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).

supplements

The supplements listed below will provide Marty 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
1.4
Zinc : Copper
8.6
Potassium : Sodium
1.2
Calcium : Magnesium
1.4
Iron : Copper
15.6
Calcium : Phosphorus
0.8

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.

nutrient % DRI prioritize
Vitamin D 31%
Vitamin E 51%
Manganese 77%
Sodium 77%
Potassium 96%
Zinc 108%
Calcium 122%
Phosphorus 128%
Omega-3 174%
Magnesium 175%
Copper 188%
Vitamin K1 224%
Vitamin C 238%

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).

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1226.1 1.43 47%
salmon 425.7 1.56 52%
halibut 279.5 1.11 66%
trout 263.9 1.68 45%
mollusks conch 210.5 1.30 54%
rockfish 173.3 1.09 66%
mussel 113.9 0.86 63%
flounder 85.1 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1767.3 6.14 16%
almonds 1274.3 6.07 15%
sunflower seeds 1042.5 5.46 15%
spinach 306.8 0.23 49%
turnip greens 303.7 0.29 44%
kiwifruit 305.7 0.61 55%
brussel sprouts 274.1 0.42 50%
kale 232.9 0.28 60%
collards 236.6 0.33 37%
winter squash 214.6 0.40 69%
pumpkin 186.9 0.20 76%
red peppers 198.9 0.31 40%
butternut squash 191.6 0.45 75%
broccoli 177.3 0.35 50%
amaranth leaves 146.2 0.21 86%
banana pepper 152.2 0.27 36%
snap beans 136.6 0.15 58%
onions 150.2 0.32 65%
parsley 151.1 0.36 48%
chinese cabbage 104.9 0.12 54%
mustard greens 120.0 0.27 36%
asparagus 108.1 0.22 50%
escarole 98.3 0.19 24%
celery 94.1 0.18 50%
strawberries 101.6 0.32 49%
cauliflower 91.3 0.25 50%
cabbage 85.4 0.23 55%
blackberries 108.4 0.43 27%
mulberries 107.3 0.43 74%
jalapeno peppers 86.8 0.27 37%
celeriac 105.5 0.42 72%
lemongrass 174.2 0.99 93%
rhubarb 73.4 0.21 55%
grapefruit 82.9 0.30 83%
summer squash 66.6 0.19 45%
carrots 92.0 0.41 64%
artichokes 100.0 0.47 49%
cantaloupe 81.5 0.34 70%
zucchini 61.6 0.17 40%
sauerkraut 56.5 0.19 39%
chard 55.1 0.19 51%
radicchio 58.7 0.23 68%
coconut water 51.7 0.19 66%
watercress 40.4 0.11 65%
pickles 42.5 0.12 40%
cucumber 42.5 0.12 40%
beet greens 54.1 0.22 35%
portabella mushrooms 60.2 0.29 55%
grapefruit 62.2 0.33 85%
peaches 68.1 0.39 70%
okra 46.3 0.22 50%
peas 69.2 0.42 65%
red cabbage 53.2 0.29 55%
chayote 45.6 0.24 41%
radishes 33.0 0.16 43%
mung beans 36.7 0.19 74%
chicory greens 40.8 0.23 23%
sweet potato 122.3 0.90 81%
gooseberries 63.9 0.44 52%
turnips 35.7 0.21 51%
lettuce 28.1 0.15 50%
seaweed (laver) 51.1 0.35 80%
eggplant 38.1 0.25 35%
honeydew melon 49.3 0.36 66%
shiitake mushroom 51.7 0.39 58%
nectarines 57.7 0.44 72%
wheat bran 265.0 2.16 38%
endive 19.6 0.17 7%
turnips 23.9 0.22 61%
mango 68.3 0.60 63%
carambola 32.4 0.31 56%
cranberries 48.4 0.46 65%
raspberries 56.6 0.52 30%
oranges 45.2 0.46 77%
white mushroom 14.3 0.22 65%
arugula 13.3 0.25 45%
limes 17.6 0.30 70%
beets 30.2 0.43 70%
coriander 6.3 0.23 30%
alfalfa 5.3 0.23 19%
boysenberries 37.2 0.50 54%
pinto beans 1.0 0.22 83%
leeks 46.9 0.61 83%
pineapple 31.3 0.50 76%
spirulina 1.3 0.26 70%
chives 5.3 0.30 48%

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) 110 265
fat (g) 35 90
carbs (g) 0 165
energy (calories) 1900

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 August 22 2019 while his least nutrient-dense day is August 21 2019.

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