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
1.0
Zinc : Copper
8.4
Potassium : Sodium
1.3
Calcium : Magnesium
3.3
Iron : Copper
6.3
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 100%
Potassium 134%
Panto Acid (B5) 138%
Magnesium 139%
Phosphorus 144%
Vitamin D 165%
Manganese 188%
Cystine 345%
Folate 336%
Niacin (B3) 369%
Vitamin E 205%
Selenium 461%
Copper 412%
Zinc 229%
Calcium 229%

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 2283.2 1.89 50%
beef liver 1441.2 1.75 60%
veal liver 1485.4 1.92 55%
lamb kidney 791.4 1.12 52%
pork liver 1058.1 1.65 59%
lamb (lean) 954.2 1.44 43%
lamb liver 1020.0 1.68 48%
pork chops 988.2 1.74 54%
chicken liver 734.0 1.72 50%
whole egg 509.6 1.43 30%
turkey liver 718.8 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2571.8 1.43 47%
crab 1114.6 0.83 71%
lobster 1137.2 0.89 71%
halibut 1134.5 1.11 66%
mollusks conch 1105.7 1.30 54%
salmon 1195.1 1.56 52%
mussel 692.1 0.86 63%
rockfish 765.2 1.09 66%
crayfish 584.7 0.82 67%
flounder 487.5 0.86 57%
clam 682.8 1.42 73%
octopus 785.9 1.64 71%
pollock 352.8 1.11 69%
molluscs 133.7 0.69 77%
oysters 293.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 630.4 0.23 49%
amaranth leaves 432.2 0.21 86%
turnip greens 475.0 0.29 44%
portabella mushrooms 462.7 0.29 55%
snap beans 281.2 0.15 58%
artichokes 413.1 0.47 49%
asparagus 282.4 0.22 50%
chinese cabbage 204.0 0.12 54%
pumpkin 210.2 0.20 76%
shiitake mushroom 298.4 0.39 58%
escarole 185.9 0.19 24%
celery 163.3 0.18 50%
kale 209.6 0.28 60%
zucchini 144.3 0.17 40%
collards 223.8 0.33 37%
mung beans 146.0 0.19 74%
banana pepper 177.1 0.27 36%
summer squash 139.0 0.19 45%
cauliflower 165.3 0.25 50%
parsley 208.8 0.36 48%
broccoli 207.6 0.35 50%
onions 189.2 0.32 65%
okra 144.0 0.22 50%
pickles 81.8 0.12 40%
cucumber 81.8 0.12 40%
winter squash 222.0 0.40 69%
mustard greens 144.8 0.27 36%
watercress 62.2 0.11 65%
jalapeno peppers 137.5 0.27 37%
coconut water 96.6 0.19 66%
chayote 122.9 0.24 41%
radishes 76.1 0.16 43%
rhubarb 102.0 0.21 55%
sauerkraut 92.4 0.19 39%
red peppers 152.7 0.31 40%
white mushroom 107.1 0.22 65%
chard 78.9 0.19 51%
butternut squash 213.2 0.45 75%
radicchio 94.1 0.23 68%
brussel sprouts 185.7 0.42 50%
turnips 76.3 0.21 51%
chicory greens 84.2 0.23 23%
beet greens 82.6 0.22 35%
lettuce 44.7 0.15 50%
alfalfa 69.2 0.23 19%
endive 42.0 0.17 7%
seaweed (laver) 130.7 0.35 80%
carrots 154.6 0.41 64%
cabbage 61.7 0.23 55%
celeriac 155.0 0.42 72%
eggplant 53.4 0.25 35%
blackberries 140.3 0.43 27%
soybeans (sprouted) 322.6 0.81 49%
red cabbage 62.1 0.29 55%
arugula 27.4 0.25 45%
coriander 12.3 0.23 30%
edamame 507.9 1.21 41%
pinto beans 6.4 0.22 83%
turnips 0.1 0.22 61%
peas 97.5 0.42 65%
spirulina 9.1 0.26 70%
beets 72.8 0.43 70%
chives 8.6 0.30 48%
carambola 16.8 0.31 56%
mulberries 47.1 0.43 74%
limes -16.0 0.30 70%
seaweed (kelp) 42.8 0.43 77%
strawberries -15.5 0.32 49%
boysenberries 64.7 0.50 54%
seaweed (wakame) 41.8 0.45 79%
cantaloupe -36.9 0.34 70%
lemongrass 280.9 0.99 93%
raspberries 31.7 0.52 30%
gooseberries -36.0 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 January 17 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 89
LC Paleo Porridge 2.0 172
powerstart cacao 194
Blueberries, Wild, Frozen, Alaska Native 18
ABC Butter 136
Eggs, Cooked 136
Coconut Flour 60
Laver, Nori, Dried 14
Portabella mushrooms, cooked from fresh, high in vitamin D 49
Tomato Raw, Includes Cherry, Grape, Roma 14
Onion, White, Yellow or Red, Raw 28
Sauerkraut 29
Spinach, Raw 21
Mustard 17
Almond Milk, Plain, Original, Unsweetened 72
KAL, Nutritional Yeast Flakes 24
Sardines, Canned in Oil, Drained 163
Watercress, Raw 8

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

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