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
1.0
Zinc : Copper
6.0
Potassium : Sodium
1.8
Calcium : Magnesium
2.4
Iron : Copper
9.7
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
Vitamin D 9%
Zinc 68%
Sodium 74%
Vitamin E 75%
Magnesium 89%
Thiamin (B1) 93%
Manganese 98%
Calcium 107%
Potassium 143%
Omega-3 144%
Phosphorus 163%
Iron 168%
Copper 172%

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 kidney 315.4 1.12 52%
lamb liver 411.4 1.68 48%
pork liver 338.2 1.65 59%
kefir (low fat) 1.4 0.41 64%
beef tripe 158.4 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1095.5 1.43 47%
mussel 425.1 0.86 63%
mollusks conch 510.3 1.30 54%
crab 215.1 0.83 71%
lobster 157.6 0.89 71%
oysters 175.0 1.02 59%
salmon 305.2 1.56 52%
octopus 321.9 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1382.4 2.46 65%
wheat bran 1066.3 2.16 38%
spinach 477.1 0.23 49%
turnip greens 388.3 0.29 44%
snap beans 335.2 0.15 58%
amaranth leaves 274.8 0.21 86%
winter squash 319.6 0.40 69%
pumpkin 259.7 0.20 76%
butternut squash 291.3 0.45 75%
artichokes 292.7 0.47 49%
lemongrass 425.3 0.99 93%
asparagus 188.8 0.22 50%
kale 195.1 0.28 60%
jalapeno peppers 188.0 0.27 37%
natto 682.4 2.11 39%
collards 203.5 0.33 37%
chinese cabbage 145.6 0.12 54%
parsley 178.8 0.36 48%
escarole 135.4 0.19 24%
summer squash 131.9 0.19 45%
coconut water 129.4 0.19 66%
banana pepper 148.1 0.27 36%
onions 159.9 0.32 65%
zucchini 119.5 0.17 40%
sauerkraut 114.1 0.19 39%
turnips 118.2 0.21 51%
celery 107.7 0.18 50%
mustard greens 130.7 0.27 36%
red peppers 144.3 0.31 40%
jerusalem-artichokes 248.5 0.73 87%
mung beans 105.4 0.19 74%
portabella mushrooms 130.1 0.29 55%
broccoli 137.0 0.35 50%
pickles 75.2 0.12 40%
cucumber 75.2 0.12 40%
okra 102.2 0.22 50%
mulberries 151.2 0.43 74%
brussel sprouts 148.6 0.42 50%
peas 146.5 0.42 65%
shiitake mushroom 131.0 0.39 58%
cauliflower 89.1 0.25 50%
chard 67.0 0.19 51%
celeriac 127.4 0.42 72%
beet greens 74.8 0.22 35%
watercress 40.9 0.11 65%
rhubarb 68.0 0.21 55%
soybeans (sprouted) 224.2 0.81 49%
radishes 47.9 0.16 43%
lettuce 42.7 0.15 50%
blackberries 112.5 0.43 27%
lima beans 300.7 1.13 70%
chayote 62.0 0.24 41%
red cabbage 75.0 0.29 55%
radicchio 54.6 0.23 68%
cabbage 54.3 0.23 55%
eggplant 53.3 0.25 35%
chicory greens 48.0 0.23 23%
black beans 897.2 3.41 73%
endive 32.8 0.17 7%
alfalfa 45.1 0.23 19%
carrots 87.5 0.41 64%
seaweed (laver) 72.9 0.35 80%
white mushroom 38.0 0.22 65%
turnips 24.1 0.22 61%
strawberries 43.3 0.32 49%
arugula 19.4 0.25 45%
cantaloupe 42.4 0.34 70%
edamame 278.4 1.21 41%
coriander 8.4 0.23 30%
beets 59.3 0.43 70%
pinto beans 3.5 0.22 83%
spirulina 6.8 0.26 70%
chives 6.4 0.30 48%
leeks 90.4 0.61 83%
peaches 25.9 0.39 70%
limes -0.7 0.30 70%
boysenberries 50.6 0.50 54%
raspberries 53.9 0.52 30%
seaweed (kelp) 25.0 0.43 77%
kiwifruit 75.5 0.61 55%
grapefruit -16.0 0.30 83%
honeydew melon -2.3 0.36 66%
watermelon -16.9 0.30 60%
seaweed (wakame) 23.8 0.45 79%
nectarines 15.2 0.44 72%
carambola -19.3 0.31 56%
almond butter 1529.7 6.14 16%

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) 110 255
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 August 16 2019 while his least nutrient-dense day is August 21 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