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
3.2
Zinc : Copper
8.3
Potassium : Sodium
1.0
Calcium : Magnesium
2.7
Iron : Copper
9.7
Calcium : Phosphorus
0.6

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 42%
Magnesium 44%
Calcium 59%
Zinc 66%
Vitamin E 70%
Manganese 72%
Sodium 73%
Phosphorus 80%
Potassium 81%
Panto Acid (B5) 97%
Iron 116%
Copper 120%
Omega-3 120%
Cystine 167%
Vitamin K 127%
Folate 328%
Niacin (B3) 467%
Vitamin C 286%
Vitamin A 328%
Selenium 128%

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 1675.9 1.75 60%
pork liver 1564.2 1.65 59%
lamb liver 1577.4 1.68 48%
veal liver 1713.6 1.92 55%
lamb kidney 1039.6 1.12 52%
chicken liver 905.8 1.72 50%
turkey liver 865.1 1.89 47%
beef kidney 634.3 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2746.2 1.43 47%
lobster 1143.0 0.89 71%
crab 1068.4 0.83 71%
mussel 987.4 0.86 63%
salmon 1364.4 1.56 52%
halibut 1050.6 1.11 66%
mollusks conch 1015.0 1.30 54%
rockfish 814.4 1.09 66%
octopus 1052.9 1.64 71%
crayfish 545.3 0.82 67%
flounder 488.7 0.86 57%
oysters 423.7 1.02 59%
clam 637.9 1.42 73%
pollock 389.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 867.9 0.23 49%
turnip greens 780.9 0.29 44%
amaranth leaves 579.2 0.21 86%
snap beans 430.6 0.15 58%
collards 520.5 0.33 37%
kale 422.3 0.28 60%
chinese cabbage 332.1 0.12 54%
portabella mushrooms 379.0 0.29 55%
pumpkin 316.5 0.20 76%
asparagus 325.9 0.22 50%
parsley 378.9 0.36 48%
escarole 271.4 0.19 24%
winter squash 382.1 0.40 69%
onions 313.3 0.32 65%
artichokes 397.3 0.47 49%
red peppers 291.7 0.31 40%
brussel sprouts 344.8 0.42 50%
mustard greens 254.0 0.27 36%
jalapeno peppers 248.6 0.27 37%
broccoli 296.8 0.35 50%
zucchini 197.2 0.17 40%
celery 196.8 0.18 50%
butternut squash 348.2 0.45 75%
banana pepper 235.1 0.27 36%
summer squash 182.4 0.19 45%
mung beans 170.8 0.19 74%
cauliflower 199.1 0.25 50%
edamame 735.5 1.21 41%
sauerkraut 142.8 0.19 39%
okra 156.2 0.22 50%
watercress 82.4 0.11 65%
shiitake mushroom 240.5 0.39 58%
pickles 90.4 0.12 40%
cucumber 90.4 0.12 40%
chard 126.0 0.19 51%
beet greens 130.7 0.22 35%
carrots 229.8 0.41 64%
seaweed (laver) 189.8 0.35 80%
radishes 79.9 0.16 43%
rhubarb 108.7 0.21 55%
lettuce 75.7 0.15 50%
chicory greens 114.0 0.23 23%
radicchio 112.0 0.23 68%
turnips 95.8 0.21 51%
cabbage 102.6 0.23 55%
coconut water 75.1 0.19 66%
white mushroom 93.7 0.22 65%
chayote 100.0 0.24 41%
endive 59.8 0.17 7%
peas 190.5 0.42 65%
alfalfa 74.4 0.23 19%
blackberries 149.2 0.43 27%
red cabbage 75.7 0.29 55%
arugula 41.0 0.25 45%
eggplant 39.0 0.25 35%
coriander 17.7 0.23 30%
mulberries 125.8 0.43 74%
pinto beans 6.7 0.22 83%
cantaloupe 62.3 0.34 70%
celeriac 107.9 0.42 72%
spirulina 10.6 0.26 70%
turnips -13.1 0.22 61%
chives 14.7 0.30 48%
strawberries 23.0 0.32 49%
carambola 14.8 0.31 56%
lemongrass 390.0 0.99 93%
limes -3.1 0.30 70%
soybeans (sprouted) 283.2 0.81 49%
beets 59.1 0.43 70%
seaweed (kelp) 52.9 0.43 77%
seaweed (wakame) 57.0 0.45 79%
boysenberries 47.9 0.50 54%
grapefruit -79.6 0.30 83%
leeks 81.8 0.61 83%
raspberries 25.3 0.52 30%
apricots -20.7 0.48 71%
gooseberries -41.9 0.44 52%
kiwifruit 44.1 0.61 55%

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 December 13 2019 while his least nutrient-dense day is January 02 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