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
4.7
Zinc : Copper
4.2
Potassium : Sodium
1.4
Calcium : Magnesium
1.7
Iron : Copper
8.8
Calcium : Phosphorus
0.5

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 21%
Sodium 86%
Zinc 97%
Calcium 113%
Potassium 129%
Magnesium 130%
Omega-3 138%
Vitamin E 139%
Phosphorus 182%
Manganese 186%
Folate 190%
Vitamin B12 199%
Thiamin (B1) 233%

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 916.5 1.68 48%
veal liver 710.5 1.92 55%
lamb kidney 483.2 1.12 52%
beef kidney 496.5 1.57 52%
pork liver 495.4 1.65 59%
beef liver 490.3 1.75 60%
beef brains 302.4 1.51 22%
turkey liver 383.3 1.89 47%
lamb brains 293.7 1.54 27%
chicken liver 308.5 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2581.9 1.43 47%
salmon 926.9 1.56 52%
mussel 730.9 0.86 63%
mollusks conch 568.9 1.30 54%
crab 418.1 0.83 71%
halibut 397.3 1.11 66%
clam 459.1 1.42 73%
rockfish 369.7 1.09 66%
trout 483.9 1.68 45%
lobster 297.0 0.89 71%
flounder 246.1 0.86 57%
octopus 401.1 1.64 71%
oysters 236.7 1.02 59%
sardine 465.6 2.08 38%
crayfish 179.6 0.82 67%
tuna 366.3 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
edamame 714.2 1.21 41%
garbanzo beans 1180.4 3.78 69%
spinach 371.0 0.23 49%
turnip greens 240.1 0.29 44%
pumpkin 187.0 0.20 76%
amaranth leaves 190.3 0.21 86%
brussel sprouts 227.1 0.42 50%
black beans 883.6 3.41 73%
asparagus 176.1 0.22 50%
snap beans 140.9 0.15 58%
winter squash 192.0 0.40 69%
red peppers 164.8 0.31 40%
zucchini 133.5 0.17 40%
butternut squash 190.1 0.45 75%
escarole 124.4 0.19 24%
summer squash 114.8 0.19 45%
broccoli 148.3 0.35 50%
chinese cabbage 97.5 0.12 54%
banana pepper 125.9 0.27 36%
artichokes 170.8 0.47 49%
celery 102.5 0.18 50%
onions 132.3 0.32 65%
cauliflower 113.0 0.25 50%
kale 115.8 0.28 60%
parsley 124.2 0.36 48%
okra 95.9 0.22 50%
portabella mushrooms 107.7 0.29 55%
mung beans 73.8 0.19 74%
cucumber 51.4 0.12 40%
pickles 51.4 0.12 40%
jalapeno peppers 81.1 0.27 37%
seaweed (laver) 94.7 0.35 80%
sauerkraut 56.0 0.19 39%
mustard greens 66.7 0.27 36%
watercress 31.2 0.11 65%
radishes 42.8 0.16 43%
radicchio 57.2 0.23 68%
shiitake mushroom 91.3 0.39 58%
collards 76.2 0.33 37%
cabbage 52.3 0.23 55%
lettuce 32.4 0.15 50%
wheat bran 470.9 2.16 38%
chard 37.6 0.19 51%
beet greens 44.6 0.22 35%
rhubarb 40.4 0.21 55%
chayote 47.4 0.24 41%
coconut water 35.6 0.19 66%
carrots 80.9 0.41 64%
eggplant 45.2 0.25 35%
chicory greens 39.6 0.23 23%
endive 27.5 0.17 7%
lemongrass 206.2 0.99 93%
turnips 34.3 0.21 51%
beets 79.5 0.43 70%
red cabbage 50.5 0.29 55%
white mushroom 31.9 0.22 65%
peas 73.4 0.42 65%
blackberries 72.5 0.43 27%
alfalfa 26.5 0.23 19%
cowpeas 222.6 1.16 69%
cantaloupe 39.1 0.34 70%
boysenberries 68.9 0.50 54%
arugula 13.3 0.25 45%
turnips 9.0 0.22 61%
strawberries 27.4 0.32 49%
coriander 6.2 0.23 30%
pinto beans 1.6 0.22 83%
celeriac 42.4 0.42 72%
soybeans (sprouted) 126.0 0.81 49%
spirulina 3.0 0.26 70%
lentils 201.0 1.16 64%
chives 4.4 0.30 48%
kiwifruit 68.2 0.61 55%

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 October 10 2019 while his least nutrient-dense day is September 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