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).

supplements

The supplements listed below will provide Antti 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
5.4
Zinc : Copper
66.7
Potassium : Sodium
0.8
Calcium : Magnesium
2.3
Iron : Copper
17.8
Calcium : Phosphorus
0.3

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
Calcium 40%
Manganese 41%
Vitamin E 41%
Vitamin K1 41%
Magnesium 53%
Folate 59%
Thiamin (B1) 81%
Potassium 83%
Vitamin C 83%
Copper 104%
Omega-3 112%
Phosphorus 156%
Panto Acid (B5) 173%

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 1009.0 1.68 48%
lamb kidney 481.1 1.12 52%
beef liver 585.7 1.75 60%
veal liver 633.9 1.92 55%
beef kidney 336.5 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1334.5 1.43 47%
mollusks conch 808.6 1.30 54%
lobster 532.1 0.89 71%
crab 507.3 0.83 71%
mussel 497.3 0.86 63%
crayfish 267.4 0.82 67%
salmon 353.9 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
edamame 944.8 1.21 41%
spinach 602.1 0.23 49%
turnip greens 497.0 0.29 44%
brussel sprouts 480.8 0.42 50%
snap beans 384.3 0.15 58%
artichokes 422.5 0.47 49%
amaranth leaves 326.8 0.21 86%
winter squash 379.6 0.40 69%
kale 321.6 0.28 60%
pumpkin 284.5 0.20 76%
collards 320.5 0.33 37%
butternut squash 352.0 0.45 75%
red peppers 281.5 0.31 40%
broccoli 289.1 0.35 50%
asparagus 253.8 0.22 50%
banana pepper 259.9 0.27 36%
parsley 275.2 0.36 48%
escarole 227.5 0.19 24%
portabella mushrooms 255.7 0.29 55%
onions 258.8 0.32 65%
chinese cabbage 203.6 0.12 54%
zucchini 213.7 0.17 40%
cauliflower 231.1 0.25 50%
summer squash 211.6 0.19 45%
soybeans (sprouted) 377.4 0.81 49%
celery 194.3 0.18 50%
kiwifruit 300.8 0.61 55%
mung beans 169.7 0.19 74%
jalapeno peppers 185.6 0.27 37%
mustard greens 183.6 0.27 36%
okra 168.1 0.22 50%
peas 201.9 0.42 65%
shiitake mushroom 184.1 0.39 58%
sauerkraut 126.9 0.19 39%
cabbage 136.2 0.23 55%
cucumber 106.2 0.12 40%
pickles 106.2 0.12 40%
coconut water 121.5 0.19 66%
chayote 135.8 0.24 41%
blackberries 176.5 0.43 27%
strawberries 136.4 0.32 49%
watercress 75.5 0.11 65%
radicchio 107.3 0.23 68%
chard 92.0 0.19 51%
radishes 81.4 0.16 43%
celeriac 155.0 0.42 72%
beet greens 98.6 0.22 35%
turnips 91.9 0.21 51%
rhubarb 89.2 0.21 55%
grapefruit 112.6 0.30 83%
chicory greens 91.0 0.23 23%
seaweed (laver) 117.2 0.35 80%
red cabbage 100.8 0.29 55%
eggplant 84.6 0.25 35%
lettuce 59.0 0.15 50%
cantaloupe 106.2 0.34 70%
carrots 118.2 0.41 64%
white mushroom 67.6 0.22 65%
alfalfa 64.8 0.23 19%
sunflower seeds 1522.3 5.46 15%
endive 48.2 0.17 7%
beets 116.0 0.43 70%
lemongrass 270.2 0.99 93%
grapefruit 86.7 0.33 85%
mulberries 109.2 0.43 74%
carambola 76.3 0.31 56%
turnips 51.6 0.22 61%
boysenberries 113.9 0.50 54%
arugula 28.2 0.25 45%
honeydew melon 55.3 0.36 66%
coriander 13.3 0.23 30%
leeks 118.2 0.61 83%
oranges 73.5 0.46 77%
pinto beans 5.8 0.22 83%
raspberries 85.1 0.52 30%
limes 20.1 0.30 70%
spirulina 7.8 0.26 70%
peaches 37.9 0.39 70%
chives 10.9 0.30 48%
pineapple 63.8 0.50 76%
gooseberries 44.9 0.44 52%
lima beans 236.9 1.13 70%
seaweed (wakame) 47.8 0.45 79%
watermelon 0.7 0.30 60%
seaweed (kelp) 28.8 0.43 77%
nectarines 31.3 0.44 72%
jerusalem-artichokes 109.5 0.73 87%
mango 65.8 0.60 63%

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) 115 250
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 February 19 2020 while his least nutrient-dense day is February 16 2020.

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)

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