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.

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
2.2
Zinc : Copper
13.3
Potassium : Sodium
1.5
Calcium : Magnesium
4.2
Iron : Copper
28.5
Calcium : Phosphorus
0.6

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
Manganese 10%
Vitamin K1 14%
Sodium 15%
Magnesium 16%
Thiamin (B1) 16%
Zinc 19%
Copper 21%
Folate 23%
Vitamin E 24%
Potassium 25%
Vitamin D 26%
Calcium 35%
Phosphorus 49%

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).

Animal based foods

food name nutrient density energy density insulin load
lamb liver 491.8 1.68 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1293.5 1.43 47%
mollusks conch 761.5 1.30 54%
crab 342.5 0.83 71%
lobster 256.1 0.89 71%
mussel 232.7 0.86 63%
crayfish 193.8 0.82 67%
salmon 329.0 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
black beans 1675.4 3.41 73%
oat bran 1196.3 2.46 65%
garbanzo beans 1533.8 3.78 69%
spinach 592.9 0.23 49%
lupin seeds 1411.8 3.71 51%
turnip greens 486.0 0.29 44%
edamame 673.0 1.21 41%
snap beans 377.6 0.15 58%
brussel sprouts 424.8 0.42 50%
almond butter 1880.6 6.14 16%
artichokes 413.2 0.47 49%
wheat bran 819.2 2.16 38%
winter squash 352.2 0.40 69%
amaranth leaves 285.0 0.21 86%
kale 293.1 0.28 60%
pumpkin 269.7 0.20 76%
collards 300.8 0.33 37%
butternut squash 325.3 0.45 75%
asparagus 245.4 0.22 50%
kidney beans 1044.8 3.37 74%
onions 255.8 0.32 65%
soybeans (sprouted) 365.1 0.81 49%
broccoli 233.6 0.35 50%
escarole 190.7 0.19 24%
chinese cabbage 169.2 0.12 54%
parsley 223.3 0.36 48%
celery 172.3 0.18 50%
portabella mushrooms 201.1 0.29 55%
cowpeas 424.3 1.16 69%
banana pepper 190.4 0.27 36%
red peppers 192.8 0.31 40%
summer squash 157.9 0.19 45%
mung beans 149.7 0.19 74%
zucchini 143.2 0.17 40%
okra 156.2 0.22 50%
jalapeno peppers 160.0 0.27 37%
mustard greens 153.0 0.27 36%
cauliflower 147.9 0.25 50%
coconut water 131.2 0.19 66%
sauerkraut 117.8 0.19 39%
pickles 93.4 0.12 40%
cucumber 93.4 0.12 40%
cabbage 114.3 0.23 55%
blackberries 162.0 0.43 27%
lemongrass 304.9 0.99 93%
lentils 346.9 1.16 64%
kiwifruit 205.4 0.61 55%
chayote 108.5 0.24 41%
radicchio 102.7 0.23 68%
turnips 90.5 0.21 51%
celeriac 145.0 0.42 72%
shiitake mushroom 135.0 0.39 58%
rhubarb 88.3 0.21 55%
chard 82.5 0.19 51%
watercress 59.3 0.11 65%
beet greens 89.2 0.22 35%
peas 138.6 0.42 65%
radishes 67.7 0.16 43%
red cabbage 98.4 0.29 55%
chicory greens 75.8 0.23 23%
eggplant 79.9 0.25 35%
lettuce 56.1 0.15 50%
beets 122.6 0.43 70%
carrots 117.7 0.41 64%
strawberries 79.8 0.32 49%
endive 41.0 0.17 7%
boysenberries 123.0 0.50 54%
seaweed (laver) 86.4 0.35 80%
alfalfa 53.6 0.23 19%
cantaloupe 80.4 0.34 70%
white mushroom 52.7 0.22 65%
turnips 42.4 0.22 61%
lima beans 272.5 1.13 70%
mulberries 82.4 0.43 74%
leeks 130.1 0.61 83%
grapefruit 39.4 0.30 83%
arugula 25.3 0.25 45%
honeydew melon 45.5 0.36 66%
coriander 11.5 0.23 30%
carambola 33.9 0.31 56%
peaches 46.6 0.39 70%
pinto beans 4.3 0.22 83%
spirulina 6.7 0.26 70%
jerusalem-artichokes 124.5 0.73 87%
grapefruit 22.0 0.33 85%
raspberries 69.9 0.52 30%
chives 9.3 0.30 48%
nectarines 41.6 0.44 72%
limes 1.1 0.30 70%
seaweed (kelp) 26.3 0.43 77%
watermelon -7.2 0.30 60%
seaweed (wakame) 33.3 0.45 79%

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) 0 170
energy (calories) 1950

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 June 10 2019 while his least nutrient-dense day is June 13 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