Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kelly get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Kelly’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Kelly with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
15.4
Zinc : Copper
19.2
Potassium : Sodium
2.4
Calcium : Magnesium
2.2
Iron : Copper
23.4
Calcium : Phosphorus
0.3

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 6%
Folate 22%
Sodium 32%
Calcium 43%
Omega-3 49%
Magnesium 53%
Copper 55%
Iron 57%
Vitamin D 58%
Vitamin E 71%
Vitamin K1 79%
Potassium 83%
Panto Acid (B5) 91%

optimal foods for you

The foods listed below will provide Kelly with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).

macronutrients

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

protein

Kelly’s protein intake is 2.4g/kg LBM or 133g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Kelly’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 22
RDI/sedentary ~11% 0.8 44
typical ~16% 1.2 66
minimum nutrient optimiser ~24% 1.8 75
Kelly 35% 2.44 133

macro targets

While Kelly’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) 75 190
fat (g) 20 75
carbs (g) 0 115
energy (calories) 1450

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 Kelly’s food log based on the harder to find 50% of the essential nutrients. Kelly’s most nutrient dense day is March 26 2019 while her least nutrient-dense day is March 26 2019.

best and worst days

Kelly’s food diary for the best and worst days are shown below for comparison. Kelly 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)
Jalapeno Peppers, Raw 4
Tomatillo Salsa 11
Natural Selection Foods, Organic Baby Arugula 8
Broccoli Seeds, Sprouted, Raw 11
Shredded Carrots 8
Primal Nutrition, Primal Kitchen, Mayonnaise, Chipotle Lime Mayo 100
Eggs, Cooked 155
Organic Kale Salad 36
Kevita Inc., Master Brew Kombucha, Ginger 67
Apples, Raw, Fuji, with Skin 100
Tuna, Yellowfin, Albacore, Ahi, Fresh, Raw 247
Avomex, Glucamole Minis 100
Olivio, Extra Virgin Olive 119
Daisy Brand, Cottage Cheese 55
Bob's Red Mill Natural Foods, Organic Whole Grain Tri-color Quinoa 170
Ground Turkey, Lean, 7% Fat, 93% Lean Meat 362

Worst Day

food name energy (kcal)
Jalapeno Peppers, Raw 4
Tomatillo Salsa 11
Natural Selection Foods, Organic Baby Arugula 8
Broccoli Seeds, Sprouted, Raw 11
Shredded Carrots 8
Primal Nutrition, Primal Kitchen, Mayonnaise, Chipotle Lime Mayo 100
Eggs, Cooked 155
Organic Kale Salad 36
Kevita Inc., Master Brew Kombucha, Ginger 67
Apples, Raw, Fuji, with Skin 100
Tuna, Yellowfin, Albacore, Ahi, Fresh, Raw 247
Avomex, Glucamole Minis 100
Olivio, Extra Virgin Olive 119
Daisy Brand, Cottage Cheese 55
Bob's Red Mill Natural Foods, Organic Whole Grain Tri-color Quinoa 170
Ground Turkey, Lean, 7% Fat, 93% Lean Meat 362

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