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
1.8
Zinc : Copper
7.4
Potassium : Sodium
3.7
Calcium : Magnesium
1.7
Iron : Copper
8.4
Calcium : Phosphorus
0.3

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
Sodium 43%
Calcium 106%
Magnesium 127%
Potassium 167%
Thiamin (B1) 182%
Vitamin E 204%
Zinc 214%
Vitamin D 216%
Omega-3 247%
Phosphorus 269%
Manganese 288%

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
pork chops 472.9 1.74 54%
lamb liver 366.6 1.68 48%
roast ham 245.6 1.78 41%
lamb kidney 135.4 1.12 52%
veal liver 217.4 1.92 55%
beef tripe 109.2 1.03 55%
pork loin 209.0 1.93 41%
lamb (lean) 148.2 1.44 43%
pork liver 167.2 1.65 59%
kefir (low fat) 1.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1383.5 1.43 47%
salmon 376.1 1.56 52%
mollusks conch 262.9 1.30 54%
crab 169.6 0.83 71%
mussel 163.1 0.86 63%
trout 233.5 1.68 45%
lobster 120.7 0.89 71%
halibut 126.1 1.11 66%
oysters 89.9 1.02 59%
crayfish 49.8 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1590.3 6.14 16%
almonds 1207.0 6.07 15%
sunflower seeds 1049.8 5.46 15%
oat bran 618.1 2.46 65%
spinach 213.4 0.23 49%
garbanzo beans 592.7 3.78 69%
wheat bran 391.4 2.16 38%
turnip greens 129.7 0.29 44%
pumpkin 97.6 0.20 76%
asparagus 98.6 0.22 50%
winter squash 104.9 0.40 69%
red peppers 80.3 0.31 40%
butternut squash 96.8 0.45 75%
amaranth leaves 64.9 0.21 86%
escarole 55.0 0.19 24%
kale 64.4 0.28 60%
collards 68.8 0.33 37%
okra 49.0 0.22 50%
banana pepper 51.2 0.27 36%
broccoli 59.7 0.35 50%
jalapeno peppers 41.4 0.27 37%
mustard greens 40.0 0.27 36%
watercress 20.7 0.11 65%
snap beans 25.8 0.15 58%
blackberries 56.6 0.43 27%
chinese cabbage 19.5 0.12 54%
mung beans 25.8 0.19 74%
beet greens 29.4 0.22 35%
zucchini 22.5 0.17 40%
parsley 43.1 0.36 48%
chard 22.1 0.19 51%
pickles 13.4 0.12 40%
cucumber 13.4 0.12 40%
summer squash 21.2 0.19 45%
portabella mushrooms 31.9 0.29 55%
radicchio 22.7 0.23 68%
shiitake mushroom 41.5 0.39 58%
seaweed (laver) 36.4 0.35 80%
celery 15.0 0.18 50%
endive 14.9 0.17 7%
lettuce 12.2 0.15 50%
chicory greens 18.5 0.23 23%
onions 25.8 0.32 65%
brussel sprouts 38.2 0.42 50%
alfalfa 14.8 0.23 19%
white mushroom 11.9 0.22 65%
peas 34.8 0.42 65%
cabbage 9.5 0.23 55%
lemongrass 97.3 0.99 93%
eggplant 6.0 0.25 35%
sauerkraut -0.5 0.19 39%
rhubarb 1.1 0.21 55%
coriander 3.0 0.23 30%
radishes -6.2 0.16 43%
arugula 3.4 0.25 45%
cauliflower 3.2 0.25 50%
pinto beans 0.4 0.22 83%
carrots 19.8 0.41 64%
spirulina 2.6 0.26 70%
red cabbage 6.8 0.29 55%
chayote -1.0 0.24 41%
turnips -6.9 0.21 51%
cranberries 20.4 0.46 65%
chives 1.0 0.30 48%
boysenberries 21.5 0.50 54%
coconut water -14.7 0.19 66%
turnips -13.6 0.22 61%
mulberries 8.0 0.43 74%
seaweed (kelp) 6.2 0.43 77%
peaches 1.3 0.39 70%
raspberries 18.1 0.52 30%
strawberries -9.5 0.32 49%
seaweed (wakame) 7.3 0.45 79%

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 17 2019 while his least nutrient-dense day is November 14 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