Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mary get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Mary’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
7.3
Zinc : Copper
10.3
Potassium : Sodium
0.8
Calcium : Magnesium
3.1
Iron : Copper
14.8
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mary’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression.

nutrient % DRI prioritize
Vitamin D 6%
Iron 44%
Magnesium 45%
Vitamin E 45%
Calcium 52%
Vitamin B12 54%
Phosphorus 57%
Potassium 59%
Thiamin (B1) 60%
Manganese 64%
Folate 66%
Copper 67%
Sodium 69%
Vitamin B-6 79%
Riboflavin (B2) 105%
Vitamin C 239%
Vitamin A 236%
Selenium 93%
Zinc 85%

optimal foods for you

The foods listed below will provide Mary with the nutrients that she is currently not getting in large amounts while also aligning with her 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 liver 1272.2 1.65 59%
veal liver 1335.8 1.92 55%
lamb liver 1159.5 1.68 48%
beef liver 1186.7 1.75 60%
lamb kidney 671.0 1.12 52%
turkey liver 958.5 1.89 47%
beef kidney 794.0 1.57 52%
chicken liver 727.7 1.72 50%
egg white 128.4 0.52 74%
pork chops 634.0 1.74 54%
kefir (low fat) 2.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2429.0 1.43 47%
mollusks conch 969.3 1.30 54%
mussel 755.2 0.86 63%
crab 530.7 0.83 71%
halibut 554.9 1.11 66%
salmon 739.2 1.56 52%
clam 598.8 1.42 73%
lobster 366.3 0.89 71%
rockfish 408.1 1.09 66%
crayfish 242.2 0.82 67%
octopus 567.4 1.64 71%
flounder 186.4 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 688.1 0.23 49%
amaranth leaves 442.0 0.21 86%
turnip greens 457.0 0.29 44%
wheat bran 1208.9 2.16 38%
winter squash 448.0 0.40 69%
pumpkin 331.4 0.20 76%
red peppers 368.7 0.31 40%
butternut squash 411.4 0.45 75%
chinese cabbage 264.1 0.12 54%
brussel sprouts 369.6 0.42 50%
snap beans 253.2 0.15 58%
asparagus 276.9 0.22 50%
kale 292.2 0.28 60%
portabella mushrooms 291.9 0.29 55%
oat bran 1189.8 2.46 65%
collards 300.6 0.33 37%
banana pepper 267.4 0.27 36%
parsley 258.6 0.36 48%
zucchini 183.1 0.17 40%
broccoli 253.7 0.35 50%
escarole 178.7 0.19 24%
celery 168.9 0.18 50%
artichokes 286.0 0.47 49%
cauliflower 183.6 0.25 50%
summer squash 155.8 0.19 45%
mustard greens 173.2 0.27 36%
okra 156.5 0.22 50%
jalapeno peppers 168.7 0.27 37%
onions 188.8 0.32 65%
mung beans 132.6 0.19 74%
watercress 76.9 0.11 65%
shiitake mushroom 190.8 0.39 58%
coconut water 106.9 0.19 66%
pickles 76.7 0.12 40%
cucumber 76.7 0.12 40%
sauerkraut 101.1 0.19 39%
cantaloupe 154.5 0.34 70%
carrots 178.6 0.41 64%
radishes 72.9 0.16 43%
chard 83.6 0.19 51%
beet greens 96.7 0.22 35%
cabbage 94.5 0.23 55%
lettuce 62.0 0.15 50%
seaweed (laver) 131.7 0.35 80%
white mushroom 76.8 0.22 65%
peas 157.6 0.42 65%
chicory greens 70.9 0.23 23%
turnips 61.7 0.21 51%
chayote 75.0 0.24 41%
rhubarb 60.0 0.21 55%
red cabbage 95.6 0.29 55%
radicchio 64.4 0.23 68%
endive 41.5 0.17 7%
alfalfa 49.2 0.23 19%
eggplant 55.0 0.25 35%
strawberries 78.2 0.32 49%
sweet potato 313.6 0.90 81%
turnips 18.5 0.22 61%
arugula 25.0 0.25 45%
coriander 11.9 0.23 30%
pinto beans 4.7 0.22 83%
beets 83.8 0.43 70%
blackberries 77.2 0.43 27%
celeriac 72.8 0.42 72%
spirulina 6.2 0.26 70%
grapefruit 18.6 0.30 83%
chives 10.2 0.30 48%
edamame 390.5 1.21 41%
mulberries 44.6 0.43 74%
limes -22.1 0.30 70%
carambola -16.8 0.31 56%
seaweed (kelp) 21.1 0.43 77%
kiwifruit 101.6 0.61 55%
honeydew melon -9.3 0.36 66%
grapefruit -22.2 0.33 85%
seaweed (wakame) 24.9 0.45 79%
soybeans (sprouted) 171.9 0.81 49%

macronutrients

The macronutrient split of Mary’s diet is shown in the chart below.

protein

Mary’s protein intake is 1.7g/kg LBM or 71g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Mary’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 17
RDI/sedentary ~11% 0.8 33
typical ~16% 1.2 50
minimum nutrient optimiser ~24% 1.8 60
Mary 20% 1.73 71

macro targets

While Mary’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) 60 155
fat (g) 15 70
carbs (g) 0 85
energy (calories) 1200

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 Mary’s food log based on the harder to find 50% of the essential nutrients. Mary’s most nutrient dense day is December 22 2019 while her least nutrient-dense day is December 18 2019.

best and worst days

Mary’s food diary for the best and worst days are shown below for comparison. Mary 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)
Half and Half 55
Oatmeal, Steel Cut, Dry 212
Blueberries, Fresh 84
Coffee, Prepared From Grounds 6
Chicken Breast, Skin Removed Before Cooking 98
Couscous, Cooked 177
Kirkwood, Zesty Mediterranean Style Chicken Breast Kabobs 65
Chicken Salad, Plain 146
Pita Bread, White 157
White Rice, Steamed 103
Eggplant Dip, Baba Ghanoush 75
Tzatziki Sauce, Yogurt and Cucumber 39
Brussels Sprouts, Cooked from Fresh 40

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 6
One, Maple Glazed Donut 220
Apple, Fresh, With Skin 95
Lamb Roast, Leg, Visible Fat Eaten 144
Deviled Eggs 143
Weight Watchers Smart Ones Chicken Slider 206
First Street, Cupcake, Chocolate 240
Boar's Head, salami, genoa, natural casing 192
HEB, Meal Simple, Couscous with Tomato, Spinach & Feta Cheese 160
Olivellas, Kalamata Olives 130

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