Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help moh 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 autoimmune.

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 moh’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide moh with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.9
Zinc : Copper
11.2
Potassium : Sodium
1.3
Calcium : Magnesium
2.1
Iron : Copper
10.8
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that moh’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: low testosterone.

nutrient % DRI prioritize
Sodium 64%
Vitamin D 71%
Vitamin E 73%
Magnesium 90%
Potassium 90%
Manganese 94%
Calcium 96%
Zinc 129%
Phosphorus 141%
Omega-3 159%
Panto Acid (B5) 169%
Copper 173%
Iron 186%
Folate 214%
Vitamin C 313%

optimal foods for you

The foods listed below will provide moh 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
veal liver 649.2 1.92 55%
beef liver 466.1 1.75 60%
pork liver 347.8 1.65 59%
lamb kidney 182.8 1.12 52%
chicken liver 282.4 1.72 50%
beef tripe 90.5 1.03 55%
lamb liver 237.7 1.68 48%
lean pastrami 49.2 0.95 73%
turkey liver 249.2 1.89 47%
lamb lungs -0.7 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1293.9 1.43 47%
mollusks conch 744.7 1.30 54%
crab 363.2 0.83 71%
lobster 321.0 0.89 71%
mussel 255.4 0.86 63%
salmon 374.9 1.56 52%
halibut 226.3 1.11 66%
crayfish 137.8 0.82 67%
rockfish 138.0 1.09 66%
oysters 92.1 1.02 59%
trout 252.2 1.68 45%
flounder 41.2 0.86 57%
molluscs -19.1 0.69 77%
pollock 58.3 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 435.3 0.23 49%
turnip greens 348.2 0.29 44%
amaranth leaves 322.8 0.21 86%
winter squash 345.1 0.40 69%
pumpkin 249.2 0.20 76%
butternut squash 312.6 0.45 75%
broccoli 237.2 0.35 50%
cauliflower 208.1 0.25 50%
parsley 221.1 0.36 48%
escarole 178.2 0.19 24%
kale 193.8 0.28 60%
celery 166.7 0.18 50%
kiwifruit 269.0 0.61 55%
zucchini 152.3 0.17 40%
collards 190.1 0.33 37%
summer squash 148.9 0.19 45%
onions 178.8 0.32 65%
strawberries 140.0 0.32 49%
blackberries 164.3 0.43 27%
chayote 118.0 0.24 41%
sauerkraut 104.7 0.19 39%
lemongrass 300.6 0.99 93%
peas 151.1 0.42 65%
radishes 84.5 0.16 43%
cucumber 70.8 0.12 40%
turnips 78.8 0.21 51%
rhubarb 77.6 0.21 55%
watercress 50.0 0.11 65%
cantaloupe 105.3 0.34 70%
celeriac 127.1 0.42 72%
radicchio 77.1 0.23 68%
beets 122.6 0.43 70%
chard 62.9 0.19 51%
grapefruit 87.2 0.30 83%
mulberries 110.5 0.43 74%
beet greens 62.2 0.22 35%
carrots 105.7 0.41 64%
lettuce 39.2 0.15 50%
alfalfa 51.9 0.23 19%
endive 37.2 0.17 7%
grapefruit 75.5 0.33 85%
turnips 44.0 0.22 61%
boysenberries 106.8 0.50 54%
carambola 58.8 0.31 56%
honeydew melon 59.5 0.36 66%
raspberries 95.1 0.52 30%
arugula 22.4 0.25 45%
peaches 42.6 0.39 70%
limes 14.9 0.30 70%
chives 7.8 0.30 48%
gooseberries 39.7 0.44 52%
watermelon -2.4 0.30 60%
oranges 35.8 0.46 77%
nectarines 27.9 0.44 72%
mango 66.3 0.60 63%
cranberries 14.1 0.46 65%
pineapple 21.2 0.50 76%
apricots 16.2 0.48 71%
apricots -7.8 0.48 86%
sweet corn 61.8 0.86 71%
pears -51.6 0.42 64%
grapefruit juice -52.8 0.46 95%
cherries -44.4 0.50 61%
-36.2 0.53 74%
plums -59.3 0.46 66%
quince -39.1 0.57 86%
ginger 12.0 0.80 81%
blueberries -45.2 0.57 56%
litchis -49.9 0.66 87%
tangerine juice -96.4 0.50 95%
canned pineapple -90.2 0.52 92%
pomegrannets -23.4 0.83 68%
apples -98.0 0.52 50%
pineapple juice, unsweetened -102.8 0.53 74%

macronutrients

The macronutrient split of moh’s diet is shown in the chart below.

macro targets

While moh’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) 80 195
fat (g) 20 100
carbs (g) 0 65
energy (calories) 1500

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 moh’s food log based on the harder to find 50% of the essential nutrients. moh’s most nutrient dense day is April 09 2019 while his least nutrient-dense day is April 14 2019.

best and worst days

moh’s food diary for the best and worst days are shown below for comparison. moh 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