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
1.1
Zinc : Copper
5.8
Potassium : Sodium
2.8
Calcium : Magnesium
1.6
Iron : Copper
15.5
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 E 59%
Calcium 65%
Niacin (B3) 80%
Zinc 94%
Thiamin (B1) 98%
Riboflavin (B2) 104%
Phosphorus 108%
Sodium 114%
Selenium 124%
Potassium 125%
Magnesium 127%
Panto Acid (B5) 135%
Omega-3 137%

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
portabella mushrooms 331.1 0.29 55%
wheat bran 772.5 2.16 38%
spinach 252.4 0.23 49%
shiitake mushroom 235.0 0.39 58%
asparagus 170.5 0.22 50%
pumpkin 115.6 0.20 76%
turnip greens 102.8 0.29 44%
white mushroom 85.3 0.22 65%
red peppers 94.5 0.31 40%
mung beans 63.3 0.19 74%
amaranth leaves 61.0 0.21 86%
watercress 34.5 0.11 65%
chinese cabbage 35.2 0.12 54%
banana pepper 69.1 0.27 36%
celery 44.2 0.18 50%
okra 54.9 0.22 50%
zucchini 40.2 0.17 40%
broccoli 83.4 0.35 50%
oat bran 600.9 2.46 65%
cucumber 24.3 0.12 40%
pickles 24.3 0.12 40%
mustard greens 49.6 0.27 36%
beet greens 40.4 0.22 35%
winter squash 81.8 0.40 69%
jalapeno peppers 45.4 0.27 37%
endive 20.9 0.17 7%
chard 24.9 0.19 51%
lettuce 15.4 0.15 50%
seaweed (laver) 62.4 0.35 80%
cauliflower 34.9 0.25 50%
chicory greens 29.1 0.23 23%
kale 42.0 0.28 60%
alfalfa 28.7 0.23 19%
summer squash 18.1 0.19 45%
collards 51.1 0.33 37%
butternut squash 80.7 0.45 75%
parsley 54.3 0.36 48%
radicchio 21.6 0.23 68%
radishes -3.3 0.16 43%
snap beans -7.2 0.15 58%
coriander 5.1 0.23 30%
chayote 7.0 0.24 41%
pinto beans 2.3 0.22 83%
cabbage 1.5 0.23 55%
eggplant 5.5 0.25 35%
arugula 4.4 0.25 45%
peas 46.7 0.42 65%
spirulina 6.9 0.26 70%
turnips -9.5 0.21 51%
rhubarb -9.9 0.21 55%
sauerkraut -17.1 0.19 39%
onions 11.3 0.32 65%
red cabbage 5.9 0.29 55%
chives 1.3 0.30 48%
brussel sprouts 27.7 0.42 50%
coconut water -30.4 0.19 66%
turnips -27.7 0.22 61%
carrots 5.3 0.41 64%
blackberries 8.1 0.43 27%
seaweed (kelp) 8.1 0.43 77%
seaweed (wakame) 10.9 0.45 79%
limes -31.1 0.30 70%
carambola -38.5 0.31 56%
mulberries -16.6 0.43 74%
grapefruit -49.9 0.30 83%
celeriac -23.3 0.42 72%
apricots -12.3 0.48 71%
peaches -37.0 0.39 70%
strawberries -58.4 0.32 49%
cranberries -29.8 0.46 65%
nectarines -34.6 0.44 72%
cantaloupe -61.8 0.34 70%
watermelon -72.0 0.30 60%
apricots -28.4 0.48 86%
artichokes -29.7 0.47 49%
boysenberries -30.9 0.50 54%
beets -51.7 0.43 70%
grapefruit -81.2 0.33 85%
raspberries -34.5 0.52 30%
gooseberries -72.2 0.44 52%
oranges -79.6 0.46 77%
honeydew melon -108.4 0.36 66%
blueberries -61.5 0.57 56%
leeks -60.2 0.61 83%
soybeans (sprouted) -15.5 0.81 49%
pears -113.5 0.42 64%
tofu -20.3 0.83 34%
cherries -107.0 0.50 61%
ginger -37.5 0.80 81%
jerusalem-artichokes -65.1 0.73 87%
quince -111.7 0.57 86%
pineapple -131.1 0.50 76%
plums -140.4 0.46 66%
kiwifruit -102.5 0.61 55%
mango -124.4 0.60 63%
grapes -123.3 0.67 91%
pasta, whole-wheat 73.7 1.49 78%
lemongrass -62.6 0.99 93%
pomegrannets -108.9 0.83 68%
potato -85.0 0.93 91%

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) 110 235
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 March 30 2020 while his least nutrient-dense day is April 03 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