 1.68 48%
chicken breast 1267.3 1.48 60%
beef tripe 713.3 1.03 55%
pork loin 1481.5 1.93 41%
whole egg 1025.7 1.43 30%
ground beef (lean) 1007.7 1.44 60%
beef kidney 1114.6 1.57 52%
bison 1206.4 1.71 53%
beef roast 1265.4 1.78 48%
porterhouse steak (fat trimmed) 952.8 1.45 50%
sirloin steak (lean) 1221.1 1.77 57%
lean pastrami 474.2 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3721.8 1.43 47%
halibut 2240.8 1.11 66%
salmon 2459.9 1.56 52%
rockfish 1958.7 1.09 66%
clam 2143.0 1.42 73%
lobster 1536.6 0.89 71%
crab 1444.9 0.83 71%
flounder 1220.1 0.86 57%
mussel 1172.4 0.86 63%
crayfish 891.9 0.82 67%
octopus 1545.3 1.64 71%
orange roughy 879.9 1.05 70%
whiting 919.1 1.16 66%
pollock 820.7 1.11 69%
molluscs 337.9 0.69 77%
perch 491.5 0.96 62%
scallop 599.8 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 688.7 0.23 49%
turnip greens 596.0 0.29 44%
amaranth leaves 478.6 0.21 86%
chinese cabbage 262.3 0.12 54%
asparagus 223.1 0.22 50%
snap beans 155.4 0.15 58%
portabella mushrooms 284.2 0.29 55%
watercress 65.4 0.11 65%
escarole 122.7 0.19 24%
mung beans 117.8 0.19 74%
zucchini 83.7 0.17 40%
artichokes 355.6 0.47 49%
lettuce 55.3 0.15 50%
chard 80.1 0.19 51%
kale 151.1 0.28 60%
mustard greens 122.5 0.27 36%
parsley 198.5 0.36 48%
endive 32.1 0.17 7%
alfalfa 77.8 0.23 19%
seaweed (laver) 190.4 0.35 80%
radishes 11.2 0.16 43%
celery 25.6 0.18 50%
banana pepper 105.6 0.27 36%
cauliflower 88.8 0.25 50%
pickles -25.2 0.12 40%
cucumber -25.2 0.12 40%
summer squash 39.4 0.19 45%
white mushroom 69.7 0.22 65%
rhubarb 50.8 0.21 55%
okra 62.1 0.22 50%
sauerkraut 22.9 0.19 39%
beet greens 51.1 0.22 35%
chicory greens 45.9 0.23 23%
onions 115.2 0.32 65%
radicchio 33.1 0.23 68%
turnips 16.2 0.21 51%
coconut water -2.7 0.19 66%
pumpkin -5.4 0.20 76%
arugula 27.0 0.25 45%
coriander 9.6 0.23 30%
pinto beans 5.7 0.22 83%
broccoli 109.9 0.35 50%
collards 93.0 0.33 37%
jalapeno peppers 20.1 0.27 37%
cabbage -17.8 0.23 55%
spirulina 13.5 0.26 70%
eggplant -34.8 0.25 35%
chives 9.6 0.30 48%
shiitake mushroom 82.7 0.39 58%
celeriac 109.6 0.42 72%
peas 100.3 0.42 65%
chayote -62.2 0.24 41%
red cabbage -19.8 0.29 55%
brussel sprouts 79.9 0.42 50%
red peppers -36.1 0.31 40%
carrots 42.6 0.41 64%
limes -55.5 0.30 70%
mulberries 57.5 0.43 74%
turnips -139.5 0.22 61%
blackberries 38.2 0.43 27%
seaweed (kelp) 20.8 0.43 77%
seaweed (wakame) 20.0 0.45 79%
beets -32.9 0.43 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 January 30 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)
Coffee, Prepared From Grounds 7
Ham, Sliced, Packaged, 96% Fat Free, Water Added 28
Gluten free waffles, frozen, with fruit 106
Trader Joe's, Raspberry Preserve 30
Rositas pork tamales 299
Pinto Beans, Canned, Drained 129
Snacks, tortilla chips, plain, white corn, salted 71
Wolf Brand Chili, chili, beef, canned, without beans 46
Kerrygold, Dubliner Irish Cheese 66
Mary's supplement 2018 start 25
Meatballs, without Sauce, Pork 77
Fazoli's, Penne Pasta, Cooked 90
Wasa Crispbread, Light Rye 31
Gelatin, Powder, Plain 23
Cocoa Powder, Unsweetened 12

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