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
13.9
Zinc : Copper
5.9
Potassium : Sodium
2.7
Calcium : Magnesium
0.3
Iron : Copper
9.0
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 9%
Omega-3 66%
Sodium 84%
Vitamin E 110%
Calcium 137%
Phosphorus 189%
Manganese 202%
Tryptophan 206%
Cystine 207%
Zinc 213%
Vitamin A 219%
Panto Acid (B5) 227%
Leucine 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
turkey 12167.7 1.89 50%
lamb (lean) 1622.1 1.44 43%
lamb liver 1399.6 1.68 48%
veal liver 1465.8 1.92 55%
pork liver 1330.2 1.65 59%
pork chops 1348.3 1.74 54%
beef liver 1264.9 1.75 60%
egg white 532.4 0.52 74%
lamb kidney 793.7 1.12 52%
whole egg 821.8 1.43 30%
rib eye fillet 1048.4 1.99 45%
chicken breast 623.7 1.48 60%
lamb heart 676.8 1.61 48%
pork loin 811.8 1.93 41%
beef kidney 642.4 1.57 52%
beef tripe 374.8 1.03 55%
beef roast 715.2 1.78 48%
porterhouse steak (fat trimmed) 521.4 1.45 50%
cottage cheese (low fat) 220.2 0.81 63%
lean pastrami 266.0 0.95 73%
lamb shank 713.7 1.96 48%
kefir (low fat) 2.0 0.41 64%
chicken drumstick 493.8 1.49 47%
chuck steak 701.5 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3737.1 1.43 47%
salmon 1966.7 1.56 52%
halibut 1311.2 1.11 66%
lobster 1105.1 0.89 71%
rockfish 1197.9 1.09 66%
crab 938.8 0.83 71%
flounder 819.0 0.86 57%
clam 1052.3 1.42 73%
mussel 691.7 0.86 63%
crayfish 505.2 0.82 67%
trout 850.4 1.68 45%
whiting 553.9 1.16 66%
octopus 766.2 1.64 71%
tuna 830.0 1.84 52%
orange roughy 448.2 1.05 70%
pollock 452.2 1.11 69%
perch 295.3 0.96 62%
molluscs 141.7 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 355.2 0.23 49%
turnip greens 334.6 0.29 44%
amaranth leaves 164.1 0.21 86%
chinese cabbage 74.4 0.12 54%
asparagus 101.4 0.22 50%
watercress 42.3 0.11 65%
escarole 68.0 0.19 24%
collards 114.5 0.33 37%
pumpkin 49.6 0.20 76%
kale 89.5 0.28 60%
seaweed (laver) 119.8 0.35 80%
zucchini 30.7 0.17 40%
chard 34.6 0.19 51%
portabella mushrooms 77.7 0.29 55%
lettuce 11.9 0.15 50%
mustard greens 58.4 0.27 36%
endive 17.3 0.17 7%
beet greens 38.8 0.22 35%
chicory greens 36.6 0.23 23%
mung beans 20.4 0.19 74%
alfalfa 23.8 0.23 19%
radicchio 20.1 0.23 68%
white mushroom 17.5 0.22 65%
broccoli 71.1 0.35 50%
banana pepper 30.8 0.27 36%
red peppers 52.1 0.31 40%
parsley 68.0 0.36 48%
carrots 91.4 0.41 64%
coriander 5.0 0.23 30%
pickles -45.7 0.12 40%
cucumber -45.7 0.12 40%
rhubarb -6.1 0.21 55%
pinto beans 1.9 0.22 83%
celery -22.6 0.18 50%
arugula 8.8 0.25 45%
summer squash -15.9 0.19 45%
okra -1.0 0.22 50%
radishes -36.2 0.16 43%
cauliflower 3.6 0.25 50%
jalapeno peppers 11.4 0.27 37%
spirulina 7.9 0.26 70%
blackberries 59.8 0.43 27%
chives 2.9 0.30 48%
cabbage -46.2 0.23 55%
sauerkraut -67.1 0.19 39%
chayote -46.0 0.24 41%
eggplant -47.4 0.25 35%
onions -15.7 0.32 65%
turnips -77.8 0.21 51%
shiitake mushroom 1.9 0.39 58%
seaweed (kelp) 13.1 0.43 77%
winter squash 3.9 0.40 69%
limes -50.3 0.30 70%
seaweed (wakame) 16.2 0.45 79%
snap beans -122.4 0.15 58%
coconut water -106.5 0.19 66%
peas -5.0 0.42 65%

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 January 25 2020 while his least nutrient-dense day is January 21 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