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
1.2
Zinc : Copper
11.4
Potassium : Sodium
0.4
Calcium : Magnesium
2.0
Iron : Copper
24.3
Calcium : Phosphorus
0.7

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 6%
Vitamin E 27%
Potassium 28%
Magnesium 32%
Panto Acid (B5) 32%
Calcium 33%
Phosphorus 38%
Manganese 40%
Thiamin (B1) 40%
Riboflavin (B2) 42%
Folate 43%
Zinc 44%
Niacin (B3) 48%

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 905.8 1.68 48%
beef liver 901.5 1.75 60%
veal liver 852.5 1.92 55%
lamb kidney 601.3 1.12 52%
pork liver 590.4 1.65 59%
chicken liver 521.2 1.72 50%
beef kidney 416.0 1.57 52%
pork chops 450.5 1.74 54%
turkey liver 492.6 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1626.7 1.43 47%
mollusks conch 638.8 1.30 54%
salmon 709.7 1.56 52%
halibut 404.5 1.11 66%
mussel 283.2 0.86 63%
crab 220.8 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 520.7 0.23 49%
oat bran 1078.5 2.46 65%
wheat bran 961.4 2.16 38%
portabella mushrooms 360.2 0.29 55%
turnip greens 340.5 0.29 44%
snap beans 297.4 0.15 58%
winter squash 369.1 0.40 69%
artichokes 365.2 0.47 49%
pumpkin 278.7 0.20 76%
amaranth leaves 268.8 0.21 86%
butternut squash 343.1 0.45 75%
brussel sprouts 322.3 0.42 50%
shiitake mushroom 299.4 0.39 58%
black beans 1204.0 3.41 73%
edamame 538.1 1.21 41%
asparagus 236.8 0.22 50%
red peppers 235.7 0.31 40%
chinese cabbage 169.1 0.12 54%
celery 180.4 0.18 50%
banana pepper 205.4 0.27 36%
escarole 180.7 0.19 24%
zucchini 165.2 0.17 40%
cauliflower 185.2 0.25 50%
broccoli 214.8 0.35 50%
collards 199.2 0.33 37%
mung beans 154.6 0.19 74%
summer squash 149.9 0.19 45%
kale 176.1 0.28 60%
onions 178.1 0.32 65%
okra 150.4 0.22 50%
parsley 185.8 0.36 48%
pickles 100.6 0.12 40%
cucumber 100.6 0.12 40%
coconut water 121.8 0.19 66%
jalapeno peppers 142.6 0.27 37%
mustard greens 118.9 0.27 36%
chayote 109.4 0.24 41%
soybeans (sprouted) 279.4 0.81 49%
peas 157.2 0.42 65%
sauerkraut 86.3 0.19 39%
watercress 58.7 0.11 65%
turnips 90.2 0.21 51%
radishes 69.6 0.16 43%
white mushroom 91.1 0.22 65%
cabbage 81.1 0.23 55%
rhubarb 73.8 0.21 55%
eggplant 82.9 0.25 35%
beet greens 76.2 0.22 35%
carrots 129.5 0.41 64%
lettuce 50.2 0.15 50%
chard 60.3 0.19 51%
celeriac 129.1 0.42 72%
seaweed (laver) 107.5 0.35 80%
chicory greens 67.4 0.23 23%
radicchio 65.7 0.23 68%
garbanzo beans 1139.6 3.78 69%
red cabbage 82.3 0.29 55%
blackberries 116.9 0.43 27%
alfalfa 56.0 0.23 19%
endive 39.5 0.17 7%
beets 108.7 0.43 70%
cantaloupe 74.8 0.34 70%
strawberries 64.2 0.32 49%
turnips 31.4 0.22 61%
boysenberries 109.4 0.50 54%
mulberries 86.4 0.43 74%
arugula 21.9 0.25 45%
lemongrass 243.6 0.99 93%
coriander 10.6 0.23 30%
cowpeas 293.8 1.16 69%
pinto beans 5.9 0.22 83%
grapefruit 24.2 0.30 83%
spirulina 9.4 0.26 70%
honeydew melon 33.0 0.36 66%
carambola 16.4 0.31 56%
peaches 36.5 0.39 70%
chives 7.3 0.30 48%
grapefruit 13.1 0.33 85%
kiwifruit 95.5 0.61 55%
lentils 258.6 1.16 64%
nectarines 34.7 0.44 72%
limes -9.2 0.30 70%
seaweed (wakame) 36.7 0.45 79%
seaweed (kelp) 25.7 0.43 77%
raspberries 55.1 0.52 30%

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 January 10 2020 while his least nutrient-dense day is January 23 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