Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Joseph 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 and being vegan.

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 Joseph’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Joseph 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
10.7
Zinc : Copper
7.1
Potassium : Sodium
5.1
Calcium : Magnesium
1.3
Iron : Copper
10.4
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Joseph’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin B12 0%
Vitamin D 0%
Omega-3 27%
Sodium 37%
Calcium 111%
Zinc 128%
Riboflavin (B2) 129%
Vitamin E 140%
Methionine 158%
Selenium 163%
Magnesium 172%
Niacin (B3) 178%
Panto Acid (B5) 179%

optimal foods for you

The foods listed below will provide Joseph 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).

Plant based foods

food name nutrient density energy density insulin load
portabella mushrooms 283.9 0.29 55%
spinach 182.1 0.23 49%
shiitake mushroom 179.4 0.39 58%
asparagus 109.9 0.22 50%
white mushroom 69.6 0.22 65%
zucchini 48.3 0.17 40%
watercress 21.7 0.11 65%
turnip greens 77.1 0.29 44%
pumpkin 31.9 0.20 76%
amaranth leaves 33.8 0.21 86%
seaweed (laver) 77.5 0.35 80%
mung beans 20.9 0.19 74%
chinese cabbage -6.3 0.12 54%
endive 11.3 0.17 7%
chard 13.5 0.19 51%
lettuce 0.9 0.15 50%
celery 4.0 0.18 50%
beet greens 20.3 0.22 35%
mustard greens 29.6 0.27 36%
chicory greens 16.9 0.23 23%
alfalfa 16.0 0.23 19%
banana pepper 27.8 0.27 36%
summer squash 2.6 0.19 45%
pickles -24.5 0.12 40%
cucumber -24.5 0.12 40%
radicchio 9.0 0.23 68%
broccoli 48.3 0.35 50%
coriander 4.0 0.23 30%
radishes -22.3 0.16 43%
pinto beans 1.1 0.22 83%
okra -1.8 0.22 50%
arugula 2.2 0.25 45%
spirulina 6.6 0.26 70%
cauliflower 0.0 0.25 50%
red peppers 21.9 0.31 40%
rhubarb -20.9 0.21 55%
parsley 19.1 0.36 48%
jalapeno peppers -12.0 0.27 37%
chives -0.2 0.30 48%
eggplant -25.0 0.25 35%
cabbage -34.9 0.23 55%
sauerkraut -49.5 0.19 39%
kale -21.5 0.28 60%
turnips -51.4 0.21 51%
chayote -49.6 0.24 41%
collards -24.2 0.33 37%
seaweed (wakame) 17.5 0.45 79%
red cabbage -37.5 0.29 55%
seaweed (kelp) 1.9 0.43 77%
onions -41.2 0.32 65%
blackberries -5.4 0.43 27%
coconut water -83.5 0.19 66%
turnips -73.9 0.22 61%
snap beans -111.4 0.15 58%
limes -75.0 0.30 70%
mulberries -37.9 0.43 74%
carambola -76.6 0.31 56%
peas -48.9 0.42 65%
apricots -36.6 0.48 71%
celeriac -59.5 0.42 72%
winter squash -66.7 0.40 69%
butternut squash -52.4 0.45 75%
carrots -74.3 0.41 64%
apricots -51.9 0.48 86%
wheat bran 516.5 2.16 38%
boysenberries -60.5 0.50 54%
raspberries -51.9 0.52 30%
brussel sprouts -90.8 0.42 50%
beets -94.2 0.43 70%
strawberries -131.0 0.32 49%
gooseberries -92.4 0.44 52%
artichokes -81.5 0.47 49%
cranberries -91.4 0.46 65%
cantaloupe -137.0 0.34 70%
peaches -120.6 0.39 70%
watermelon -151.7 0.30 60%
grapefruit -169.0 0.30 83%
nectarines -130.3 0.44 72%
cherries -123.4 0.50 61%
blueberries -116.2 0.57 56%
quince -116.9 0.57 86%
pears -172.1 0.42 64%
grapefruit -207.2 0.33 85%
ginger -61.7 0.80 81%
honeydew melon -214.8 0.36 66%
leeks -140.1 0.61 83%
tofu -71.3 0.83 34%
oranges -244.8 0.46 77%
plums -249.0 0.46 66%
pomegrannets -137.6 0.83 68%
lemongrass -87.6 0.99 93%
grapefruit juice -286.7 0.46 95%
kiwifruit -233.0 0.61 55%
soybeans (sprouted) -168.8 0.81 49%
jerusalem-artichokes -200.3 0.73 87%
pineapple -282.8 0.50 76%
grapes -230.7 0.67 91%
mango -263.4 0.60 63%
edamame -60.1 1.21 41%

macronutrients

The macronutrient split of Joseph’s diet is shown in the chart below.

macro targets

While Joseph’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) 80 195
fat (g) 20 75
carbs (g) 0 115
energy (calories) 1450

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 Joseph’s food log based on the harder to find 50% of the essential nutrients. Joseph’s most nutrient dense day is January 27 2020 while his least nutrient-dense day is December 02 2019.

best and worst days

Joseph’s food diary for the best and worst days are shown below for comparison. Joseph 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