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
3.8
Zinc : Copper
1.2
Potassium : Sodium
1.3
Calcium : Magnesium
1.1
Iron : Copper
1.1
Calcium : Phosphorus
0.2

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
Calcium 48%
Vitamin D 60%
Sodium 62%
Magnesium 87%
Potassium 87%
Manganese 91%
Vitamin E 133%
Thiamin (B1) 142%
Phosphorus 217%
Zinc 229%
Folate 233%
Omega-3 260%
Vitamin B6 287%

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
veal liver 495.3 1.92 55%
pork chops 430.1 1.74 54%
lamb liver 328.3 1.68 48%
beef liver 318.0 1.75 60%
kefir (low fat) 1.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1373.8 1.43 47%
salmon 455.9 1.56 52%
mollusks conch 376.6 1.30 54%
crab 229.6 0.83 71%
halibut 293.5 1.11 66%
mussel 212.0 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1429.8 3.78 69%
spinach 444.5 0.23 49%
black beans 1043.2 3.41 73%
brussel sprouts 303.4 0.42 50%
turnip greens 263.7 0.29 44%
amaranth leaves 238.1 0.21 86%
pumpkin 210.5 0.20 76%
edamame 440.2 1.21 41%
red peppers 224.4 0.31 40%
winter squash 240.2 0.40 69%
wheat bran 631.8 2.16 38%
asparagus 190.4 0.22 50%
snap beans 169.4 0.15 58%
banana pepper 190.6 0.27 36%
butternut squash 232.5 0.45 75%
chinese cabbage 144.4 0.12 54%
artichokes 207.6 0.47 49%
broccoli 175.1 0.35 50%
escarole 129.4 0.19 24%
kale 148.9 0.28 60%
celery 124.5 0.18 50%
zucchini 121.0 0.17 40%
cauliflower 137.0 0.25 50%
onions 146.1 0.32 65%
okra 120.6 0.22 50%
portabella mushrooms 136.6 0.29 55%
jalapeno peppers 122.0 0.27 37%
summer squash 105.2 0.19 45%
parsley 135.6 0.36 48%
mung beans 88.7 0.19 74%
collards 118.9 0.33 37%
sauerkraut 82.2 0.19 39%
pickles 62.2 0.12 40%
cucumber 62.2 0.12 40%
shiitake mushroom 122.2 0.39 58%
mustard greens 83.8 0.27 36%
chayote 76.9 0.24 41%
carrots 112.0 0.41 64%
radishes 55.6 0.16 43%
watercress 40.2 0.11 65%
cabbage 67.4 0.23 55%
lentils 275.5 1.16 64%
red cabbage 78.5 0.29 55%
radicchio 62.0 0.23 68%
seaweed (laver) 88.4 0.35 80%
cowpeas 270.1 1.16 69%
coconut water 49.3 0.19 66%
turnips 52.3 0.21 51%
peas 99.2 0.42 65%
lettuce 38.1 0.15 50%
eggplant 57.0 0.25 35%
lemongrass 225.5 0.99 93%
chard 44.3 0.19 51%
rhubarb 47.8 0.21 55%
beet greens 51.0 0.22 35%
beets 91.6 0.43 70%
celeriac 88.8 0.42 72%
chicory greens 44.3 0.23 23%
blackberries 85.5 0.43 27%
endive 28.6 0.17 7%
white mushroom 39.1 0.22 65%
cantaloupe 61.2 0.34 70%
alfalfa 29.7 0.23 19%
turnips 26.9 0.22 61%
boysenberries 86.7 0.50 54%
strawberries 44.5 0.32 49%
soybeans (sprouted) 156.2 0.81 49%
oat bran 519.2 2.46 65%
kiwifruit 100.2 0.61 55%
arugula 14.9 0.25 45%
honeydew melon 36.8 0.36 66%
coriander 7.2 0.23 30%
pinto beans 2.9 0.22 83%
spirulina 3.6 0.26 70%
chives 5.2 0.30 48%
leeks 73.6 0.61 83%
grapefruit 0.0 0.30 83%
mulberries 26.6 0.43 74%
peaches 18.6 0.39 70%
limes -8.5 0.30 70%
seaweed (kelp) 14.2 0.43 77%
carambola -15.1 0.31 56%
nectarines 12.3 0.44 72%
seaweed (wakame) 14.9 0.45 79%
grapefruit -14.9 0.33 85%
raspberries 26.5 0.52 30%
jerusalem-artichokes 68.4 0.73 87%
gooseberries 3.4 0.44 52%
oranges 6.6 0.46 77%

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 November 28 2019 while his least nutrient-dense day is November 30 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