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
8.4
Zinc : Copper
12.3
Potassium : Sodium
1.3
Calcium : Magnesium
1.5
Iron : Copper
11.4
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 13%
Omega-3 28%
Sodium 42%
Vitamin E 46%
Manganese 47%
Calcium 56%
Potassium 56%
Magnesium 73%
Panto Acid (B5) 79%
Zinc 84%
Folate 88%
Thiamin (B1) 88%
Phosphorus 91%

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 762.9 1.68 48%
lamb kidney 448.8 1.12 52%
beef liver 395.6 1.75 60%
veal liver 423.2 1.92 55%
beef kidney 327.2 1.57 52%
pork liver 280.2 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2219.5 1.43 47%
salmon 945.7 1.56 52%
mussel 460.2 0.86 63%
halibut 427.0 1.11 66%
trout 530.9 1.68 45%
mollusks conch 449.0 1.30 54%
rockfish 385.5 1.09 66%
crab 256.9 0.83 71%
flounder 246.1 0.86 57%
lobster 228.6 0.89 71%
crayfish 139.5 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1421.8 3.78 69%
edamame 737.2 1.21 41%
spinach 349.0 0.23 49%
black beans 950.8 3.41 73%
sunflower seeds 1275.5 5.46 15%
brussel sprouts 269.5 0.42 50%
turnip greens 238.3 0.29 44%
winter squash 255.7 0.40 69%
pumpkin 214.4 0.20 76%
butternut squash 241.5 0.45 75%
asparagus 175.1 0.22 50%
red peppers 191.5 0.31 40%
snap beans 159.7 0.15 58%
portabella mushrooms 176.2 0.29 55%
amaranth leaves 153.9 0.21 86%
escarole 148.8 0.19 24%
cauliflower 157.2 0.25 50%
artichokes 200.4 0.47 49%
zucchini 142.0 0.17 40%
broccoli 174.5 0.35 50%
celery 132.5 0.18 50%
banana pepper 144.9 0.27 36%
summer squash 122.3 0.19 45%
shiitake mushroom 152.9 0.39 58%
chinese cabbage 102.3 0.12 54%
onions 133.5 0.32 65%
kale 121.0 0.28 60%
jalapeno peppers 110.1 0.27 37%
oat bran 523.7 2.46 65%
okra 99.7 0.22 50%
parsley 122.3 0.36 48%
pickles 71.8 0.12 40%
cucumber 71.8 0.12 40%
mung beans 79.4 0.19 74%
collards 106.1 0.33 37%
peas 118.2 0.42 65%
lentils 257.7 1.16 64%
chayote 78.8 0.24 41%
carrots 107.5 0.41 64%
seaweed (laver) 96.4 0.35 80%
cowpeas 249.5 1.16 69%
sauerkraut 62.3 0.19 39%
mustard greens 74.1 0.27 36%
watercress 39.5 0.11 65%
radishes 48.1 0.16 43%
cabbage 61.0 0.23 55%
wheat bran 424.7 2.16 38%
radicchio 57.8 0.23 68%
eggplant 60.3 0.25 35%
soybeans (sprouted) 165.9 0.81 49%
rhubarb 50.6 0.21 55%
coconut water 46.0 0.19 66%
beets 88.3 0.43 70%
chicory greens 51.0 0.23 23%
blackberries 87.8 0.43 27%
turnips 46.4 0.21 51%
lettuce 34.9 0.15 50%
boysenberries 98.0 0.50 54%
beet greens 47.6 0.22 35%
white mushroom 47.6 0.22 65%
chard 39.1 0.19 51%
red cabbage 58.3 0.29 55%
kiwifruit 118.0 0.61 55%
celeriac 79.5 0.42 72%
endive 30.6 0.17 7%
cantaloupe 55.9 0.34 70%
strawberries 48.1 0.32 49%
alfalfa 29.7 0.23 19%
lemongrass 171.0 0.99 93%
grapefruit 35.5 0.30 83%
turnips 21.5 0.22 61%
honeydew melon 38.5 0.36 66%
navy beans 234.1 1.40 61%
arugula 15.3 0.25 45%
jerusalem-artichokes 105.3 0.73 87%
coriander 7.2 0.23 30%
mulberries 40.0 0.43 74%
pinto beans 2.9 0.22 83%
grapefruit 22.8 0.33 85%
peaches 30.9 0.39 70%
spirulina 4.5 0.26 70%
carambola 13.6 0.31 56%

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 August 05 2019 while his least nutrient-dense day is August 04 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