Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Matthew 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 paleo.

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 Matthew’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
10.2
Zinc : Copper
3.6
Potassium : Sodium
1.6
Calcium : Magnesium
1.6
Iron : Copper
5.7
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Matthew’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, hypothyroidism, telomeres, low testosterone.

nutrient % DRI prioritize
Vitamin D 23%
Sodium 50%
Calcium 56%
Omega-3 60%
Zinc 64%
Magnesium 70%
Phosphorus 80%
Potassium 82%
Niacin (B3) 94%
Leucine 107%
Panto Acid (B5) 110%
Methionine 111%
Lysine 113%
Cystine 153%
Vitamin K 286%
Vitamin B-12 418%
Folate 148%
Vitamin B-6 167%
Riboflavin (B2) 150%
Thiamin (B1) 131%
Vitamin C 494%
Vitamin E 120%
Vitamin A 493%
Selenium 208%
Manganese 453%
Copper 265%

optimal foods for you

The foods listed below will provide Matthew 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
turkey 16271.9 1.89 50%
lamb liver 2875.2 1.68 48%
beef liver 2649.7 1.75 60%
veal liver 2744.5 1.92 55%
pork chops 2573.1 1.74 54%
pork liver 2365.5 1.65 59%
lamb kidney 1824.7 1.12 52%
lamb (lean) 2044.1 1.44 43%
beef kidney 1731.1 1.57 52%
chicken breast 1155.5 1.48 60%
turkey liver 1543.1 1.89 47%
chicken liver 1326.4 1.72 50%
lamb heart 1199.4 1.61 48%
pork loin 1399.2 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4819.1 1.43 47%
salmon 2940.0 1.56 52%
halibut 2154.6 1.11 66%
lobster 1773.4 0.89 71%
crab 1714.1 0.83 71%
rockfish 1794.8 1.09 66%
mussel 1345.9 0.86 63%
clam 1754.9 1.42 73%
flounder 1089.1 0.86 57%
crayfish 942.1 0.82 67%
octopus 1530.4 1.64 71%
mollusks conch 1042.9 1.30 54%
pollock 821.4 1.11 69%
tuna 1510.4 1.84 52%
whiting 822.7 1.16 66%
orange roughy 630.5 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 1005.1 0.23 49%
turnip greens 763.8 0.29 44%
amaranth leaves 555.4 0.21 86%
chinese cabbage 344.7 0.12 54%
portabella mushrooms 436.1 0.29 55%
asparagus 353.5 0.22 50%
kale 361.4 0.28 60%
collards 387.8 0.33 37%
banana pepper 304.9 0.27 36%
escarole 234.5 0.19 24%
zucchini 209.0 0.17 40%
snap beans 189.5 0.15 58%
watercress 118.4 0.11 65%
mustard greens 252.0 0.27 36%
parsley 326.8 0.36 48%
mung beans 174.0 0.19 74%
pumpkin 171.9 0.20 76%
cauliflower 205.3 0.25 50%
celery 136.3 0.18 50%
okra 181.0 0.22 50%
summer squash 146.4 0.19 45%
pickles 67.3 0.12 40%
cucumber 67.3 0.12 40%
broccoli 283.2 0.35 50%
chard 115.1 0.19 51%
lettuce 75.1 0.15 50%
brussel sprouts 327.7 0.42 50%
red peppers 225.0 0.31 40%
beet greens 127.1 0.22 35%
artichokes 361.0 0.47 49%
onions 208.4 0.32 65%
seaweed (laver) 238.1 0.35 80%
rhubarb 102.8 0.21 55%
white mushroom 113.2 0.22 65%
endive 56.2 0.17 7%
radishes 37.2 0.16 43%
chicory greens 102.9 0.23 23%
shiitake mushroom 250.5 0.39 58%
alfalfa 90.2 0.23 19%
radicchio 80.7 0.23 68%
sauerkraut 43.1 0.19 39%
cabbage 76.3 0.23 55%
jalapeno peppers 106.7 0.27 37%
coconut water -2.9 0.19 66%
arugula 37.7 0.25 45%
coriander 18.0 0.23 30%
turnips -0.2 0.21 51%
pinto beans 8.0 0.22 83%
chayote 15.7 0.24 41%
spirulina 18.1 0.26 70%
eggplant -1.6 0.25 35%
red cabbage 37.4 0.29 55%
carrots 133.7 0.41 64%
winter squash 131.6 0.40 69%
chives 13.7 0.30 48%
butternut squash 157.5 0.45 75%
peas 123.5 0.42 65%
celeriac 108.7 0.42 72%
blackberries 103.9 0.43 27%
turnips -101.1 0.22 61%
limes -83.4 0.30 70%
mulberries 30.9 0.43 74%
seaweed (kelp) 30.8 0.43 77%
carambola -87.1 0.31 56%
seaweed (wakame) 44.5 0.45 79%
cantaloupe -91.1 0.34 70%
boysenberries 12.5 0.50 54%
beets -59.2 0.43 70%
strawberries -160.6 0.32 49%
gooseberries -52.1 0.44 52%

macronutrients

The macronutrient split of Matthew’s diet is shown in the chart below.

macro targets

While Matthew’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) 85 235
fat (g) 25 125
carbs (g) 0 80
energy (calories) 1800

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 Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is June 24 2019 while his least nutrient-dense day is June 22 2019.

best and worst days

Matthew’s food diary for the best and worst days are shown below for comparison. Matthew 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