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 pescatarian.

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
0.9
Zinc : Copper
8.9
Potassium : Sodium
1.2
Calcium : Magnesium
3.1
Iron : Copper
6.2
Calcium : Phosphorus
1.3

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
Sodium 106%
Potassium 134%
Panto Acid (B5) 138%
Magnesium 141%
Phosphorus 141%
Vitamin D 156%
Manganese 187%
Vitamin E 199%
Cystine 342%
Folate 349%
Niacin (B3) 384%
Selenium 453%
Copper 426%
Zinc 253%
Calcium 222%

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
whole egg 3.9 1.43 30%
mozzarella (non fat) 3.6 1.41 55%

Seafood based foods

food name nutrient density energy density insulin load
crab 12.9 0.83 71%
lobster 11.8 0.89 71%
crayfish 10.8 0.82 67%
halibut 9.0 1.11 66%
oysters 8.9 1.02 59%
mussel 8.4 0.86 63%
fish roe 8.7 1.43 47%
pollock 7.7 1.11 69%
flounder 7.3 0.86 57%
mollusks conch 7.6 1.30 54%
rockfish 7.2 1.09 66%
salmon 7.5 1.56 52%
shrimp 6.9 1.19 69%
cod 8.5 2.90 71%
octopus 6.9 1.64 71%
perch 6.2 0.96 62%
haddock 6.3 1.16 71%
sturgeon 6.5 1.35 49%
anchovy 7.2 2.10 44%
trout 6.6 1.68 45%
whiting 5.7 1.16 66%
caviar 6.4 2.64 33%
sardine 5.8 2.08 38%
white fish 4.3 1.08 70%
tuna 5.0 1.84 52%
clam 4.4 1.42 73%
molluscs 3.7 0.69 77%
scallop 3.9 1.11 77%
orange roughy 3.3 1.05 70%
welk 4.8 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
spinach 17.1 0.23 49%
coriander 16.5 0.23 30%
chicory greens 15.9 0.23 23%
asparagus 15.8 0.22 50%
amaranth leaves 15.2 0.21 86%
endive 14.9 0.17 7%
watercress 14.7 0.11 65%
seaweed (laver) 14.4 0.35 80%
portabella mushrooms 13.4 0.29 55%
beet greens 13.1 0.22 35%
white mushroom 13.0 0.22 65%
chard 12.8 0.19 51%
wheat bran 14.6 2.16 38%
arugula 12.3 0.25 45%
chinese cabbage 12.0 0.12 54%
seaweed (wakame) 12.1 0.45 79%
parsley 11.9 0.36 48%
radicchio 11.5 0.23 68%
chives 11.4 0.30 48%
seaweed (kelp) 11.4 0.43 77%
lettuce 11.1 0.15 50%
mustard greens 10.9 0.27 36%
turnip greens 10.9 0.29 44%
okra 10.7 0.22 50%
broccoli 10.5 0.35 50%
alfalfa 9.8 0.23 19%
shiitake mushroom 9.7 0.39 58%
celery 9.1 0.18 50%
spirulina 9.1 0.26 70%
zucchini 8.8 0.17 40%
yeast extract spread 10.1 1.85 59%
cauliflower 8.0 0.25 50%
mung beans 7.7 0.19 74%
kale 7.6 0.28 60%
banana pepper 7.5 0.27 36%
summer squash 7.3 0.19 45%
onions 6.8 0.32 65%
pickles 6.5 0.12 40%
cucumber 6.5 0.12 40%
radishes 6.4 0.16 43%
artichokes 6.7 0.47 49%
snap beans 6.4 0.15 58%
pinto beans 6.4 0.22 83%
jalapeno peppers 6.2 0.27 37%
pumpkin 6.0 0.20 76%
collards 6.0 0.33 37%
cabbage 5.5 0.23 55%
rhubarb 5.4 0.21 55%
chayote 5.4 0.24 41%
sauerkraut 5.3 0.19 39%
red peppers 5.4 0.31 40%
butternut squash 5.4 0.45 75%
peas 5.1 0.42 65%
oat bran 7.2 2.46 65%
soybeans (sprouted) 5.4 0.81 49%
eggplant 4.8 0.25 35%
winter squash 4.9 0.40 69%
carrots 4.9 0.41 64%
turnips 4.3 0.21 51%
brussel sprouts 4.6 0.42 50%
red cabbage 4.4 0.29 55%
celeriac 4.3 0.42 72%
lemongrass 4.8 0.99 93%
blackberries 4.0 0.43 27%
coconut water 3.7 0.19 66%
edamame 4.0 1.21 41%
beets 3.2 0.43 70%
tofu 3.6 0.83 34%

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) 110 235
fat (g) 25 130
carbs (g) 0 120
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 January 20 2019 while his least nutrient-dense day is January 19 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)
Cauliflower, Cooked from Frozen 24
Zucchini, Cooked from Fresh 72
Vitasoy, Coconut Milk, Unsweetened 118
LC Paleo Porridge 2.0 172
powerstart cacao 194
Blueberries, Wild, Frozen, Alaska Native 18
ABC Butter 136
Eggs, Cooked 68
Coconut Flour 30
Laver, Nori, Dried 14
Portabella mushrooms, cooked from fresh, high in vitamin D 49
Tomato Raw, Includes Cherry, Grape, Roma 18
Sauerkraut 29
Spinach, Raw 21
Mustard 17
KAL, Nutritional Yeast Flakes 24
NutraKey, ISO Optima, Vanilla Cake Batter 33
Growing Naturals, Pea Protein 56
Onion, White, Yellow or Red, Raw 14
Oyster, Canned, Drained 85
Brunswick, Wild Sardines in Olive Oil 129
Almond Milk, Plain, Original, Unsweetened 32
Ocean Blue, Ocean Trout, Smoked and Sliced 156

Worst Day

food name energy (kcal)
NutraKey, ISO Optima, Vanilla Cake Batter 28
Broccoli, Cooked From Fresh 88
Cauliflower, Cooked from Frozen 48
Spinach, Raw 58
Curry Paste, Green 15
Goat Meat 129
Hamburger or Ground Beef, 90% Lean 86
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 96
Avocado, Black Skin, California Type 159
Tassal, Tasmanian Smoked Salmon 210
Woolworths Gold, Tasmanian Smoked Salmon 282
Almonds, Raw 141
Vitasoy, Coconut Milk, Unsweetened 101
KAL, Nutritional Yeast Flakes 16
Brazil Nuts, Unsalted 62
LC Paleo Porridge 2.0 202

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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