Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Marty 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 Marty’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
14.4
Zinc : Copper
8.6
Potassium : Sodium
1.3
Calcium : Magnesium
1.7
Iron : Copper
10.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Marty’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, insomnia.

nutrient % DRI prioritize
Vitamin D 6%
Calcium 72%
Omega-3 75%
Vitamin E 85%
Potassium 113%
Thiamin (B1) 115%
Magnesium 132%
Niacin (B3) 155%
Panto Acid (B5) 174%
Vitamin C 178%
Phosphorus 194%
Zinc 203%
Vitamin B6 213%
Folate 302%
Vitamin B2 (Riboflavin) 218%
Selenium 263%
Copper 367%

optimal foods for you

The foods listed below will provide Marty 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 1579.4 1.68 48%
beef liver 1416.7 1.75 60%
veal liver 1461.0 1.92 55%
lamb kidney 1029.8 1.12 52%
pork liver 1126.9 1.65 59%
beef kidney 917.5 1.57 52%
pork chops 946.7 1.74 54%
turkey liver 881.4 1.89 47%
chicken liver 743.2 1.72 50%
egg white 77.8 0.52 74%
kefir (low fat) 3.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2683.0 1.43 47%
salmon 1434.6 1.56 52%
crab 887.5 0.83 71%
lobster 903.5 0.89 71%
halibut 922.0 1.11 66%
mollusks conch 970.7 1.30 54%
mussel 670.0 0.86 63%
rockfish 686.9 1.09 66%
crayfish 418.5 0.82 67%
flounder 360.2 0.86 57%
oysters 316.3 1.02 59%
octopus 574.8 1.64 71%
pollock 323.7 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 629.8 0.23 49%
wheat bran 1379.5 2.16 38%
portabella mushrooms 530.8 0.29 55%
amaranth leaves 392.0 0.21 86%
turnip greens 374.6 0.29 44%
asparagus 312.6 0.22 50%
snap beans 280.4 0.15 58%
pumpkin 283.1 0.20 76%
shiitake mushroom 365.9 0.39 58%
banana pepper 309.8 0.27 36%
chinese cabbage 227.6 0.12 54%
red peppers 314.6 0.31 40%
zucchini 248.5 0.17 40%
edamame 715.9 1.21 41%
artichokes 373.6 0.47 49%
brussel sprouts 347.1 0.42 50%
winter squash 316.9 0.40 69%
summer squash 215.6 0.19 45%
cauliflower 236.7 0.25 50%
mung beans 194.4 0.19 74%
kale 233.1 0.28 60%
celery 183.2 0.18 50%
escarole 188.5 0.19 24%
butternut squash 307.3 0.45 75%
broccoli 255.8 0.35 50%
parsley 244.7 0.36 48%
okra 175.3 0.22 50%
jalapeno peppers 183.9 0.27 37%
mustard greens 165.5 0.27 36%
pickles 89.8 0.12 40%
cucumber 89.8 0.12 40%
onions 176.2 0.32 65%
watercress 78.2 0.11 65%
white mushroom 134.1 0.22 65%
sauerkraut 116.5 0.19 39%
chayote 129.2 0.24 41%
collards 168.1 0.33 37%
radishes 86.6 0.16 43%
coconut water 99.0 0.19 66%
chard 81.9 0.19 51%
turnips 86.7 0.21 51%
beet greens 94.5 0.22 35%
cabbage 91.6 0.23 55%
seaweed (laver) 147.0 0.35 80%
radicchio 87.1 0.23 68%
peas 174.2 0.42 65%
lettuce 51.8 0.15 50%
chicory greens 80.6 0.23 23%
alfalfa 71.0 0.23 19%
endive 43.6 0.17 7%
eggplant 74.4 0.25 35%
red cabbage 97.6 0.29 55%
rhubarb 53.3 0.21 55%
turnips 34.1 0.22 61%
strawberries 68.6 0.32 49%
oat bran 1027.8 2.46 65%
cantaloupe 65.7 0.34 70%
arugula 22.5 0.25 45%
coriander 13.2 0.23 30%
celeriac 100.6 0.42 72%
blackberries 99.1 0.43 27%
pinto beans 7.3 0.22 83%
carrots 87.2 0.41 64%
grapefruit 27.7 0.30 83%
spirulina 10.7 0.26 70%
beets 78.4 0.43 70%
carambola 29.7 0.31 56%
soybeans (sprouted) 248.8 0.81 49%
chives 9.4 0.30 48%
mulberries 48.2 0.43 74%
limes -14.0 0.30 70%
grapefruit -0.3 0.33 85%
seaweed (wakame) 45.0 0.45 79%
seaweed (kelp) 25.8 0.43 77%
honeydew melon -17.8 0.36 66%
kiwifruit 98.9 0.61 55%

macronutrients

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

macro targets

While Marty’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) 110 260
fat (g) 30 95
carbs (g) 0 165
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 Marty’s food log based on the harder to find 50% of the essential nutrients. Marty’s most nutrient dense day is February 13 2020 while his least nutrient-dense day is February 11 2020.

best and worst days

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