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
1.0
Zinc : Copper
9.6
Potassium : Sodium
0.9
Calcium : Magnesium
1.8
Iron : Copper
8.3
Calcium : Phosphorus
0.4

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
Calcium 41%
Magnesium 71%
Potassium 76%
Vitamin E 93%
Zinc 95%
Thiamin (B1) 116%
Folate 118%
Manganese 131%
Riboflavin (B2) 132%
Vitamin D 141%
Iron 142%
Phosphorus 142%
Panto Acid (B5) 144%
Cystine 392%
Vitamin B6 218%
Vitamin B3 (Niacin) 187%
Vitamin C 236%
Vitamin A 308%
Selenium 347%
Copper 153%

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
beef liver 2096.3 1.75 60%
veal liver 2137.4 1.92 55%
pork liver 1917.0 1.65 59%
lamb liver 1881.2 1.68 48%
lamb kidney 1219.3 1.12 52%
pork chops 1216.7 1.74 54%
chicken liver 1141.1 1.72 50%
turkey liver 1124.0 1.89 47%
egg white 241.2 0.52 74%
beef kidney 852.6 1.57 52%
kefir (low fat) 2.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2449.5 1.43 47%
crab 893.6 0.83 71%
lobster 869.9 0.89 71%
mussel 807.8 0.86 63%
halibut 936.3 1.11 66%
salmon 1080.0 1.56 52%
mollusks conch 866.8 1.30 54%
crayfish 454.8 0.82 67%
octopus 909.7 1.64 71%
rockfish 558.4 1.09 66%
flounder 237.3 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 886.4 0.23 49%
wheat bran 1951.1 2.16 38%
amaranth leaves 580.3 0.21 86%
turnip greens 621.2 0.29 44%
oat bran 1944.0 2.46 65%
portabella mushrooms 512.7 0.29 55%
snap beans 398.3 0.15 58%
chinese cabbage 336.5 0.12 54%
pumpkin 363.4 0.20 76%
asparagus 374.3 0.22 50%
kale 351.7 0.28 60%
red peppers 371.8 0.31 40%
winter squash 411.5 0.40 69%
banana pepper 321.1 0.27 36%
collards 341.2 0.33 37%
escarole 238.7 0.19 24%
artichokes 416.2 0.47 49%
jalapeno peppers 280.8 0.27 37%
parsley 321.4 0.36 48%
shiitake mushroom 343.4 0.39 58%
zucchini 208.3 0.17 40%
butternut squash 386.0 0.45 75%
mung beans 205.5 0.19 74%
celery 183.1 0.18 50%
cauliflower 224.1 0.25 50%
mustard greens 228.7 0.27 36%
brussel sprouts 329.1 0.42 50%
summer squash 182.1 0.19 45%
broccoli 282.5 0.35 50%
onions 240.8 0.32 65%
okra 178.5 0.22 50%
sauerkraut 147.1 0.19 39%
watercress 89.4 0.11 65%
pickles 82.6 0.12 40%
cucumber 82.6 0.12 40%
carrots 253.6 0.41 64%
chard 116.2 0.19 51%
white mushroom 131.2 0.22 65%
beet greens 128.5 0.22 35%
radishes 83.3 0.16 43%
seaweed (laver) 206.0 0.35 80%
lettuce 76.5 0.15 50%
turnips 103.5 0.21 51%
coconut water 91.1 0.19 66%
chayote 124.8 0.24 41%
peas 236.6 0.42 65%
chicory greens 101.7 0.23 23%
radicchio 91.9 0.23 68%
endive 56.1 0.17 7%
alfalfa 83.0 0.23 19%
cabbage 77.3 0.23 55%
rhubarb 55.1 0.21 55%
red cabbage 91.1 0.29 55%
eggplant 53.5 0.25 35%
arugula 33.3 0.25 45%
coriander 17.3 0.23 30%
cantaloupe 79.1 0.34 70%
pinto beans 8.6 0.22 83%
mulberries 123.2 0.43 74%
blackberries 119.6 0.43 27%
turnips -5.4 0.22 61%
spirulina 14.9 0.26 70%
celeriac 107.1 0.42 72%
chives 13.2 0.30 48%
strawberries 21.2 0.32 49%
carambola 11.0 0.31 56%
limes -8.9 0.30 70%
beets 62.5 0.43 70%
soybeans (sprouted) 302.8 0.81 49%
seaweed (kelp) 43.9 0.43 77%
seaweed (wakame) 42.2 0.45 79%
lemongrass 372.3 0.99 93%
grapefruit -73.9 0.30 83%
boysenberries 47.7 0.50 54%
edamame 467.1 1.21 41%
watermelon -126.9 0.30 60%
leeks 72.3 0.61 83%
raspberries 15.7 0.52 30%

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 April 13 2020 while his least nutrient-dense day is March 22 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