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
1.9
Zinc : Copper
2.6
Potassium : Sodium
4.8
Calcium : Magnesium
1.6
Iron : Copper
5.0
Calcium : Phosphorus
0.8

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 D 12%
Sodium 20%
Vitamin E 85%
Zinc 86%
Potassium 103%
Calcium 107%
Phosphorus 115%
Omega-3 120%
Methionine 121%
Lysine 129%
Magnesium 130%
Leucine 133%
Panto Acid (B5) 134%

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
spinach 172.8 0.23 49%
turnip greens 156.5 0.29 44%
watercress 28.4 0.11 65%
asparagus 48.7 0.22 50%
chinese cabbage -3.4 0.12 54%
endive 10.1 0.17 7%
amaranth leaves 22.5 0.21 86%
alfalfa 29.7 0.23 19%
lettuce -2.1 0.15 50%
chard 12.5 0.19 51%
mung beans 9.7 0.19 74%
banana pepper 36.6 0.27 36%
mustard greens 31.0 0.27 36%
white mushroom 12.5 0.22 65%
chicory greens 11.3 0.23 23%
portabella mushrooms 39.8 0.29 55%
seaweed (laver) 60.5 0.35 80%
rhubarb -1.1 0.21 55%
beet greens 5.8 0.22 35%
radicchio 4.3 0.23 68%
coriander 3.1 0.23 30%
zucchini -19.2 0.17 40%
pinto beans 1.4 0.22 83%
cucumber -43.6 0.12 40%
pickles -43.6 0.12 40%
cauliflower 6.7 0.25 50%
arugula 4.3 0.25 45%
spirulina 7.9 0.26 70%
radishes -39.2 0.16 43%
okra -14.4 0.22 50%
celery -37.1 0.18 50%
broccoli 36.4 0.35 50%
blackberries 63.4 0.43 27%
pumpkin -34.7 0.20 76%
chives -0.1 0.30 48%
summer squash -47.4 0.19 45%
parsley 18.1 0.36 48%
shiitake mushroom 26.6 0.39 58%
eggplant -40.3 0.25 35%
cabbage -48.4 0.23 55%
kale -27.0 0.28 60%
sauerkraut -66.1 0.19 39%
jalapeno peppers -39.4 0.27 37%
mulberries 19.6 0.43 74%
turnips -72.5 0.21 51%
celeriac 6.9 0.42 72%
red peppers -38.3 0.31 40%
chayote -77.0 0.24 41%
seaweed (kelp) -3.2 0.43 77%
onions -57.7 0.32 65%
gooseberries -6.4 0.44 52%
limes -65.8 0.30 70%
seaweed (wakame) 0.2 0.45 79%
red cabbage -66.4 0.29 55%
boysenberries 14.7 0.50 54%
collards -53.6 0.33 37%
coconut water -115.1 0.19 66%
raspberries 24.1 0.52 30%
turnips -102.8 0.22 61%
artichokes -8.7 0.47 49%
peas -32.8 0.42 65%
carambola -86.6 0.31 56%
snap beans -153.3 0.15 58%
apricots -44.9 0.48 71%
cherries -45.3 0.50 61%
apricots -63.0 0.48 86%
quince -32.5 0.57 86%
carrots -103.5 0.41 64%
brussel sprouts -99.2 0.42 50%
beets -114.5 0.43 70%
grapefruit juice -106.6 0.46 95%
strawberries -171.6 0.32 49%
cranberries -113.6 0.46 65%
watermelon -180.9 0.30 60%
butternut squash -123.3 0.45 75%
winter squash -149.5 0.40 69%
cantaloupe -188.9 0.34 70%
tofu 13.0 0.83 34%
apricot nectar -103.5 0.56 94%
peaches -187.5 0.39 70%
pineapple juice, unsweetened -134.8 0.53 74%
-134.8 0.53 74%
pomegrannets -24.9 0.83 68%
jerusalem-artichokes -70.8 0.73 87%
grapefruit -251.2 0.30 83%
soybeans (sprouted) -41.2 0.81 49%
pears -205.0 0.42 64%
blueberries -149.0 0.57 56%
nectarines -213.2 0.44 72%
gooseberries, canned -99.8 0.73 84%
ginger -76.1 0.80 81%
lemongrass 4.9 0.99 93%
guanabana nectar -165.8 0.59 68%
poi 47.9 1.12 97%
leeks -168.3 0.61 83%
honeydew melon -281.1 0.36 66%
grapefruit -298.3 0.33 85%
prune juice -157.8 0.71 93%
plums -319.0 0.46 66%
oranges -323.7 0.46 77%

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 May 10 2019 while his least nutrient-dense day is May 28 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