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
33.1
Zinc : Copper
2.1
Potassium : Sodium
13.0
Calcium : Magnesium
0.7
Iron : Copper
6.8
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.

nutrient % DRI prioritize
Vitamin D 0%
Vitamin A 1%
Sodium 2%
Folate 3%
Omega-3 3%
Vitamin C 4%
Vitamin B6 8%
Thiamin (B1) 9%
Niacin (B3) 10%
Vitamin E 10%
Vitamin K1 20%
Panto Acid (B5) 22%
Selenium 25%

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 liver 11.4 1.89 47%
chicken liver 10.9 1.72 50%
pork liver 9.8 1.65 59%
lamb liver 9.9 1.68 48%
beef liver 9.5 1.75 60%
lamb kidney 8.6 1.12 52%
veal liver 8.9 1.92 55%
beef kidney 6.5 1.57 52%
chicken breast 5.5 1.48 60%
pork chops 4.5 1.74 54%
pork shoulder 3.5 1.62 56%
veal 3.3 1.51 65%
ground pork 3.5 1.85 54%

Seafood based foods

food name nutrient density energy density insulin load
salmon 8.9 1.56 52%
halibut 8.4 1.11 66%
fish roe 8.3 1.43 47%
trout 7.7 1.68 45%
crab 6.3 0.83 71%
rockfish 6.0 1.09 66%
sturgeon 6.1 1.35 49%
tuna 6.3 1.84 52%
flounder 5.3 0.86 57%
pollock 5.5 1.11 69%
lobster 5.3 0.89 71%
anchovy 6.1 2.10 44%
haddock 4.9 1.16 71%
crayfish 4.3 0.82 67%
mussel 4.2 0.86 63%
shrimp 4.3 1.19 69%
octopus 4.7 1.64 71%
whiting 4.1 1.16 66%
oysters 3.8 1.02 59%
perch 3.7 0.96 62%
white fish 3.7 1.08 70%
cod 5.1 2.90 71%
sardine 4.4 2.08 38%
mollusks conch 3.7 1.30 54%
caviar 4.5 2.64 33%
herring 3.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
coriander 15.1 0.23 30%
watercress 14.0 0.11 65%
chicory greens 13.9 0.23 23%
seaweed (laver) 13.4 0.35 80%
asparagus 12.5 0.22 50%
beet greens 12.0 0.22 35%
spinach 11.9 0.23 49%
broccoli 11.6 0.35 50%
lettuce 11.5 0.15 50%
parsley 11.5 0.36 48%
chard 11.3 0.19 51%
mustard greens 11.2 0.27 36%
chives 11.2 0.30 48%
endive 10.7 0.17 7%
chinese cabbage 9.9 0.12 54%
red peppers 9.9 0.31 40%
arugula 9.7 0.25 45%
kale 9.4 0.28 60%
turnip greens 9.2 0.29 44%
escarole 8.8 0.19 24%
zucchini 8.7 0.17 40%
okra 8.7 0.22 50%
collards 8.6 0.33 37%
white mushroom 8.5 0.22 65%
brussel sprouts 8.3 0.42 50%
portabella mushrooms 8.1 0.29 55%
radicchio 8.0 0.23 68%
celery 7.9 0.18 50%
banana pepper 7.9 0.27 36%
amaranth leaves 7.8 0.21 86%
cauliflower 7.7 0.25 50%
butternut squash 7.3 0.45 75%
peas 6.9 0.42 65%
summer squash 6.7 0.19 45%
jalapeno peppers 6.6 0.27 37%
cabbage 6.5 0.23 55%
shiitake mushroom 6.6 0.39 58%
winter squash 6.6 0.40 69%
seaweed (wakame) 6.5 0.45 79%
onions 6.1 0.32 65%
mung beans 5.8 0.19 74%
pumpkin 5.7 0.20 76%
yeast extract spread 6.5 1.85 59%
radishes 5.0 0.16 43%
wheat bran 6.2 2.16 38%
carrots 4.6 0.41 64%
alfalfa 4.2 0.23 19%
spirulina 4.2 0.26 70%
sauerkraut 4.1 0.19 39%
chayote 4.1 0.24 41%
cantaloupe 3.9 0.34 70%
pinto beans 3.8 0.22 83%
cucumber 3.5 0.12 40%
pickles 3.5 0.12 40%
red cabbage 3.6 0.29 55%
seaweed (kelp) 3.5 0.43 77%
sweet potato 3.7 0.90 81%
eggplant 3.1 0.25 35%
grapefruit 2.4 0.30 83%
leeks 2.7 0.61 83%

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) 135 245
fat (g) 30 135
carbs (g) 0 140
energy (calories) 1850

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 February 08 2019 while his least nutrient-dense day is February 09 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes