Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Matt 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 Matt’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
7.1
Zinc : Copper
24.4
Potassium : Sodium
0.6
Calcium : Magnesium
2.5
Iron : Copper
18.3
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 12%
Vitamin E 31%
Calcium 41%
Manganese 46%
Magnesium 51%
Potassium 54%
Folate 61%
Copper 70%
Thiamin (B1) 80%
Omega-3 89%
Panto Acid (B5) 96%
Vitamin C 99%
Zinc 111%

optimal foods for you

The foods listed below will provide Matt 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 993.8 1.68 48%
lamb kidney 475.9 1.12 52%
beef liver 617.3 1.75 60%
veal liver 655.3 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2080.2 1.43 47%
mollusks conch 814.9 1.30 54%
salmon 873.2 1.56 52%
lobster 538.0 0.89 71%
crab 511.5 0.83 71%
mussel 502.4 0.86 63%
halibut 377.0 1.11 66%
rockfish 364.1 1.09 66%
crayfish 270.1 0.82 67%
trout 478.3 1.68 45%
flounder 216.2 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
edamame 934.0 1.21 41%
black beans 1481.3 3.41 73%
oat bran 1161.2 2.46 65%
spinach 509.5 0.23 49%
garbanzo beans 1378.2 3.78 69%
turnip greens 392.4 0.29 44%
artichokes 415.1 0.47 49%
snap beans 325.2 0.15 58%
winter squash 382.1 0.40 69%
amaranth leaves 323.1 0.21 86%
wheat bran 842.5 2.16 38%
pumpkin 285.7 0.20 76%
brussel sprouts 345.4 0.42 50%
butternut squash 354.0 0.45 75%
red peppers 280.3 0.31 40%
portabella mushrooms 270.4 0.29 55%
banana pepper 256.2 0.27 36%
asparagus 232.4 0.22 50%
zucchini 212.1 0.17 40%
kale 240.2 0.28 60%
summer squash 210.7 0.19 45%
cauliflower 224.4 0.25 50%
broccoli 240.4 0.35 50%
chinese cabbage 176.8 0.12 54%
escarole 186.8 0.19 24%
parsley 227.6 0.36 48%
celery 170.6 0.18 50%
soybeans (sprouted) 345.0 0.81 49%
jalapeno peppers 179.5 0.27 37%
mung beans 156.3 0.19 74%
kiwifruit 272.4 0.61 55%
onions 188.9 0.32 65%
collards 192.7 0.33 37%
shiitake mushroom 200.8 0.39 58%
okra 154.2 0.22 50%
lupin seeds 1102.2 3.71 51%
mustard greens 151.2 0.27 36%
peas 193.5 0.42 65%
coconut water 123.0 0.19 66%
sauerkraut 120.8 0.19 39%
chayote 134.2 0.24 41%
pickles 94.6 0.12 40%
cucumber 94.6 0.12 40%
cowpeas 378.2 1.16 69%
blackberries 167.5 0.43 27%
strawberries 136.9 0.32 49%
sunflower seeds 1550.7 5.46 15%
radishes 81.5 0.16 43%
watercress 65.3 0.11 65%
cabbage 99.0 0.23 55%
turnips 93.1 0.21 51%
radicchio 87.0 0.23 68%
chard 76.3 0.19 51%
grapefruit 105.0 0.30 83%
seaweed (laver) 117.1 0.35 80%
beet greens 82.7 0.22 35%
rhubarb 74.9 0.21 55%
eggplant 84.1 0.25 35%
chicory greens 78.6 0.23 23%
cantaloupe 106.6 0.34 70%
celeriac 129.1 0.42 72%
white mushroom 70.1 0.22 65%
lettuce 47.1 0.15 50%
red cabbage 85.4 0.29 55%
carrots 113.1 0.41 64%
beets 117.3 0.43 70%
lentils 320.5 1.16 64%
grapefruit 90.0 0.33 85%
alfalfa 59.9 0.23 19%
endive 40.8 0.17 7%
carambola 77.8 0.31 56%
mulberries 106.6 0.43 74%
turnips 52.8 0.22 61%
lemongrass 262.2 0.99 93%
boysenberries 112.1 0.50 54%
honeydew melon 55.6 0.36 66%
arugula 22.9 0.25 45%
oranges 77.0 0.46 77%
coriander 11.4 0.23 30%
pinto beans 5.7 0.22 83%
limes 21.0 0.30 70%
raspberries 83.6 0.52 30%
spirulina 7.8 0.26 70%
peaches 38.6 0.39 70%

macronutrients

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

macro targets

While Matt’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) 85 270
fat (g) 25 120
carbs (g) 0 130
energy (calories) 1950

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 Matt’s food log based on the harder to find 50% of the essential nutrients. Matt’s most nutrient dense day is August 10 2020 while his least nutrient-dense day is May 19 2020.

best and worst days

Matt’s food diary for the best and worst days are shown below for comparison. Matt 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)

Worst Day

food name energy (kcal)

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