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).

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
9.2
Zinc : Copper
7.0
Potassium : Sodium
1.3
Calcium : Magnesium
2.8
Iron : Copper
11.0
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 60%
Thiamin (B1) 75%
Sodium 86%
Omega-3 89%
Magnesium 109%
Potassium 117%
Zinc 130%
Manganese 135%
Panto Acid (B5) 139%
Calcium 152%
Phosphorus 168%
Folate 181%
Riboflavin (B2) 192%

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 1112.5 1.68 48%
veal liver 958.7 1.92 55%
lamb kidney 667.6 1.12 52%
beef liver 758.1 1.75 60%
pork liver 648.9 1.65 59%
beef kidney 558.2 1.57 52%
chicken liver 449.6 1.72 50%
turkey liver 501.4 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1631.3 1.43 47%
salmon 882.6 1.56 52%
mussel 570.9 0.86 63%
lobster 402.9 0.89 71%
crab 352.5 0.83 71%
rockfish 410.4 1.09 66%
mollusks conch 430.9 1.30 54%
halibut 351.8 1.11 66%
flounder 188.8 0.86 57%
crayfish 146.4 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
edamame 883.4 1.21 41%
oat bran 1196.6 2.46 65%
black beans 1460.4 3.41 73%
spinach 458.1 0.23 49%
snap beans 315.2 0.15 58%
wheat bran 904.5 2.16 38%
amaranth leaves 296.2 0.21 86%
portabella mushrooms 304.7 0.29 55%
artichokes 353.7 0.47 49%
zucchini 210.0 0.17 40%
brussel sprouts 285.1 0.42 50%
turnip greens 240.3 0.29 44%
garbanzo beans 1315.6 3.78 69%
shiitake mushroom 254.4 0.39 58%
escarole 181.2 0.19 24%
chinese cabbage 158.1 0.12 54%
summer squash 179.3 0.19 45%
cauliflower 193.5 0.25 50%
asparagus 187.6 0.22 50%
pumpkin 174.8 0.20 76%
celery 152.6 0.18 50%
mung beans 152.8 0.19 74%
winter squash 205.3 0.40 69%
coconut water 131.8 0.19 66%
okra 138.7 0.22 50%
pickles 103.4 0.12 40%
cucumber 103.4 0.12 40%
butternut squash 207.2 0.45 75%
banana pepper 145.8 0.27 36%
parsley 170.7 0.36 48%
onions 155.9 0.32 65%
broccoli 161.1 0.35 50%
soybeans (sprouted) 299.1 0.81 49%
red peppers 133.0 0.31 40%
chayote 107.6 0.24 41%
kale 116.1 0.28 60%
radishes 77.3 0.16 43%
sauerkraut 85.9 0.19 39%
jalapeno peppers 104.7 0.27 37%
turnips 86.6 0.21 51%
watercress 48.0 0.11 65%
peas 141.9 0.42 65%
collards 114.2 0.33 37%
cabbage 79.9 0.23 55%
white mushroom 77.9 0.22 65%
seaweed (laver) 109.0 0.35 80%
mustard greens 80.3 0.27 36%
cowpeas 360.2 1.16 69%
lettuce 46.1 0.15 50%
alfalfa 66.2 0.23 19%
rhubarb 57.6 0.21 55%
eggplant 67.4 0.25 35%
beet greens 61.5 0.22 35%
red cabbage 81.8 0.29 55%
beets 117.3 0.43 70%
chard 45.7 0.19 51%
endive 39.4 0.17 7%
chicory greens 55.6 0.23 23%
radicchio 52.0 0.23 68%
celeriac 104.9 0.42 72%
lemongrass 274.7 0.99 93%
turnips 36.4 0.22 61%
lentils 326.9 1.16 64%
cantaloupe 65.3 0.34 70%
carrots 79.2 0.41 64%
strawberries 43.5 0.32 49%
arugula 21.0 0.25 45%
coriander 8.4 0.23 30%
pinto beans 4.9 0.22 83%
spirulina 7.1 0.26 70%
honeydew melon 31.6 0.36 66%
blackberries 52.8 0.43 27%
chives 7.3 0.30 48%
grapefruit 6.8 0.30 83%
carambola 8.6 0.31 56%
boysenberries 53.1 0.50 54%
seaweed (wakame) 40.5 0.45 79%
grapefruit 1.7 0.33 85%
watermelon -12.9 0.30 60%
seaweed (kelp) 25.5 0.43 77%
limes -15.6 0.30 70%
navy beans 321.2 1.40 61%

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) 110 250
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 April 17 2019 while his least nutrient-dense day is April 19 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