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
3.8
Zinc : Copper
4.9
Potassium : Sodium
0.9
Calcium : Magnesium
1.7
Iron : Copper
11.5
Calcium : Phosphorus
0.9

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
Methionine 55%
Lysine 69%
Leucine 78%
Valine 80%
Isoleucine 85%
Zinc 90%
Potassium 93%
Vitamin D 95%
Phosphorus 102%
Sodium 102%
Histidine 103%
Tyrosine 104%
Selenium 105%

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 298.9 0.23 49%
turnip greens 261.8 0.29 44%
watercress 47.8 0.11 65%
chinese cabbage 60.7 0.12 54%
amaranth leaves 114.1 0.21 86%
portabella mushrooms 185.2 0.29 55%
asparagus 77.3 0.22 50%
lettuce 3.2 0.15 50%
mung beans 25.1 0.19 74%
chard 20.4 0.19 51%
endive 1.9 0.17 7%
rhubarb 34.3 0.21 55%
white mushroom 48.3 0.22 65%
alfalfa 34.3 0.23 19%
zucchini -34.2 0.17 40%
pickles -91.2 0.12 40%
cucumber -91.2 0.12 40%
seaweed (laver) 127.6 0.35 80%
pinto beans 2.9 0.22 83%
banana pepper 37.9 0.27 36%
radishes -67.4 0.16 43%
coriander 1.7 0.23 30%
chicory greens -7.4 0.23 23%
beet greens -12.4 0.22 35%
mustard greens 22.2 0.27 36%
arugula 4.6 0.25 45%
radicchio -14.5 0.23 68%
cauliflower 1.6 0.25 50%
spirulina 13.8 0.26 70%
okra -26.1 0.22 50%
summer squash -86.0 0.19 45%
celery -120.5 0.18 50%
chives 1.4 0.30 48%
turnips -97.7 0.21 51%
sauerkraut -117.0 0.19 39%
cabbage -88.0 0.23 55%
eggplant -84.2 0.25 35%
coconut water -139.9 0.19 66%
kale -54.2 0.28 60%
parsley 9.0 0.36 48%
limes -77.5 0.30 70%
celeriac 37.3 0.42 72%
broccoli -37.7 0.35 50%
shiitake mushroom -3.4 0.39 58%
red cabbage -100.6 0.29 55%
artichokes 57.3 0.47 49%
onions -107.5 0.32 65%
turnips -198.8 0.22 61%
blackberries -11.8 0.43 27%
snap beans -277.2 0.15 58%
chayote -191.4 0.24 41%
pumpkin -245.5 0.20 76%
mulberries -21.6 0.43 74%
seaweed (kelp) -28.8 0.43 77%
gooseberries -14.9 0.44 52%
jalapeno peppers -200.3 0.27 37%
seaweed (wakame) -24.7 0.45 79%
peas -79.1 0.42 65%
cherries -40.6 0.50 61%
brussel sprouts -117.1 0.42 50%
boysenberries -48.4 0.50 54%
carambola -226.4 0.31 56%
grapefruit juice -88.6 0.46 95%
raspberries -36.1 0.52 30%
tofu 245.6 0.83 34%
collards -252.2 0.33 37%
red peppers -274.2 0.31 40%
quince -34.3 0.57 86%
apricots -122.3 0.48 71%
beets -196.1 0.43 70%
apricots -153.0 0.48 86%
carrots -241.8 0.41 64%
pineapple juice, unsweetened -134.9 0.53 74%
-134.9 0.53 74%
cantaloupe -333.8 0.34 70%
strawberries -380.0 0.32 49%
watermelon -413.1 0.30 60%
jerusalem-artichokes -5.7 0.73 87%
apricot nectar -169.1 0.56 94%
soybeans (sprouted) 56.2 0.81 49%
prune juice -98.0 0.71 93%
guanabana nectar -243.9 0.59 68%
pears -440.1 0.42 64%
cranberries -409.8 0.46 65%
pomegrannets -58.0 0.83 68%
honeydew melon -534.3 0.36 66%
peaches -506.4 0.39 70%
butternut squash -438.1 0.45 75%
grapefruit -597.0 0.30 83%
lemongrass 82.9 0.99 93%
blueberries -373.6 0.57 56%
ginger -150.8 0.80 81%
winter squash -552.0 0.40 69%
gooseberries, canned -238.7 0.73 84%
grapefruit -669.3 0.33 85%
nectarines -569.7 0.44 72%
leeks -427.6 0.61 83%
litchis -415.4 0.66 87%
passion fruit -147.4 0.97 52%
plums -712.7 0.46 66%

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 January 20 2020 while his least nutrient-dense day is January 23 2020.

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