Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Antti 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 and being paleo.

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 Antti’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
8.0
Zinc : Copper
31.1
Potassium : Sodium
0.9
Calcium : Magnesium
2.9
Iron : Copper
18.6
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Antti’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 48%
Vitamin D 62%
Magnesium 92%
Vitamin E 100%
Potassium 103%
Folate 106%
Sodium 106%
Omega-3 112%
Copper 115%
Thiamin (B1) 118%
Vitamin A 126%
Calcium 134%
Panto Acid (B5) 196%

optimal foods for you

The foods listed below will provide Antti 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
lamb liver 1297.3 1.68 48%
veal liver 968.9 1.92 55%
beef liver 907.3 1.75 60%
lamb kidney 472.3 1.12 52%
pork liver 570.8 1.65 59%
turkey liver 519.5 1.89 47%
chicken liver 397.6 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2033.6 1.43 47%
mollusks conch 801.6 1.30 54%
salmon 857.7 1.56 52%
lobster 527.5 0.89 71%
crab 498.9 0.83 71%
mussel 487.0 0.86 63%
halibut 364.6 1.11 66%
rockfish 351.0 1.09 66%
crayfish 264.5 0.82 67%
trout 470.6 1.68 45%
flounder 207.9 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
edamame 919.2 1.21 41%
spinach 588.3 0.23 49%
winter squash 531.9 0.40 69%
turnip greens 468.7 0.29 44%
butternut squash 471.3 0.45 75%
pumpkin 385.1 0.20 76%
amaranth leaves 344.0 0.21 86%
snap beans 314.9 0.15 58%
artichokes 394.6 0.47 49%
collards 295.4 0.33 37%
kale 278.2 0.28 60%
brussel sprouts 311.9 0.42 50%
portabella mushrooms 267.0 0.29 55%
red peppers 271.5 0.31 40%
asparagus 244.1 0.22 50%
escarole 220.3 0.19 24%
chinese cabbage 186.3 0.12 54%
zucchini 196.9 0.17 40%
summer squash 192.3 0.19 45%
jalapeno peppers 209.8 0.27 37%
celery 176.3 0.18 50%
parsley 227.6 0.36 48%
broccoli 222.2 0.35 50%
banana pepper 194.7 0.27 36%
cauliflower 180.1 0.25 50%
onions 191.1 0.32 65%
carrots 212.5 0.41 64%
soybeans (sprouted) 330.3 0.81 49%
mung beans 141.7 0.19 74%
shiitake mushroom 197.3 0.39 58%
okra 146.8 0.22 50%
mustard greens 152.7 0.27 36%
cantaloupe 157.6 0.34 70%
coconut water 116.3 0.19 66%
pickles 94.0 0.12 40%
cucumber 94.0 0.12 40%
chayote 122.2 0.24 41%
sauerkraut 105.3 0.19 39%
peas 167.7 0.42 65%
watercress 65.3 0.11 65%
seaweed (laver) 132.0 0.35 80%
chard 83.0 0.19 51%
turnips 86.1 0.21 51%
blackberries 147.3 0.43 27%
beet greens 90.7 0.22 35%
radishes 68.5 0.16 43%
chicory greens 86.3 0.23 23%
radicchio 83.7 0.23 68%
lettuce 56.4 0.15 50%
eggplant 81.5 0.25 35%
cabbage 75.9 0.23 55%
rhubarb 67.9 0.21 55%
white mushroom 68.6 0.22 65%
endive 47.2 0.17 7%
alfalfa 57.9 0.23 19%
celeriac 113.6 0.42 72%
red cabbage 77.6 0.29 55%
beets 111.9 0.43 70%
strawberries 63.1 0.32 49%
turnips 37.4 0.22 61%
lemongrass 254.0 0.99 93%
boysenberries 105.6 0.50 54%
grapefruit 42.6 0.30 83%
arugula 26.5 0.25 45%
kiwifruit 134.0 0.61 55%
carambola 43.5 0.31 56%
coriander 12.5 0.23 30%
pinto beans 5.0 0.22 83%
leeks 117.8 0.61 83%
mulberries 60.2 0.43 74%
spirulina 7.8 0.26 70%
grapefruit 21.0 0.33 85%
honeydew melon 25.1 0.36 66%
chives 9.4 0.30 48%
peaches 35.0 0.39 70%
watermelon 6.5 0.30 60%
seaweed (wakame) 47.8 0.45 79%
limes -1.3 0.30 70%
raspberries 57.4 0.52 30%
seaweed (kelp) 25.3 0.43 77%
nectarines 30.2 0.44 72%

macronutrients

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

macro targets

While Antti’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) 115 260
fat (g) 30 135
carbs (g) 0 85
energy (calories) 2000

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 Antti’s food log based on the harder to find 50% of the essential nutrients. Antti’s most nutrient dense day is May 06 2019 while his least nutrient-dense day is May 04 2019.

best and worst days

Antti’s food diary for the best and worst days are shown below for comparison. Antti 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)
Aamukahvi 76
Eggs, Cooked 454
Espresso, without Flavored Syrup 21
Whipping Cream, Not Whipped 58
Zucchini, Raw 58
Sardines, Canned in Oil, Drained 374
Broccoli, Raw 143
Coffee, Prepared from Instant 8
Whipping Cream, Not Whipped 58
Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned 472
Sauerkraut 30
Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned 345
Almonds, Raw 174
Now, oil, fish, lemon flavored, omega 3 62
Cider Vinegar 5

Worst Day

food name energy (kcal)
Aamukahvi 76
Coffee, Prepared from Instant 8
Whipping Cream, Not Whipped 58
Eggs, Cooked 434
Swiss Cheese, Natural 499
Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned 469
Coffee, Prepared From Grounds 7
Whipping Cream, Not Whipped 117
Sauerkraut 38
Sausage, Pork, Fresh 1268

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

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