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
1.4
Zinc : Copper
11.9
Potassium : Sodium
1.0
Calcium : Magnesium
2.6
Iron : Copper
15.3
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 E 63%
Omega-3 86%
Manganese 112%
Magnesium 115%
Calcium 147%
Zinc 158%
Folate 173%
Sodium 182%
Potassium 183%
Thiamin (B1) 185%
Phosphorus 196%
Copper 200%
Selenium 289%

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 540.0 1.74 54%
lamb kidney 286.2 1.12 52%
egg white 121.9 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1187.9 1.43 47%
mollusks conch 978.5 1.30 54%
mussel 518.0 0.86 63%
crab 373.0 0.83 71%
halibut 364.1 1.11 66%
lobster 285.8 0.89 71%
clam 391.1 1.42 73%
crayfish 235.3 0.82 67%
rockfish 292.1 1.09 66%
flounder 157.3 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1498.8 2.46 65%
wheat bran 1048.3 2.16 38%
black beans 1329.1 3.41 73%
spinach 439.9 0.23 49%
brazil nuts 2048.4 6.59 9%
turnip greens 332.0 0.29 44%
garbanzo beans 1196.4 3.78 69%
edamame 531.5 1.21 41%
winter squash 323.5 0.40 69%
snap beans 247.1 0.15 58%
artichokes 317.1 0.47 49%
butternut squash 301.7 0.45 75%
amaranth leaves 227.9 0.21 86%
brussel sprouts 277.5 0.42 50%
asparagus 227.4 0.22 50%
pumpkin 215.9 0.20 76%
portabella mushrooms 197.7 0.29 55%
chinese cabbage 137.6 0.12 54%
red peppers 183.8 0.31 40%
celery 144.4 0.18 50%
kale 167.3 0.28 60%
banana pepper 161.1 0.27 36%
broccoli 180.3 0.35 50%
onions 167.3 0.32 65%
zucchini 125.1 0.17 40%
escarole 129.1 0.19 24%
summer squash 128.2 0.19 45%
sunflower seeds 1468.4 5.46 15%
coconut water 125.4 0.19 66%
cauliflower 133.4 0.25 50%
okra 127.0 0.22 50%
collards 152.3 0.33 37%
parsley 152.3 0.36 48%
mung beans 99.9 0.19 74%
cowpeas 345.1 1.16 69%
jalapeno peppers 110.3 0.27 37%
sauerkraut 87.9 0.19 39%
pickles 69.7 0.12 40%
cucumber 69.7 0.12 40%
soybeans (sprouted) 241.8 0.81 49%
mustard greens 101.1 0.27 36%
lupin seeds 977.3 3.71 51%
shiitake mushroom 125.4 0.39 58%
rhubarb 75.3 0.21 55%
turnips 74.2 0.21 51%
radishes 58.9 0.16 43%
cabbage 75.7 0.23 55%
watercress 43.6 0.11 65%
red cabbage 84.1 0.29 55%
chayote 70.1 0.24 41%
peas 115.0 0.42 65%
radicchio 61.9 0.23 68%
beets 111.3 0.43 70%
chard 52.3 0.19 51%
lettuce 42.8 0.15 50%
eggplant 65.1 0.25 35%
beet greens 59.6 0.22 35%
blackberries 103.3 0.43 27%
lemongrass 246.7 0.99 93%
white mushroom 52.9 0.22 65%
carrots 96.3 0.41 64%
chicory greens 49.8 0.23 23%
celeriac 95.6 0.42 72%
endive 28.8 0.17 7%
strawberries 63.2 0.32 49%
cantaloupe 66.6 0.34 70%
alfalfa 35.6 0.23 19%
seaweed (laver) 66.2 0.35 80%
lentils 267.4 1.16 64%
boysenberries 95.5 0.50 54%
turnips 26.0 0.22 61%
kiwifruit 114.3 0.61 55%
arugula 18.1 0.25 45%
mulberries 60.0 0.43 74%
coriander 7.8 0.23 30%
honeydew melon 38.6 0.36 66%
grapefruit 24.9 0.30 83%
pinto beans 3.6 0.22 83%
spirulina 4.7 0.26 70%
leeks 89.8 0.61 83%
chives 6.2 0.30 48%
grapefruit 14.0 0.33 85%
peaches 17.1 0.39 70%
carambola -1.3 0.31 56%
kidney beans 772.9 3.37 74%
seaweed (kelp) 20.1 0.43 77%
limes -11.7 0.30 70%

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 September 21 2019 while his least nutrient-dense day is September 19 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