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%
Vitamin E 30%
Calcium 33%
Iron 44%
Magnesium 45%
Folate 53%
Vitamin B12 54%
Phosphorus 57%
Potassium 59%
Copper 60%
Thiamin (B1) 60%
Zinc 69%
Omega-3 73%
Vitamin B6 73%
Vitamin B2 (Riboflavin) 95%
Vitamin C 95%
Vitamin A 308%
Selenium 93%

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
lamb liver 1451.4 1.68 48%
pork liver 1283.0 1.65 59%
veal liver 1326.1 1.92 55%
beef liver 1170.9 1.75 60%
lamb kidney 831.9 1.12 52%
beef kidney 955.8 1.57 52%
turkey liver 979.9 1.89 47%
chicken liver 717.8 1.72 50%
egg white 113.4 0.52 74%
pork chops 598.6 1.74 54%
kefir (low fat) 2.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3155.9 1.43 47%
salmon 1245.2 1.56 52%
mussel 897.5 0.86 63%
mollusks conch 1019.0 1.30 54%
crab 652.9 0.83 71%
halibut 756.1 1.11 66%
rockfish 694.6 1.09 66%
lobster 548.3 0.89 71%
clam 733.3 1.42 73%
flounder 404.8 0.86 57%
octopus 703.0 1.64 71%
crayfish 301.9 0.82 67%
oysters 310.8 1.02 59%
pollock 337.0 1.11 69%
tuna 623.1 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 640.0 0.23 49%
amaranth leaves 403.4 0.21 86%
turnip greens 431.4 0.29 44%
winter squash 429.4 0.40 69%
pumpkin 319.6 0.20 76%
red peppers 360.4 0.31 40%
butternut squash 395.9 0.45 75%
chinese cabbage 255.2 0.12 54%
brussel sprouts 353.5 0.42 50%
asparagus 270.6 0.22 50%
portabella mushrooms 285.0 0.29 55%
edamame 651.9 1.21 41%
kale 273.7 0.28 60%
banana pepper 260.7 0.27 36%
zucchini 221.7 0.17 40%
snap beans 209.6 0.15 58%
collards 270.7 0.33 37%
wheat bran 988.1 2.16 38%
parsley 253.4 0.36 48%
broccoli 246.6 0.35 50%
summer squash 180.6 0.19 45%
celery 162.0 0.18 50%
escarole 167.0 0.19 24%
cauliflower 185.8 0.25 50%
artichokes 267.2 0.47 49%
mustard greens 169.9 0.27 36%
okra 148.5 0.22 50%
jalapeno peppers 160.7 0.27 37%
onions 180.7 0.32 65%
mung beans 124.5 0.19 74%
watercress 73.7 0.11 65%
shiitake mushroom 180.6 0.39 58%
cucumber 72.0 0.12 40%
pickles 72.0 0.12 40%
coconut water 96.1 0.19 66%
sauerkraut 93.9 0.19 39%
cantaloupe 146.9 0.34 70%
radishes 69.2 0.16 43%
carrots 168.3 0.41 64%
chard 79.2 0.19 51%
beet greens 92.5 0.22 35%
cabbage 88.5 0.23 55%
seaweed (laver) 138.0 0.35 80%
lettuce 59.0 0.15 50%
white mushroom 75.1 0.22 65%
peas 147.8 0.42 65%
chicory greens 67.5 0.23 23%
radicchio 61.9 0.23 68%
turnips 54.6 0.21 51%
endive 39.0 0.17 7%
red cabbage 88.9 0.29 55%
oat bran 958.9 2.46 65%
rhubarb 51.6 0.21 55%
chayote 64.9 0.24 41%
alfalfa 46.4 0.23 19%
eggplant 48.4 0.25 35%
strawberries 58.1 0.32 49%
arugula 23.8 0.25 45%
coriander 11.4 0.23 30%
turnips 11.3 0.22 61%
pinto beans 4.5 0.22 83%
sweet potato 269.7 0.90 81%
beets 73.5 0.43 70%
spirulina 5.8 0.26 70%
chives 9.8 0.30 48%
grapefruit 9.2 0.30 83%
celeriac 58.8 0.42 72%
blackberries 50.9 0.43 27%
mulberries 30.9 0.43 74%
limes -25.7 0.30 70%
carambola -22.5 0.31 56%
seaweed (kelp) 20.2 0.43 77%
seaweed (wakame) 32.1 0.45 79%

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 19 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)
Central Market HEB, Sprouted 100% Whole Grain Bread 90
Scrambled Egg, Plain 94
Butter, Unsalted 34
Cake, chocolate, homemade, with chocolate icing (frosting) 494
Asparagus, Cooked from Fresh 29
Chicken Breast, Skin Removed Before Cooking 392
Butter, Unsalted 68
Canola Oil 120

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