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
2.3
Zinc : Copper
6.8
Potassium : Sodium
1.8
Calcium : Magnesium
3.0
Iron : Copper
14.9
Calcium : Phosphorus
0.8

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
Vitamin D 14%
Sodium 50%
Thiamin (B1) 59%
Zinc 69%
Potassium 92%
Magnesium 96%
Panto Acid (B5) 103%
Niacin (B3) 127%
Manganese 131%
Vitamin E 137%
Calcium 141%
Phosphorus 149%
Vitamin B6 149%

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
pork chops 770.7 1.74 54%
lamb liver 705.0 1.68 48%
lamb kidney 447.7 1.12 52%
beef liver 618.8 1.75 60%
veal liver 641.5 1.92 55%
pork liver 395.3 1.65 59%
kefir (low fat) 2.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1189.7 1.43 47%
salmon 830.6 1.56 52%
halibut 524.0 1.11 66%
crab 329.2 0.83 71%
mollusks conch 455.1 1.30 54%
lobster 308.5 0.89 71%
mussel 246.7 0.86 63%
crayfish 115.9 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1145.0 2.16 38%
spinach 450.2 0.23 49%
oat bran 1115.7 2.46 65%
winter squash 360.9 0.40 69%
portabella mushrooms 297.2 0.29 55%
pumpkin 250.0 0.20 76%
butternut squash 330.0 0.45 75%
turnip greens 280.5 0.29 44%
amaranth leaves 239.6 0.21 86%
shiitake mushroom 290.2 0.39 58%
snap beans 212.6 0.15 58%
banana pepper 224.8 0.27 36%
artichokes 275.1 0.47 49%
asparagus 192.0 0.22 50%
red peppers 212.1 0.31 40%
chinese cabbage 150.3 0.12 54%
zucchini 151.3 0.17 40%
escarole 150.7 0.19 24%
kale 175.3 0.28 60%
summer squash 143.9 0.19 45%
jalapeno peppers 163.2 0.27 37%
brussel sprouts 208.3 0.42 50%
celery 130.4 0.18 50%
collards 175.4 0.33 37%
cauliflower 146.4 0.25 50%
okra 134.0 0.22 50%
broccoli 166.1 0.35 50%
mung beans 114.8 0.19 74%
coconut water 108.8 0.19 66%
parsley 153.0 0.36 48%
pickles 81.7 0.12 40%
cucumber 81.7 0.12 40%
mustard greens 118.6 0.27 36%
chayote 108.5 0.24 41%
turnips 92.6 0.21 51%
watercress 53.9 0.11 65%
celeriac 150.3 0.42 72%
sauerkraut 78.5 0.19 39%
onions 109.3 0.32 65%
white mushroom 75.7 0.22 65%
radishes 53.4 0.16 43%
rhubarb 65.0 0.21 55%
chard 57.8 0.19 51%
peas 128.9 0.42 65%
carrots 122.5 0.41 64%
cabbage 66.5 0.23 55%
eggplant 71.4 0.25 35%
beet greens 65.7 0.22 35%
red cabbage 83.7 0.29 55%
lettuce 38.4 0.15 50%
chicory greens 56.2 0.23 23%
radicchio 53.5 0.23 68%
endive 34.8 0.17 7%
alfalfa 45.6 0.23 19%
blackberries 102.4 0.43 27%
soybeans (sprouted) 220.9 0.81 49%
seaweed (laver) 72.9 0.35 80%
turnips 33.5 0.22 61%
cantaloupe 57.2 0.34 70%
arugula 16.6 0.25 45%
coriander 8.9 0.23 30%
pinto beans 5.5 0.22 83%
strawberries 32.0 0.32 49%
mulberries 62.0 0.43 74%
spirulina 7.6 0.26 70%
lemongrass 227.3 0.99 93%
sweet potato 199.2 0.90 81%
grapefruit 7.8 0.30 83%
chives 5.6 0.30 48%
peaches 32.6 0.39 70%
beets 40.4 0.43 70%
honeydew melon 15.0 0.36 66%
carambola 2.6 0.31 56%
limes -13.0 0.30 70%
nectarines 30.0 0.44 72%
watermelon -14.7 0.30 60%
grapefruit -6.5 0.33 85%
seaweed (kelp) 16.2 0.43 77%
raspberries 44.2 0.52 30%
boysenberries 32.2 0.50 54%
seaweed (wakame) 20.4 0.45 79%
gooseberries 4.5 0.44 52%
kiwifruit 55.4 0.61 55%
jerusalem-artichokes 87.2 0.73 87%
apricots 9.3 0.48 71%

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 August 02 2019 while his least nutrient-dense day is August 06 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
Spinach, Raw 92
Eggs, Cooked 195
Nutrigold, Triple Strength Fish Oil, Omega-3 Gold 25
Chicken Breast, Skin Eaten 300
Black Olives 212
Great Lakes Gelatin, Collagen Hydrolysate 36
Blueberries, Frozen, Unsweetened 204
Greek Yogurt, Plain, Nonfat 295

Worst Day

food name energy (kcal)
Great Lakes Gelatin, Collagen Hydrolysate 39
Spinach, Raw 69
Eggs, Cooked 195
One Bar, Birthday Cake 462
Quaker Rice Cakes, Chocolate Crunch 196
Peanut Butter, Regular, Salted 419
PB2, Powdered Peanut Butter 67
Peanut Butter, Regular, Salted 329
Nutrigold, Triple Strength Fish Oil, Omega-3 Gold 25
Blueberries, Frozen, Unsweetened 128
Chicken Breast, Skin Eaten 300

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