Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Gabriel 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 vegan.

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 Gabriel’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Gabriel 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
2.0
Zinc : Copper
4.4
Potassium : Sodium
1.4
Calcium : Magnesium
2.0
Iron : Copper
12.2
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 11%
Niacin (B3) 25%
Vitamin E 26%
Sodium 29%
Panto Acid (B5) 38%
Riboflavin (B2) 39%
Potassium 43%
Thiamin (B1) 47%
Vitamin B12 48%
Zinc 52%
Vitamin B6 58%
Methionine 65%
Calcium 79%

optimal foods for you

The foods listed below will provide Gabriel 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).

Plant based foods

food name nutrient density energy density insulin load
spinach 397.1 0.23 49%
portabella mushrooms 327.4 0.29 55%
shiitake mushroom 268.7 0.39 58%
pumpkin 184.8 0.20 76%
asparagus 176.7 0.22 50%
banana pepper 188.5 0.27 36%
turnip greens 194.7 0.29 44%
amaranth leaves 153.0 0.21 86%
chinese cabbage 102.2 0.12 54%
zucchini 103.0 0.17 40%
red peppers 155.6 0.31 40%
celery 80.9 0.18 50%
watercress 49.2 0.11 65%
pickles 53.7 0.12 40%
cucumber 53.7 0.12 40%
mung beans 80.0 0.19 74%
cauliflower 97.1 0.25 50%
white mushroom 85.4 0.22 65%
summer squash 69.2 0.19 45%
okra 82.4 0.22 50%
broccoli 130.4 0.35 50%
jalapeno peppers 92.9 0.27 37%
mustard greens 92.2 0.27 36%
kale 92.1 0.28 60%
winter squash 137.8 0.40 69%
seaweed (laver) 106.6 0.35 80%
snap beans 29.2 0.15 58%
lettuce 27.1 0.15 50%
beet greens 53.6 0.22 35%
chard 38.8 0.19 51%
butternut squash 142.7 0.45 75%
radishes 22.9 0.16 43%
brussel sprouts 127.1 0.42 50%
parsley 96.8 0.36 48%
endive 25.9 0.17 7%
rhubarb 34.5 0.21 55%
chicory greens 39.0 0.23 23%
turnips 31.1 0.21 51%
sauerkraut 22.0 0.19 39%
radicchio 32.7 0.23 68%
alfalfa 32.0 0.23 19%
chayote 36.2 0.24 41%
cabbage 25.9 0.23 55%
eggplant 31.4 0.25 35%
coconut water 9.9 0.19 66%
collards 60.2 0.33 37%
celeriac 93.5 0.42 72%
onions 46.8 0.32 65%
red cabbage 39.4 0.29 55%
artichokes 107.7 0.47 49%
coriander 7.5 0.23 30%
arugula 10.9 0.25 45%
pinto beans 3.6 0.22 83%
spirulina 9.8 0.26 70%
carrots 59.8 0.41 64%
turnips -15.7 0.22 61%
chives 3.3 0.30 48%
peas 51.3 0.42 65%
blackberries 33.4 0.43 27%
mulberries 27.4 0.43 74%
cantaloupe -22.6 0.34 70%
seaweed (kelp) 3.5 0.43 77%
limes -49.7 0.30 70%
carambola -48.3 0.31 56%
seaweed (wakame) 6.8 0.45 79%
gooseberries -17.2 0.44 52%
beets -30.6 0.43 70%
strawberries -72.7 0.32 49%
apricots -13.6 0.48 71%
peaches -50.3 0.39 70%
boysenberries -13.2 0.50 54%
grapefruit -95.2 0.30 83%
watermelon -97.5 0.30 60%
raspberries -16.3 0.52 30%
apricots -39.5 0.48 86%
honeydew melon -91.0 0.36 66%
jerusalem-artichokes 55.7 0.73 87%
nectarines -57.7 0.44 72%
grapefruit -123.8 0.33 85%
cranberries -81.1 0.46 65%
cherries -81.5 0.50 61%
wheat bran 558.9 2.16 38%
oranges -120.7 0.46 77%
quince -85.4 0.57 86%
soybeans (sprouted) 2.3 0.81 49%
pears -153.2 0.42 64%
leeks -78.8 0.61 83%
blueberries -107.1 0.57 56%
lemongrass 46.5 0.99 93%
kiwifruit -104.3 0.61 55%
ginger -37.9 0.80 81%
grapefruit juice -188.4 0.46 95%
plums -190.6 0.46 66%
pineapple -192.4 0.50 76%
sweet potato -44.9 0.90 81%
pomegrannets -89.2 0.83 68%
grapes -161.1 0.67 91%
mango -196.8 0.60 63%
pineapple juice, unsweetened -236.6 0.53 74%
-236.6 0.53 74%

macronutrients

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

macro targets

While Gabriel’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) 110 260
fat (g) 30 90
carbs (g) 0 165
energy (calories) 1900

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 Gabriel’s food log based on the harder to find 50% of the essential nutrients. Gabriel’s most nutrient dense day is November 01 2019 while his least nutrient-dense day is November 07 2019.

best and worst days

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