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
8.1
Zinc : Copper
16.6
Potassium : Sodium
0.6
Calcium : Magnesium
2.1
Iron : Copper
15.7
Calcium : Phosphorus
0.8

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 7%
Vitamin E 31%
Potassium 33%
Manganese 34%
Omega-3 43%
Magnesium 51%
Calcium 53%
Panto Acid (B5) 53%
Sodium 53%
Thiamin (B1) 53%
Phosphorus 55%
Folate 62%
Vitamin B6 70%

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 709.1 1.68 48%
lamb kidney 437.3 1.12 52%
beef liver 439.4 1.75 60%
veal liver 438.8 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2102.7 1.43 47%
salmon 1069.3 1.56 52%
mollusks conch 728.2 1.30 54%
mussel 491.3 0.86 63%
halibut 530.6 1.11 66%
rockfish 423.8 1.09 66%
crab 313.8 0.83 71%
trout 523.7 1.68 45%
lobster 300.2 0.89 71%
flounder 245.9 0.86 57%
crayfish 160.6 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
edamame 854.8 1.21 41%
oat bran 1116.4 2.46 65%
spinach 492.1 0.23 49%
black beans 1298.3 3.41 73%
garbanzo beans 1339.6 3.78 69%
wheat bran 836.6 2.16 38%
winter squash 376.6 0.40 69%
turnip greens 328.1 0.29 44%
brussel sprouts 353.5 0.42 50%
artichokes 354.5 0.47 49%
snap beans 271.3 0.15 58%
butternut squash 348.4 0.45 75%
amaranth leaves 257.2 0.21 86%
pumpkin 246.6 0.20 76%
red peppers 251.4 0.31 40%
zucchini 212.3 0.17 40%
banana pepper 229.6 0.27 36%
chinese cabbage 179.3 0.12 54%
asparagus 203.6 0.22 50%
cauliflower 206.6 0.25 50%
summer squash 186.3 0.19 45%
portabella mushrooms 211.3 0.29 55%
celery 173.8 0.18 50%
broccoli 216.7 0.35 50%
escarole 168.9 0.19 24%
kale 180.0 0.28 60%
collards 188.5 0.33 37%
jalapeno peppers 166.7 0.27 37%
shiitake mushroom 194.4 0.39 58%
okra 152.8 0.22 50%
onions 168.0 0.32 65%
parsley 169.6 0.36 48%
soybeans (sprouted) 281.9 0.81 49%
mung beans 119.0 0.19 74%
coconut water 116.2 0.19 66%
pickles 92.4 0.12 40%
cucumber 92.4 0.12 40%
sauerkraut 106.4 0.19 39%
chayote 118.6 0.24 41%
peas 162.2 0.42 65%
mustard greens 115.6 0.27 36%
celeriac 141.5 0.42 72%
turnips 86.4 0.21 51%
radishes 71.1 0.16 43%
cabbage 88.6 0.23 55%
watercress 56.1 0.11 65%
cowpeas 331.2 1.16 69%
carrots 126.8 0.41 64%
red cabbage 97.8 0.29 55%
eggplant 80.8 0.25 35%
rhubarb 69.8 0.21 55%
radicchio 67.1 0.23 68%
chard 57.6 0.19 51%
lettuce 47.7 0.15 50%
beet greens 66.0 0.22 35%
chicory greens 65.0 0.23 23%
seaweed (laver) 95.8 0.35 80%
beets 113.5 0.43 70%
blackberries 112.2 0.43 27%
white mushroom 55.8 0.22 65%
endive 36.2 0.17 7%
lentils 292.6 1.16 64%
alfalfa 46.8 0.23 19%
cantaloupe 73.9 0.34 70%
strawberries 68.0 0.32 49%
turnips 37.7 0.22 61%
boysenberries 105.9 0.50 54%
lemongrass 234.0 0.99 93%
honeydew melon 53.2 0.36 66%
grapefruit 38.0 0.30 83%
kiwifruit 119.4 0.61 55%
arugula 21.3 0.25 45%
mulberries 65.0 0.43 74%
coriander 9.5 0.23 30%
leeks 107.0 0.61 83%
sweet potato 180.0 0.90 81%
pinto beans 5.5 0.22 83%
grapefruit 25.8 0.33 85%
spirulina 6.2 0.26 70%
carambola 15.7 0.31 56%
navy beans 293.0 1.40 61%
chives 7.0 0.30 48%
seaweed (wakame) 40.5 0.45 79%
peaches 20.2 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) 90 235
fat (g) 25 100
carbs (g) 0 130
energy (calories) 1800

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 June 14 2019 while his least nutrient-dense day is June 16 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