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
7.0
Zinc : Copper
6.4
Potassium : Sodium
0.9
Calcium : Magnesium
1.5
Iron : Copper
8.5
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, None, low testosterone.

nutrient % DRI prioritize
Calcium 34%
Vitamin D 42%
Vitamin K1 60%
Zinc 61%
Magnesium 70%
Vitamin E 71%
Potassium 79%
Vitamin C 83%
Panto Acid (B5) 92%
Phosphorus 99%
Omega-3 107%
Manganese 122%
Selenium 133%
Cystine 238%
Folate 208%
Vitamin B3 (Niacin) 378%
Vitamin A 315%
Copper 149%

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
beef liver 1559.1 1.75 60%
veal liver 1639.2 1.92 55%
lamb liver 1473.5 1.68 48%
pork liver 1294.3 1.65 59%
lamb kidney 849.4 1.12 52%
turkey liver 883.8 1.89 47%
chicken liver 760.2 1.72 50%
pork chops 668.0 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2888.7 1.43 47%
lobster 1197.4 0.89 71%
crab 1103.9 0.83 71%
salmon 1472.1 1.56 52%
halibut 1135.0 1.11 66%
mussel 828.0 0.86 63%
mollusks conch 1036.6 1.30 54%
rockfish 883.2 1.09 66%
crayfish 556.5 0.82 67%
flounder 538.0 0.86 57%
octopus 816.7 1.64 71%
clam 597.5 1.42 73%
pollock 412.5 1.11 69%
oysters 341.2 1.02 59%
whiting 366.0 1.16 66%
trout 612.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 780.0 0.23 49%
turnip greens 681.5 0.29 44%
amaranth leaves 509.3 0.21 86%
collards 471.2 0.33 37%
kale 394.2 0.28 60%
snap beans 307.3 0.15 58%
portabella mushrooms 379.8 0.29 55%
chinese cabbage 288.6 0.12 54%
pumpkin 286.8 0.20 76%
asparagus 302.0 0.22 50%
winter squash 379.6 0.40 69%
escarole 252.8 0.19 24%
parsley 333.7 0.36 48%
brussel sprouts 352.6 0.42 50%
red peppers 292.3 0.31 40%
artichokes 358.3 0.47 49%
broccoli 291.4 0.35 50%
butternut squash 344.7 0.45 75%
onions 270.1 0.32 65%
zucchini 190.3 0.17 40%
celery 187.1 0.18 50%
banana pepper 231.6 0.27 36%
mustard greens 224.9 0.27 36%
summer squash 173.2 0.19 45%
edamame 701.8 1.21 41%
cauliflower 196.2 0.25 50%
mung beans 149.0 0.19 74%
jalapeno peppers 178.1 0.27 37%
shiitake mushroom 241.6 0.39 58%
okra 157.4 0.22 50%
carrots 243.8 0.41 64%
watercress 81.6 0.11 65%
cucumber 84.6 0.12 40%
pickles 84.6 0.12 40%
chard 111.1 0.19 51%
rhubarb 112.5 0.21 55%
beet greens 115.6 0.22 35%
sauerkraut 96.7 0.19 39%
radishes 75.3 0.16 43%
seaweed (laver) 171.9 0.35 80%
chicory greens 108.0 0.23 23%
radicchio 107.9 0.23 68%
cabbage 107.6 0.23 55%
lettuce 65.9 0.15 50%
chayote 107.2 0.24 41%
coconut water 73.7 0.19 66%
white mushroom 90.5 0.22 65%
endive 54.8 0.17 7%
turnips 56.4 0.21 51%
alfalfa 64.6 0.23 19%
blackberries 148.9 0.43 27%
peas 137.1 0.42 65%
eggplant 42.9 0.25 35%
red cabbage 68.1 0.29 55%
arugula 36.0 0.25 45%
cantaloupe 78.6 0.34 70%
coriander 15.9 0.23 30%
pinto beans 6.0 0.22 83%
celeriac 101.5 0.42 72%
turnips -7.8 0.22 61%
spirulina 8.6 0.26 70%
carambola 32.7 0.31 56%
strawberries 25.9 0.32 49%
chives 13.2 0.30 48%
soybeans (sprouted) 276.1 0.81 49%
limes -9.5 0.30 70%
beets 53.2 0.43 70%
mulberries 51.9 0.43 74%
seaweed (kelp) 43.5 0.43 77%
seaweed (wakame) 49.6 0.45 79%
grapefruit -49.9 0.30 83%
boysenberries 41.4 0.50 54%
kiwifruit 85.8 0.61 55%
raspberries 27.6 0.52 30%
gooseberries -23.9 0.44 52%
apricots -16.4 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 January 04 2020 while his least nutrient-dense day is January 21 2020.

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