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
2.8
Zinc : Copper
5.7
Potassium : Sodium
1.1
Calcium : Magnesium
1.5
Iron : Copper
14.8
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
Vitamin D 39%
Calcium 42%
Vitamin E 54%
Zinc 79%
Potassium 81%
Magnesium 87%
Vitamin C 90%
Niacin (B3) 98%
Riboflavin (B2) 116%
Thiamin (B1) 121%
Vitamin B6 133%
Panto Acid (B5) 134%
Omega-3 137%

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 1016.6 1.68 48%
veal liver 975.8 1.92 55%
beef liver 917.7 1.75 60%
pork chops 835.2 1.74 54%
lamb kidney 646.8 1.12 52%
pork liver 719.8 1.65 59%
beef kidney 467.5 1.57 52%
chicken liver 447.7 1.72 50%
kefir (low fat) 3.0 0.41 64%
pork loin 433.4 1.93 41%
turkey liver 408.2 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1527.7 1.43 47%
salmon 820.4 1.56 52%
halibut 467.6 1.11 66%
crab 261.1 0.83 71%
lobster 189.5 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 406.4 0.23 49%
portabella mushrooms 348.4 0.29 55%
red peppers 284.0 0.31 40%
pumpkin 245.5 0.20 76%
shiitake mushroom 298.2 0.39 58%
banana pepper 257.3 0.27 36%
amaranth leaves 220.1 0.21 86%
winter squash 249.8 0.40 69%
turnip greens 211.5 0.29 44%
asparagus 190.3 0.22 50%
chinese cabbage 156.4 0.12 54%
brussel sprouts 234.4 0.42 50%
butternut squash 238.9 0.45 75%
cauliflower 160.7 0.25 50%
kale 169.5 0.28 60%
zucchini 135.7 0.17 40%
broccoli 184.9 0.35 50%
escarole 126.7 0.19 24%
celery 114.4 0.18 50%
jalapeno peppers 137.5 0.27 37%
parsley 157.7 0.36 48%
snap beans 99.9 0.15 58%
summer squash 109.9 0.19 45%
mung beans 105.7 0.19 74%
mustard greens 124.4 0.27 36%
pickles 75.6 0.12 40%
cucumber 75.6 0.12 40%
okra 105.5 0.22 50%
collards 131.7 0.33 37%
watercress 60.5 0.11 65%
wheat bran 656.5 2.16 38%
white mushroom 89.8 0.22 65%
chayote 86.7 0.24 41%
peas 132.9 0.42 65%
radishes 48.8 0.16 43%
sauerkraut 58.0 0.19 39%
seaweed (laver) 103.8 0.35 80%
beet greens 67.4 0.22 35%
cabbage 65.3 0.23 55%
onions 91.0 0.32 65%
chard 53.0 0.19 51%
turnips 57.0 0.21 51%
carrots 112.5 0.41 64%
artichokes 127.5 0.47 49%
lettuce 33.3 0.15 50%
coconut water 43.5 0.19 66%
celeriac 108.0 0.42 72%
chicory greens 49.6 0.23 23%
rhubarb 43.5 0.21 55%
red cabbage 66.9 0.29 55%
eggplant 51.3 0.25 35%
radicchio 45.3 0.23 68%
endive 29.6 0.17 7%
cantaloupe 70.1 0.34 70%
alfalfa 35.1 0.23 19%
grapefruit 53.6 0.30 83%
strawberries 55.2 0.32 49%
turnips 27.8 0.22 61%
kiwifruit 139.6 0.61 55%
mulberries 73.6 0.43 74%
coriander 8.4 0.23 30%
arugula 12.4 0.25 45%
pinto beans 4.5 0.22 83%
blackberries 58.1 0.43 27%
grapefruit 29.1 0.33 85%
spirulina 7.8 0.26 70%
carambola 15.9 0.31 56%
chives 5.2 0.30 48%
limes 4.0 0.30 70%
peaches 26.5 0.39 70%
honeydew melon 13.0 0.36 66%
oranges 33.1 0.46 77%
nectarines 24.2 0.44 72%
sweet potato 154.8 0.90 81%
gooseberries 17.3 0.44 52%
seaweed (kelp) 8.1 0.43 77%
watermelon -29.7 0.30 60%
beets 5.4 0.43 70%
seaweed (wakame) 9.5 0.45 79%
apricots 9.4 0.48 71%
jerusalem-artichokes 68.6 0.73 87%
raspberries 9.7 0.52 30%
cranberries -12.4 0.46 65%
boysenberries -6.0 0.50 54%

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 April 28 2020 while his least nutrient-dense day is April 27 2020.

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 72
Mussel, Cooked 344
Oatmeal, Regular or Quick, Dry 227
Mushrooms, Canned, Drained 39
Lettuce, Romaine or Cos 51
Black Olives 207
Great Lakes Gelatin, Collagen Hydrolysate 90
Blueberries, Frozen, Unsweetened 50
Oatmeal, Regular or Quick, Dry 227
Kirkland, Mixed Frozen Berries 28
Mussel, Cooked 344
Potatoes, Flesh and Skin, Raw 154

Worst Day

food name energy (kcal)
Great Lakes Gelatin, Collagen Hydrolysate 72
Eggs, Cooked 174
Oatmeal, Regular or Quick, Dry 227
Mushrooms, Canned, Drained 39
Lettuce, Romaine or Cos 51
Black Olives 207
Great Lakes Gelatin, Collagen Hydrolysate 90
Blueberries, Frozen, Unsweetened 50
Oatmeal, Regular or Quick, Dry 227
Kirkland, Mixed Frozen Berries 28
Tuna, Albacore, Cooked 218
Potatoes, Flesh and Skin, Raw 154

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