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
3.7
Zinc : Copper
3.1
Potassium : Sodium
1.0
Calcium : Magnesium
3.0
Iron : Copper
3.5
Calcium : Phosphorus
0.6

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 55%
Manganese 87%
Magnesium 97%
Omega-3 116%
Potassium 126%
Sodium 126%
Zinc 135%
Calcium 146%
Thiamin (B1) 147%
Vitamin E 167%
Folate 171%
Phosphorus 211%
Iron 229%

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 kidney 315.4 1.12 52%
pork liver 442.2 1.65 59%
lamb liver 411.4 1.68 48%
kefir (low fat) 1.4 0.41 64%
veal liver 460.8 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1193.8 1.43 47%
mollusks conch 699.6 1.30 54%
mussel 450.1 0.86 63%
crab 251.6 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1343.4 2.46 65%
black beans 1592.8 3.41 73%
spinach 565.1 0.23 49%
wheat bran 1076.1 2.16 38%
turnip greens 446.8 0.29 44%
snap beans 402.3 0.15 58%
amaranth leaves 344.7 0.21 86%
edamame 649.4 1.21 41%
artichokes 388.4 0.47 49%
garbanzo beans 1365.8 3.78 69%
winter squash 334.9 0.40 69%
pumpkin 267.8 0.20 76%
butternut squash 313.3 0.45 75%
lemongrass 463.8 0.99 93%
asparagus 232.0 0.22 50%
brussel sprouts 282.4 0.42 50%
chinese cabbage 189.2 0.12 54%
onions 223.7 0.32 65%
parsley 224.1 0.36 48%
kale 201.9 0.28 60%
jalapeno peppers 196.3 0.27 37%
escarole 174.1 0.19 24%
collards 215.5 0.33 37%
cowpeas 460.7 1.16 69%
red peppers 197.2 0.31 40%
celery 153.4 0.18 50%
lentils 453.4 1.16 64%
banana pepper 175.4 0.27 36%
zucchini 147.7 0.17 40%
summer squash 151.9 0.19 45%
broccoli 192.1 0.35 50%
mung beans 142.7 0.19 74%
sauerkraut 139.1 0.19 39%
cauliflower 144.9 0.25 50%
okra 138.0 0.22 50%
coconut water 123.2 0.19 66%
kidney beans 1088.8 3.37 74%
turnips 120.6 0.21 51%
portabella mushrooms 145.1 0.29 55%
mustard greens 133.0 0.27 36%
soybeans (sprouted) 295.6 0.81 49%
peas 175.7 0.42 65%
pickles 82.9 0.12 40%
cucumber 82.9 0.12 40%
lupin seeds 1166.3 3.71 51%
radishes 71.1 0.16 43%
shiitake mushroom 133.2 0.39 58%
chard 70.6 0.19 51%
watercress 43.7 0.11 65%
jerusalem-artichokes 231.6 0.73 87%
mulberries 138.9 0.43 74%
beet greens 78.0 0.22 35%
lettuce 54.0 0.15 50%
cabbage 74.5 0.23 55%
rhubarb 68.6 0.21 55%
radicchio 73.8 0.23 68%
chayote 79.2 0.24 41%
blackberries 129.3 0.43 27%
beets 125.9 0.43 70%
red cabbage 88.0 0.29 55%
eggplant 65.6 0.25 35%
chicory greens 59.7 0.23 23%
celeriac 118.4 0.42 72%
seaweed (laver) 96.6 0.35 80%
alfalfa 57.7 0.23 19%
endive 39.8 0.17 7%
white mushroom 42.9 0.22 65%
carrots 96.1 0.41 64%
strawberries 67.7 0.32 49%
boysenberries 114.7 0.50 54%
turnips 27.5 0.22 61%
cantaloupe 59.7 0.34 70%
lima beans 298.9 1.13 70%
arugula 25.0 0.25 45%
leeks 136.6 0.61 83%
coriander 10.1 0.23 30%
pinto beans 4.4 0.22 83%
spirulina 6.8 0.26 70%
natto 564.6 2.11 39%
chives 8.3 0.30 48%
honeydew melon 14.4 0.36 66%
limes -2.0 0.30 70%
seaweed (kelp) 34.4 0.43 77%
kiwifruit 88.1 0.61 55%
raspberries 59.8 0.52 30%
seaweed (wakame) 34.5 0.45 79%
peaches 10.9 0.39 70%
grapefruit -16.8 0.30 83%
carambola -16.0 0.31 56%
watermelon -29.2 0.30 60%
nectarines 0.4 0.44 72%

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 October 06 2019 while his least nutrient-dense day is October 05 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