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).

supplements

The supplements listed below will provide Matt 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
2.5
Zinc : Copper
10.4
Potassium : Sodium
0.6
Calcium : Magnesium
2.0
Iron : Copper
11.8
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 27%
Calcium 46%
Magnesium 47%
Manganese 51%
Potassium 51%
Thiamin (B1) 59%
Vitamin E 59%
Zinc 64%
Folate 66%
Panto Acid (B5) 68%
Phosphorus 76%
Sodium 83%
Copper 93%

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 477.0 1.68 48%
beef liver 417.7 1.75 60%
lamb kidney 294.7 1.12 52%
veal liver 442.0 1.92 55%
pork liver 276.3 1.65 59%
chicken liver 288.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1524.6 1.43 47%
salmon 462.0 1.56 52%
mollusks conch 399.2 1.30 54%
mussel 212.7 0.86 63%
halibut 240.9 1.11 66%
crab 142.4 0.83 71%
trout 301.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1580.4 3.78 69%
black beans 1085.1 3.41 73%
sunflower seeds 1434.2 5.46 15%
spinach 358.5 0.23 49%
edamame 455.8 1.21 41%
brussel sprouts 284.1 0.42 50%
winter squash 273.6 0.40 69%
turnip greens 249.2 0.29 44%
pumpkin 225.6 0.20 76%
butternut squash 256.0 0.45 75%
snap beans 174.1 0.15 58%
red peppers 200.1 0.31 40%
asparagus 179.9 0.22 50%
oat bran 598.8 2.46 65%
portabella mushrooms 184.5 0.29 55%
artichokes 216.5 0.47 49%
amaranth leaves 161.6 0.21 86%
escarole 153.0 0.19 24%
broccoli 180.5 0.35 50%
cauliflower 153.6 0.25 50%
celery 138.2 0.18 50%
banana pepper 151.7 0.27 36%
shiitake mushroom 161.5 0.39 58%
chinese cabbage 107.1 0.12 54%
onions 140.7 0.32 65%
lentils 302.7 1.16 64%
kale 129.4 0.28 60%
jalapeno peppers 117.8 0.27 37%
zucchini 99.9 0.17 40%
cowpeas 288.9 1.16 69%
okra 103.6 0.22 50%
parsley 127.3 0.36 48%
summer squash 94.4 0.19 45%
collards 119.3 0.33 37%
pickles 76.0 0.12 40%
cucumber 76.0 0.12 40%
mung beans 85.3 0.19 74%
wheat bran 459.2 2.16 38%
peas 126.4 0.42 65%
carrots 118.3 0.41 64%
chayote 86.3 0.24 41%
soybeans (sprouted) 186.1 0.81 49%
sauerkraut 67.3 0.19 39%
mustard greens 77.5 0.27 36%
kidney beans 670.5 3.37 74%
kiwifruit 142.2 0.61 55%
radishes 51.7 0.16 43%
cabbage 64.9 0.23 55%
watercress 40.6 0.11 65%
blackberries 99.6 0.43 27%
eggplant 64.4 0.25 35%
coconut water 53.7 0.19 66%
boysenberries 111.0 0.50 54%
radicchio 59.9 0.23 68%
seaweed (laver) 83.2 0.35 80%
rhubarb 55.9 0.21 55%
beets 95.5 0.43 70%
celeriac 93.7 0.42 72%
turnips 52.9 0.21 51%
chicory greens 52.3 0.23 23%
lettuce 36.1 0.15 50%
white mushroom 49.6 0.22 65%
red cabbage 63.1 0.29 55%
beet greens 49.3 0.22 35%
chard 40.7 0.19 51%
cantaloupe 66.7 0.34 70%
lemongrass 187.5 0.99 93%
strawberries 58.7 0.32 49%
endive 31.3 0.17 7%
grapefruit 51.0 0.30 83%
jerusalem-artichokes 129.7 0.73 87%
alfalfa 31.6 0.23 19%
honeydew melon 53.3 0.36 66%
turnips 28.2 0.22 61%
sweet potato 151.9 0.90 81%
grapefruit 40.4 0.33 85%
mulberries 53.8 0.43 74%
peaches 44.6 0.39 70%
arugula 15.9 0.25 45%
oranges 52.1 0.46 77%
coriander 7.4 0.23 30%
carambola 21.7 0.31 56%
pinto beans 3.1 0.22 83%
nectarines 42.6 0.44 72%
spirulina 4.7 0.26 70%
leeks 70.2 0.61 83%
limes 6.0 0.30 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) 85 260
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 November 08 2019 while his least nutrient-dense day is November 11 2019.

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