Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Vincent 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
1.3
Zinc : Copper
6.6
Potassium : Sodium
2.0
Calcium : Magnesium
2.1
Iron : Copper
11.1
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Vincent’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 52%
Vitamin D 62%
Magnesium 71%
Calcium 75%
Zinc 82%
Thiamin (B1) 92%
Potassium 110%
Vitamin E 145%
Panto Acid (B5) 150%
Phosphorus 158%
Vitamin B6 171%
Copper 186%
Folate 186%

optimal foods for you

The foods listed below will provide Vincent 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 727.8 1.92 55%
beef liver 562.4 1.75 60%
lamb liver 530.7 1.68 48%
lamb kidney 324.5 1.12 52%
pork chops 455.4 1.74 54%
pork liver 412.7 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1382.1 1.43 47%
mollusks conch 688.5 1.30 54%
crab 343.3 0.83 71%
salmon 536.5 1.56 52%
lobster 291.9 0.89 71%
halibut 312.8 1.11 66%
mussel 171.8 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
spinach 498.8 0.23 49%
black beans 1428.3 3.41 73%
oat bran 1051.6 2.46 65%
winter squash 368.6 0.40 69%
turnip greens 329.2 0.29 44%
brussel sprouts 352.3 0.42 50%
artichokes 365.2 0.47 49%
snap beans 261.4 0.15 58%
amaranth leaves 273.8 0.21 86%
butternut squash 341.8 0.45 75%
pumpkin 257.3 0.20 76%
edamame 552.8 1.21 41%
wheat bran 816.7 2.16 38%
red peppers 255.4 0.31 40%
banana pepper 234.1 0.27 36%
asparagus 219.6 0.22 50%
portabella mushrooms 237.0 0.29 55%
chinese cabbage 182.1 0.12 54%
cauliflower 200.8 0.25 50%
escarole 183.7 0.19 24%
celery 174.7 0.18 50%
zucchini 173.0 0.17 40%
broccoli 223.1 0.35 50%
shiitake mushroom 220.7 0.39 58%
summer squash 159.0 0.19 45%
jalapeno peppers 175.7 0.27 37%
kale 174.3 0.28 60%
okra 158.1 0.22 50%
parsley 189.7 0.36 48%
onions 175.4 0.32 65%
mung beans 136.1 0.19 74%
collards 175.0 0.33 37%
pickles 93.9 0.12 40%
cucumber 93.9 0.12 40%
coconut water 112.8 0.19 66%
soybeans (sprouted) 296.3 0.81 49%
chayote 125.5 0.24 41%
sauerkraut 108.0 0.19 39%
mustard greens 117.7 0.27 36%
peas 161.7 0.42 65%
radishes 78.2 0.16 43%
turnips 90.2 0.21 51%
watercress 54.8 0.11 65%
cowpeas 367.9 1.16 69%
celeriac 147.3 0.42 72%
cabbage 88.5 0.23 55%
red cabbage 98.4 0.29 55%
carrots 127.8 0.41 64%
radicchio 74.3 0.23 68%
eggplant 79.0 0.25 35%
rhubarb 65.9 0.21 55%
chard 58.6 0.19 51%
lettuce 47.3 0.15 50%
beet greens 66.8 0.22 35%
chicory greens 65.8 0.23 23%
white mushroom 62.5 0.22 65%
alfalfa 57.3 0.23 19%
beets 113.7 0.43 70%
endive 39.8 0.17 7%
lentils 332.4 1.16 64%
blackberries 111.5 0.43 27%
seaweed (laver) 84.0 0.35 80%
cantaloupe 76.6 0.34 70%
turnips 41.4 0.22 61%
strawberries 56.3 0.32 49%
arugula 22.0 0.25 45%
boysenberries 93.3 0.50 54%
grapefruit 35.4 0.30 83%
honeydew melon 50.5 0.36 66%
coriander 9.8 0.23 30%
pinto beans 5.7 0.22 83%
mulberries 58.4 0.43 74%
kiwifruit 111.8 0.61 55%
spirulina 6.3 0.26 70%
grapefruit 22.2 0.33 85%
carambola 15.7 0.31 56%
chives 7.3 0.30 48%
leeks 94.4 0.61 83%
limes -3.3 0.30 70%
lupin seeds 1009.3 3.71 51%
peaches 20.9 0.39 70%
watermelon -6.8 0.30 60%
seaweed (kelp) 26.6 0.43 77%
lemongrass 193.7 0.99 93%
sweet potato 160.5 0.90 81%
raspberries 49.6 0.52 30%
seaweed (wakame) 25.8 0.45 79%

macronutrients

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

macro targets

While Vincent’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) 110 210
fat (g) 25 75
carbs (g) 0 120
energy (calories) 1600

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 Vincent’s food log based on the harder to find 50% of the essential nutrients. Vincent’s most nutrient dense day is July 14 2019 while his least nutrient-dense day is July 11 2019.

best and worst days

Vincent’s food diary for the best and worst days are shown below for comparison. Vincent 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)
Great Lakes Gelatin, Collagen Hydrolysate 36
Eggs, Cooked 195
Carrots, Raw 93
Nutrigold, Triple Strength Fish Oil, Omega-3 Gold 25
Greek Yogurt, Plain, Nonfat 160
Chicken Breast, Skin Eaten 230
Kiwi Fruit, SunGold 85
Great Lakes Gelatin, Collagen Hydrolysate 36
Kiwi Fruit, SunGold 85
Spinach, Raw 35
Broccoli, Cooked, Boiled, Drained, with Salt 170
Tilapia 128

Worst Day

food name energy (kcal)
Great Lakes Gelatin, Collagen Hydrolysate 36
Eggs, Cooked 293
Carrots, Raw 46
Nutrigold, Triple Strength Fish Oil, Omega-3 Gold 25
Chicken Breast, Skin Eaten 260
Greek Yogurt, Plain, Nonfat 156
Plum, Fresh 51
Plum, Fresh 46
Plum, Fresh 50
Plum, Fresh 50
Great Lakes Gelatin, Collagen Hydrolysate 36
Salmon, Red, Sockeye, Raw 265
Plum, Fresh 51
Plum, Fresh 253

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