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
4.7
Zinc : Copper
9.6
Potassium : Sodium
0.9
Calcium : Magnesium
1.5
Iron : Copper
11.7
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 24%
Calcium 44%
Manganese 45%
Vitamin E 46%
Potassium 50%
Sodium 54%
Folate 58%
Magnesium 59%
Thiamin (B1) 61%
Zinc 66%
Phosphorus 83%
Panto Acid (B5) 89%
Riboflavin (B2) 98%

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%
veal liver 738.2 1.92 55%
beef liver 691.2 1.75 60%
lamb kidney 484.9 1.12 52%
pork liver 546.1 1.65 59%
beef kidney 441.0 1.57 52%
chicken liver 434.5 1.72 50%
turkey liver 431.3 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1766.1 1.43 47%
salmon 463.0 1.56 52%
mollusks conch 371.0 1.30 54%
mussel 233.7 0.86 63%
halibut 201.5 1.11 66%
crab 133.5 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1440.7 3.78 69%
spinach 432.0 0.23 49%
black beans 967.4 3.41 73%
brussel sprouts 298.6 0.42 50%
pumpkin 248.6 0.20 76%
portabella mushrooms 261.3 0.29 55%
turnip greens 258.6 0.29 44%
edamame 446.0 1.21 41%
winter squash 255.7 0.40 69%
snap beans 197.6 0.15 58%
asparagus 199.6 0.22 50%
amaranth leaves 194.0 0.21 86%
butternut squash 241.7 0.45 75%
red peppers 209.1 0.31 40%
shiitake mushroom 202.7 0.39 58%
escarole 159.4 0.19 24%
broccoli 190.8 0.35 50%
celery 150.0 0.18 50%
artichokes 214.3 0.47 49%
cauliflower 158.1 0.25 50%
banana pepper 154.4 0.27 36%
chinese cabbage 122.5 0.12 54%
sunflower seeds 1279.1 5.46 15%
zucchini 117.1 0.17 40%
onions 146.7 0.32 65%
kale 136.4 0.28 60%
collards 138.6 0.33 37%
mung beans 105.0 0.19 74%
pickles 87.7 0.12 40%
cucumber 87.7 0.12 40%
jalapeno peppers 116.7 0.27 37%
okra 106.8 0.22 50%
parsley 132.3 0.36 48%
summer squash 97.3 0.19 45%
peas 128.9 0.42 65%
chayote 87.0 0.24 41%
seaweed (laver) 106.9 0.35 80%
carrots 116.9 0.41 64%
mustard greens 84.9 0.27 36%
watercress 49.3 0.11 65%
wheat bran 493.0 2.16 38%
sauerkraut 65.6 0.19 39%
coconut water 63.6 0.19 66%
oat bran 554.7 2.46 65%
radishes 54.4 0.16 43%
white mushroom 68.1 0.22 65%
cabbage 65.2 0.23 55%
lentils 266.0 1.16 64%
beet greens 61.5 0.22 35%
eggplant 64.1 0.25 35%
radicchio 59.2 0.23 68%
rhubarb 55.3 0.21 55%
lettuce 40.2 0.15 50%
turnips 51.6 0.21 51%
chicory greens 55.4 0.23 23%
chard 45.3 0.19 51%
red cabbage 65.2 0.29 55%
celeriac 92.1 0.42 72%
beets 91.5 0.43 70%
cowpeas 251.3 1.16 69%
blackberries 89.7 0.43 27%
endive 33.3 0.17 7%
boysenberries 101.6 0.50 54%
soybeans (sprouted) 170.0 0.81 49%
alfalfa 38.2 0.23 19%
cantaloupe 57.1 0.34 70%
kiwifruit 117.6 0.61 55%
strawberries 50.5 0.32 49%
turnips 25.1 0.22 61%
grapefruit 38.8 0.30 83%
mulberries 63.4 0.43 74%
lemongrass 184.7 0.99 93%
arugula 16.9 0.25 45%
honeydew melon 37.4 0.36 66%
coriander 8.3 0.23 30%
jerusalem-artichokes 113.9 0.73 87%
pinto beans 3.4 0.22 83%
grapefruit 25.7 0.33 85%
peaches 35.3 0.39 70%
spirulina 6.7 0.26 70%
carambola 14.2 0.31 56%
sweet potato 139.4 0.90 81%
oranges 40.9 0.46 77%
chives 5.4 0.30 48%
limes 1.3 0.30 70%
nectarines 30.7 0.44 72%

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 May 25 2019 while his least nutrient-dense day is May 19 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