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
2.3
Zinc : Copper
5.8
Potassium : Sodium
1.2
Calcium : Magnesium
3.0
Iron : Copper
8.7
Calcium : Phosphorus
1.1

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 37%
Thiamin (B1) 70%
Sodium 73%
Zinc 73%
Riboflavin (B2) 83%
Magnesium 84%
Niacin (B3) 85%
Potassium 91%
Phosphorus 94%
Selenium 95%
Leucine 118%
Panto Acid (B5) 118%
Valine 122%
Cystine 194%
Vitamin K 334%
Vitamin B-12 229%
Folate 157%
Vitamin B-6 138%
Vitamin E 147%
Vitamin A 433%
Manganese 156%
Copper 192%
Calcium 126%

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 3752.4 1.89 50%
beef liver 2642.2 1.75 60%
veal liver 2730.3 1.92 55%
lamb liver 2367.6 1.68 48%
pork liver 2334.9 1.65 59%
pork chops 2192.9 1.74 54%
lamb (lean) 1801.9 1.44 43%
lamb kidney 1494.4 1.12 52%
beef kidney 1313.5 1.57 52%
chicken liver 1321.5 1.72 50%
turkey liver 1401.8 1.89 47%
chicken breast 956.0 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4022.0 1.43 47%
halibut 1656.3 1.11 66%
crab 1411.0 0.83 71%
salmon 2005.2 1.56 52%
lobster 1403.8 0.89 71%
rockfish 1224.5 1.09 66%
mussel 1024.7 0.86 63%
clam 1383.4 1.42 73%
crayfish 740.8 0.82 67%
flounder 649.4 0.86 57%
mollusks conch 1012.3 1.30 54%
octopus 1265.2 1.64 71%
pollock 578.3 1.11 69%
orange roughy 476.4 1.05 70%
whiting 518.0 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 1031.9 0.23 49%
turnip greens 787.5 0.29 44%
amaranth leaves 550.5 0.21 86%
portabella mushrooms 563.2 0.29 55%
chinese cabbage 338.2 0.12 54%
asparagus 377.3 0.22 50%
collards 441.1 0.33 37%
snap beans 268.6 0.15 58%
kale 372.6 0.28 60%
escarole 258.4 0.19 24%
pumpkin 220.8 0.20 76%
mung beans 190.6 0.19 74%
watercress 115.4 0.11 65%
banana pepper 249.0 0.27 36%
zucchini 167.0 0.17 40%
celery 165.3 0.18 50%
parsley 308.5 0.36 48%
brussel sprouts 366.6 0.42 50%
okra 196.5 0.22 50%
mustard greens 226.2 0.27 36%
pickles 87.8 0.12 40%
cucumber 87.8 0.12 40%
shiitake mushroom 306.3 0.39 58%
broccoli 274.1 0.35 50%
cauliflower 180.2 0.25 50%
artichokes 371.9 0.47 49%
onions 235.4 0.32 65%
summer squash 121.4 0.19 45%
chard 118.6 0.19 51%
white mushroom 140.4 0.22 65%
lettuce 79.3 0.15 50%
beet greens 128.9 0.22 35%
seaweed (laver) 226.4 0.35 80%
rhubarb 103.9 0.21 55%
red peppers 192.8 0.31 40%
jalapeno peppers 140.4 0.27 37%
chicory greens 107.7 0.23 23%
radishes 46.5 0.16 43%
endive 60.1 0.17 7%
radicchio 93.5 0.23 68%
alfalfa 92.7 0.23 19%
sauerkraut 58.2 0.19 39%
cabbage 76.3 0.23 55%
coconut water 42.5 0.19 66%
winter squash 215.3 0.40 69%
chayote 65.1 0.24 41%
turnips 27.5 0.21 51%
carrots 184.4 0.41 64%
butternut squash 220.9 0.45 75%
arugula 37.3 0.25 45%
coriander 17.5 0.23 30%
eggplant 23.8 0.25 35%
pinto beans 8.3 0.22 83%
peas 172.3 0.42 65%
red cabbage 59.2 0.29 55%
spirulina 16.7 0.26 70%
celeriac 121.3 0.42 72%
chives 13.5 0.30 48%
blackberries 101.8 0.43 27%
turnips -77.3 0.22 61%
limes -34.2 0.30 70%
seaweed (kelp) 35.9 0.43 77%
soybeans (sprouted) 353.7 0.81 49%
mulberries 10.8 0.43 74%
seaweed (wakame) 40.8 0.45 79%
carambola -81.8 0.31 56%
cantaloupe -70.4 0.34 70%
beets -20.5 0.43 70%
boysenberries 29.8 0.50 54%
strawberries -166.4 0.32 49%
gooseberries -61.2 0.44 52%
raspberries -13.6 0.52 30%
apricots -60.0 0.48 71%

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 July 22 2019 while his least nutrient-dense day is August 12 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