Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Justin 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 Justin’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
5.8
Zinc : Copper
5.8
Potassium : Sodium
0.7
Calcium : Magnesium
3.7
Iron : Copper
29.0
Calcium : Phosphorus
1.2

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 4%
Vitamin B12 21%
Zinc 23%
Magnesium 38%
Panto Acid (B5) 41%
Thiamin (B1) 41%
Omega-3 46%
Riboflavin (B2) 46%
Vitamin E 46%
Phosphorus 47%
Niacin (B3) 49%
Potassium 51%
Manganese 54%

optimal foods for you

The foods listed below will provide Justin 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 1579.0 1.68 48%
lamb kidney 980.0 1.12 52%
veal liver 1152.8 1.92 55%
beef liver 1064.7 1.75 60%
pork liver 908.2 1.65 59%
beef kidney 860.1 1.57 52%
pork chops 605.1 1.74 54%
chicken liver 540.8 1.72 50%
turkey liver 554.2 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2639.2 1.43 47%
salmon 1302.5 1.56 52%
mussel 786.6 0.86 63%
crab 508.8 0.83 71%
halibut 588.4 1.11 66%
mollusks conch 619.1 1.30 54%
lobster 478.9 0.89 71%
rockfish 468.4 1.09 66%
trout 582.4 1.68 45%
tuna 620.2 1.84 52%
flounder 232.5 0.86 57%
crayfish 207.9 0.82 67%
octopus 462.2 1.64 71%
oysters 256.7 1.02 59%
clam 361.1 1.42 73%
pollock 255.9 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 450.2 0.23 49%
wheat bran 1017.9 2.16 38%
portabella mushrooms 345.1 0.29 55%
oat bran 990.6 2.46 65%
pumpkin 249.6 0.20 76%
shiitake mushroom 300.5 0.39 58%
turnip greens 266.4 0.29 44%
winter squash 294.8 0.40 69%
snap beans 207.6 0.15 58%
amaranth leaves 224.3 0.21 86%
butternut squash 273.3 0.45 75%
zucchini 180.9 0.17 40%
asparagus 197.5 0.22 50%
summer squash 156.5 0.19 45%
escarole 152.0 0.19 24%
artichokes 236.1 0.47 49%
chinese cabbage 118.8 0.12 54%
banana pepper 162.7 0.27 36%
celery 120.2 0.18 50%
red peppers 161.5 0.31 40%
kale 149.2 0.28 60%
mung beans 119.6 0.19 74%
cauliflower 126.9 0.25 50%
collards 152.0 0.33 37%
cucumber 82.7 0.12 40%
pickles 82.7 0.12 40%
coconut water 105.0 0.19 66%
okra 112.6 0.22 50%
jalapeno peppers 121.2 0.27 37%
broccoli 149.7 0.35 50%
parsley 146.7 0.36 48%
mustard greens 108.9 0.27 36%
watercress 53.6 0.11 65%
edamame 411.6 1.21 41%
white mushroom 87.0 0.22 65%
brussel sprouts 146.6 0.42 50%
turnips 73.3 0.21 51%
chayote 79.8 0.24 41%
onions 101.5 0.32 65%
beet greens 71.6 0.22 35%
chard 55.7 0.19 51%
radishes 43.4 0.16 43%
rhubarb 57.0 0.21 55%
seaweed (laver) 102.9 0.35 80%
sauerkraut 50.6 0.19 39%
lettuce 36.7 0.15 50%
chicory greens 54.7 0.23 23%
eggplant 59.3 0.25 35%
endive 35.6 0.17 7%
cabbage 51.7 0.23 55%
alfalfa 49.2 0.23 19%
radicchio 48.0 0.23 68%
peas 105.5 0.42 65%
celeriac 102.3 0.42 72%
red cabbage 57.9 0.29 55%
carrots 90.1 0.41 64%
blackberries 79.4 0.43 27%
turnips 12.5 0.22 61%
arugula 16.0 0.25 45%
coriander 8.8 0.23 30%
pinto beans 4.5 0.22 83%
spirulina 9.0 0.26 70%
cantaloupe 25.6 0.34 70%
mulberries 52.2 0.43 74%
soybeans (sprouted) 174.6 0.81 49%
chives 5.2 0.30 48%
strawberries 6.7 0.32 49%
beets 24.2 0.43 70%
seaweed (wakame) 35.1 0.45 79%
lemongrass 205.2 0.99 93%
carambola -13.1 0.31 56%
peaches 8.7 0.39 70%
seaweed (kelp) 17.5 0.43 77%
limes -27.2 0.30 70%
grapefruit -28.6 0.30 83%

macronutrients

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

macro targets

While Justin’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) 75 185
fat (g) 20 75
carbs (g) 0 110
energy (calories) 1400

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 Justin’s food log based on the harder to find 50% of the essential nutrients. Justin’s most nutrient dense day is April 17 2019 while his least nutrient-dense day is April 18 2019.

best and worst days

Justin’s food diary for the best and worst days are shown below for comparison. Justin 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)
Cabbage Salad 104
Kraft Asian, Toasted Sesame Dressing 93
Eggs, Cooked 233
Chicken, Canned 201
Potatoes, Pan Fried 94
Chicken patty, pre-breaded, store bought 220
Liver and Onion 260
Sunsweet Growers, D'noir Prunes, Dried Plums 25
Broccoli, Cooked From Fresh 55
Gold standard 100% Whey - Vanilla 220

Worst Day

food name energy (kcal)
Jersey Mike's, wrap, albacore tuna salad, with spinach tortilla 820
BodyArmor, Coconut Drink, Lyte 40
Sprouts, Marinated Carne Asada Beef Skirt Steak 319
Mixed Vegetables, Green Peppers and Onions 54
Kirkland Signature, Pure Olive Oil 120
Oatmeal, Regular or Quick, Dry 101
Cranberries, Dried, Sweetened 123

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

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