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
2.1
Zinc : Copper
12.8
Potassium : Sodium
1.9
Calcium : Magnesium
1.6
Iron : Copper
5.3
Calcium : Phosphorus
0.5

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 75%
Thiamin (B1) 123%
Vitamin D 125%
Calcium 131%
Potassium 149%
Magnesium 165%
Panto Acid (B5) 192%
Vitamin E 209%
Riboflavin (B2) 223%
Phosphorus 232%
Vitamin B6 266%
Niacin (B3) 274%
Manganese 286%

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
lamb liver 926.7 1.68 48%
beef liver 833.1 1.75 60%
lamb kidney 617.2 1.12 52%
pork chops 708.8 1.74 54%
veal liver 723.1 1.92 55%
pork liver 566.2 1.65 59%
beef kidney 448.7 1.57 52%
chicken liver 420.2 1.72 50%
kefir (low fat) 2.9 0.41 64%
turkey liver 360.9 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1565.9 1.43 47%
salmon 899.3 1.56 52%
halibut 519.8 1.11 66%
mussel 179.6 0.86 63%
trout 368.6 1.68 45%
rockfish 195.1 1.09 66%
crab 126.8 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 400.2 0.23 49%
portabella mushrooms 335.9 0.29 55%
wheat bran 730.4 2.16 38%
pumpkin 242.9 0.20 76%
shiitake mushroom 285.2 0.39 58%
winter squash 261.6 0.40 69%
banana pepper 197.0 0.27 36%
red peppers 209.4 0.31 40%
butternut squash 243.9 0.45 75%
turnip greens 198.2 0.29 44%
asparagus 175.8 0.22 50%
amaranth leaves 162.1 0.21 86%
brussel sprouts 201.8 0.42 50%
chinese cabbage 124.3 0.12 54%
snap beans 120.6 0.15 58%
kale 144.4 0.28 60%
zucchini 117.2 0.17 40%
celery 115.5 0.18 50%
escarole 115.9 0.19 24%
jalapeno peppers 130.4 0.27 37%
cauliflower 124.3 0.25 50%
broccoli 148.1 0.35 50%
collards 139.9 0.33 37%
cucumber 77.8 0.12 40%
pickles 77.8 0.12 40%
summer squash 92.4 0.19 45%
okra 96.0 0.22 50%
mung beans 85.2 0.19 74%
mustard greens 96.5 0.27 36%
white mushroom 85.6 0.22 65%
watercress 53.2 0.11 65%
carrots 122.7 0.41 64%
chayote 82.6 0.24 41%
celeriac 114.7 0.42 72%
artichokes 127.6 0.47 49%
parsley 97.2 0.36 48%
coconut water 55.6 0.19 66%
turnips 59.0 0.21 51%
seaweed (laver) 93.5 0.35 80%
beet greens 61.2 0.22 35%
sauerkraut 50.4 0.19 39%
onions 79.8 0.32 65%
peas 104.8 0.42 65%
chard 45.3 0.19 51%
eggplant 58.2 0.25 35%
radishes 35.5 0.16 43%
rhubarb 48.5 0.21 55%
lettuce 32.9 0.15 50%
red cabbage 67.5 0.29 55%
cabbage 48.8 0.23 55%
chicory greens 46.1 0.23 23%
sweet potato 203.6 0.90 81%
endive 26.1 0.17 7%
radicchio 38.7 0.23 68%
alfalfa 25.2 0.23 19%
turnips 22.0 0.22 61%
cantaloupe 42.6 0.34 70%
mulberries 60.2 0.43 74%
blackberries 56.6 0.43 27%
coriander 7.7 0.23 30%
arugula 11.3 0.25 45%
pinto beans 4.1 0.22 83%
peaches 39.0 0.39 70%
spirulina 8.1 0.26 70%
grapefruit 12.2 0.30 83%
strawberries 13.8 0.32 49%
jerusalem-artichokes 110.2 0.73 87%
nectarines 40.3 0.44 72%
chives 3.8 0.30 48%
honeydew melon 12.4 0.36 66%
limes -7.9 0.30 70%
carambola -3.8 0.31 56%
grapefruit -3.2 0.33 85%
beets 13.6 0.43 70%
gooseberries 13.8 0.44 52%
watermelon -22.0 0.30 60%
boysenberries 23.9 0.50 54%
kiwifruit 53.4 0.61 55%
seaweed (kelp) 5.4 0.43 77%
seaweed (wakame) 13.9 0.45 79%
apricots 12.4 0.48 71%
oranges 2.6 0.46 77%
cranberries 1.2 0.46 65%

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 January 15 2019 while his least nutrient-dense day is January 19 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)
Basil, Fresh 14
Coriander Leaf, Fresh 28
Endive, Curly, Raw 14
Chard, Swiss, Raw 22
Chinese Cabbage, Pe-Tsai, Raw 34
Asparagus, Raw 23
Spinach, Raw 14
Blueberries, Frozen, Unsweetened 41
Greek Yogurt, Plain, Nonfat 177
Shrimp, Cooked from Frozen 101
Broccoli, Cooked, Boiled, Drained, with Salt 50
Chicken Breast, Skin Eaten 188
Chewing Gum, Sugar Free 21
Eggs, Cooked 191
Heinz, Tomato Ketchup, No Sugar Added 50
Sardines, Canned in Water, Drained 180
Salmon, Coho Silver, Wild, Cooked 118
Herring, Smoked or Kippered, Canned, Drained 163

Worst Day

food name energy (kcal)
Basil, Fresh 14
Endive, Curly, Raw 14
Coriander Leaf, Fresh 23
Chard, Swiss, Raw 32
Zucchini, Cooked from Frozen 26
Okra, frozen, unprepared 43
Chinese Cabbage, Pe-Tsai, Raw 18
Asparagus, Raw 23
Spinach, Raw 14
Broccoli, Cooked, Boiled, Drained, with Salt 30
Blueberries, Frozen, Unsweetened 43
Caviar 13
Mussel, Cooked 293
Carrots, Raw 44
Peanuts, Dry Roasted, Unsalted 1498
Chewing Gum, Sugar Free 21

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