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
4.9
Zinc : Copper
6.7
Potassium : Sodium
0.9
Calcium : Magnesium
3.1
Iron : Copper
6.2
Calcium : Phosphorus
0.5

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
Magnesium 28%
Manganese 34%
Vitamin D 41%
Calcium 43%
Potassium 48%
Sodium 49%
Zinc 60%
Phosphorus 72%
Vitamin E 72%
Iron 83%
Vitamin K1 86%
Panto Acid (B5) 92%
Omega-3 105%
Cystine 193%
Folate 194%
Niacin (B3) 248%
Riboflavin (B2) 498%
Thiamin (B1) 491%
Vitamin C 201%
Vitamin A 254%
Selenium 155%
Copper 134%

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
lamb liver 2149.2 1.68 48%
beef liver 1943.8 1.75 60%
pork liver 1859.9 1.65 59%
veal liver 1999.7 1.92 55%
lamb kidney 1350.8 1.12 52%
beef kidney 982.3 1.57 52%
chicken liver 1069.4 1.72 50%
pork chops 1005.7 1.74 54%
turkey liver 1067.6 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3071.1 1.43 47%
lobster 1067.6 0.89 71%
mussel 1047.7 0.86 63%
crab 1022.6 0.83 71%
salmon 1355.0 1.56 52%
halibut 970.1 1.11 66%
mollusks conch 944.2 1.30 54%
rockfish 773.7 1.09 66%
crayfish 524.8 0.82 67%
octopus 982.7 1.64 71%
flounder 427.8 0.86 57%
oysters 412.2 1.02 59%
pollock 378.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 997.4 0.23 49%
turnip greens 806.2 0.29 44%
amaranth leaves 609.3 0.21 86%
snap beans 469.7 0.15 58%
collards 542.4 0.33 37%
portabella mushrooms 478.0 0.29 55%
chinese cabbage 361.9 0.12 54%
kale 442.0 0.28 60%
asparagus 388.9 0.22 50%
pumpkin 349.1 0.20 76%
parsley 396.2 0.36 48%
escarole 294.0 0.19 24%
winter squash 388.1 0.40 69%
brussel sprouts 397.4 0.42 50%
onions 327.8 0.32 65%
zucchini 229.0 0.17 40%
red peppers 311.2 0.31 40%
mustard greens 273.4 0.27 36%
artichokes 408.3 0.47 49%
celery 210.5 0.18 50%
banana pepper 262.8 0.27 36%
broccoli 315.2 0.35 50%
jalapeno peppers 254.7 0.27 37%
mung beans 207.8 0.19 74%
summer squash 202.1 0.19 45%
butternut squash 365.2 0.45 75%
shiitake mushroom 305.4 0.39 58%
cauliflower 214.1 0.25 50%
okra 195.3 0.22 50%
pickles 123.4 0.12 40%
cucumber 123.4 0.12 40%
watercress 100.8 0.11 65%
sauerkraut 141.0 0.19 39%
chard 133.7 0.19 51%
beet greens 153.9 0.22 35%
seaweed (laver) 222.0 0.35 80%
edamame 768.4 1.21 41%
lettuce 88.3 0.15 50%
carrots 238.8 0.41 64%
radishes 80.2 0.16 43%
white mushroom 122.3 0.22 65%
chicory greens 120.8 0.23 23%
rhubarb 106.5 0.21 55%
coconut water 92.1 0.19 66%
cabbage 114.5 0.23 55%
turnips 101.6 0.21 51%
radicchio 109.7 0.23 68%
peas 231.7 0.42 65%
endive 67.0 0.17 7%
alfalfa 89.3 0.23 19%
chayote 100.4 0.24 41%
red cabbage 90.4 0.29 55%
arugula 42.8 0.25 45%
eggplant 42.3 0.25 35%
coriander 19.3 0.23 30%
pinto beans 7.5 0.22 83%
blackberries 124.5 0.43 27%
mulberries 123.8 0.43 74%
spirulina 14.3 0.26 70%
cantaloupe 54.9 0.34 70%
turnips -14.6 0.22 61%
celeriac 108.5 0.42 72%
chives 15.7 0.30 48%
soybeans (sprouted) 322.6 0.81 49%
strawberries 7.5 0.32 49%
limes -9.1 0.30 70%
carambola -3.1 0.31 56%
seaweed (kelp) 54.8 0.43 77%
beets 49.7 0.43 70%
seaweed (wakame) 61.2 0.45 79%
lemongrass 372.8 0.99 93%
grapefruit -85.0 0.30 83%
boysenberries 37.5 0.50 54%
leeks 67.7 0.61 83%
apricots -26.6 0.48 71%
raspberries 4.8 0.52 30%
gooseberries -57.4 0.44 52%
watermelon -149.7 0.30 60%

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 November 02 2019 while his least nutrient-dense day is November 11 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