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
4.1
Zinc : Copper
6.1
Potassium : Sodium
3.0
Calcium : Magnesium
1.9
Iron : Copper
9.7
Calcium : Phosphorus
0.7

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 51%
Vitamin D 84%
Zinc 138%
Potassium 160%
Calcium 163%
Vitamin E 167%
Magnesium 173%
Omega-3 179%
Manganese 192%
Phosphorus 193%
Niacin (B3) 285%

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
turkey 3014.3 1.89 50%
lamb liver 546.9 1.68 48%
lamb kidney 298.6 1.12 52%
lamb (lean) 331.7 1.44 43%
veal liver 369.6 1.92 55%
beef liver 295.3 1.75 60%
beef brains 246.3 1.51 22%
beef tripe 160.4 1.03 55%
pork liver 238.7 1.65 59%
beef kidney 210.2 1.57 52%
lamb brains 187.4 1.54 27%
pork chops 199.0 1.74 54%
rib eye fillet 230.3 1.99 45%
lean pastrami 91.3 0.95 73%
kefir (low fat) 0.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1932.8 1.43 47%
salmon 1113.4 1.56 52%
halibut 544.6 1.11 66%
trout 524.9 1.68 45%
mussel 366.1 0.86 63%
crab 351.1 0.83 71%
rockfish 382.8 1.09 66%
lobster 336.9 0.89 71%
sardine 474.6 2.08 38%
flounder 281.8 0.86 57%
mollusks conch 311.1 1.30 54%
tuna 369.8 1.84 52%
oysters 183.4 1.02 59%
crayfish 138.2 0.82 67%
whiting 133.6 1.16 66%
pollock 126.4 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1387.7 6.14 16%
sunflower seeds 1046.2 5.46 15%
almonds 1065.3 6.07 15%
wheat bran 421.0 2.16 38%
spinach 148.6 0.23 49%
walnuts 902.2 6.19 13%
edamame 216.9 1.21 41%
turnip greens 98.2 0.29 44%
pumpkin 77.1 0.20 76%
portabella mushrooms 78.0 0.29 55%
amaranth leaves 64.4 0.21 86%
asparagus 64.7 0.22 50%
red peppers 71.0 0.31 40%
zucchini 53.1 0.17 40%
shiitake mushroom 79.3 0.39 58%
winter squash 70.0 0.40 69%
summer squash 34.0 0.19 45%
escarole 32.7 0.19 24%
collards 48.7 0.33 37%
kale 40.9 0.28 60%
banana pepper 37.4 0.27 36%
seaweed (laver) 46.9 0.35 80%
butternut squash 60.2 0.45 75%
blackberries 52.7 0.43 27%
broccoli 42.7 0.35 50%
watercress 9.7 0.11 65%
mustard greens 27.8 0.27 36%
chard 17.5 0.19 51%
chinese cabbage 7.9 0.12 54%
mung beans 16.4 0.19 74%
radicchio 20.2 0.23 68%
parsley 34.1 0.36 48%
white mushroom 18.4 0.22 65%
jalapeno peppers 22.1 0.27 37%
okra 16.9 0.22 50%
beet greens 16.4 0.22 35%
endive 9.1 0.17 7%
celery 7.5 0.18 50%
chicory greens 13.6 0.23 23%
lettuce 3.1 0.15 50%
alfalfa 4.8 0.23 19%
coriander 2.7 0.23 30%
pinto beans 0.4 0.22 83%
radishes -9.0 0.16 43%
arugula 1.5 0.25 45%
eggplant 0.6 0.25 35%
spirulina 1.9 0.26 70%
cucumber -17.1 0.12 40%
pickles -17.1 0.12 40%
rhubarb -6.0 0.21 55%
onions 7.0 0.32 65%
cauliflower -3.8 0.25 50%
snap beans -15.0 0.15 58%
sauerkraut -12.3 0.19 39%
chives 0.2 0.30 48%
seaweed (wakame) 19.3 0.45 79%
cabbage -9.9 0.23 55%
chayote -10.5 0.24 41%
turnips -16.3 0.21 51%
lemongrass 79.1 0.99 93%
peaches 0.9 0.39 70%
carrots 2.4 0.41 64%
seaweed (kelp) 4.3 0.43 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 June 20 2019 while his least nutrient-dense day is June 25 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