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
4.5
Zinc : Copper
19.4
Potassium : Sodium
0.9
Calcium : Magnesium
1.6
Iron : Copper
15.2
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
Vitamin D 24%
Calcium 71%
Manganese 80%
Magnesium 88%
Thiamin (B1) 95%
Potassium 108%
Sodium 108%
Vitamin E 115%
Folate 133%
Omega-3 137%
Copper 146%
Panto Acid (B5) 154%
Phosphorus 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 7.5 1.68 48%
lamb kidney 4.7 1.12 52%
beef liver 5.0 1.75 60%
veal liver 4.8 1.92 55%
turkey liver 4.2 1.89 47%
beef kidney 4.0 1.57 52%
chicken liver 4.0 1.72 50%
pork liver 2.9 1.65 59%
lamb brains 2.8 1.54 27%
beef brains 2.2 1.51 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 6.4 1.43 47%
lobster 5.4 0.89 71%
crab 5.3 0.83 71%
trout 5.5 1.68 45%
mussel 4.9 0.86 63%
crayfish 4.3 0.82 67%
oysters 4.3 1.02 59%
salmon 4.3 1.56 52%
rockfish 3.6 1.09 66%
flounder 3.3 0.86 57%
sturgeon 3.6 1.35 49%
halibut 3.3 1.11 66%
mollusks conch 3.3 1.30 54%
white fish 2.5 1.08 70%
sardine 3.0 2.08 38%
caviar 3.3 2.64 33%
whiting 2.4 1.16 66%
anchovy 2.8 2.10 44%
mackerel 3.4 3.05 14%
pollock 2.2 1.11 69%
perch 2.0 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 11.2 0.35 80%
chicory greens 10.7 0.23 23%
coriander 10.4 0.23 30%
spinach 9.9 0.23 49%
endive 9.8 0.17 7%
watercress 9.7 0.11 65%
asparagus 9.4 0.22 50%
radicchio 8.9 0.23 68%
seaweed (wakame) 9.0 0.45 79%
escarole 8.6 0.19 24%
beet greens 8.1 0.22 35%
broccoli 7.6 0.35 50%
chard 7.4 0.19 51%
arugula 7.3 0.25 45%
zucchini 7.3 0.17 40%
white mushroom 6.7 0.22 65%
lettuce 6.6 0.15 50%
amaranth leaves 6.7 0.21 86%
parsley 6.7 0.36 48%
portabella mushrooms 6.6 0.29 55%
spirulina 6.5 0.26 70%
celery 6.3 0.18 50%
chives 6.3 0.30 48%
yeast extract spread 7.0 1.85 59%
cauliflower 6.1 0.25 50%
okra 5.9 0.22 50%
summer squash 5.8 0.19 45%
mustard greens 5.7 0.27 36%
pumpkin 5.5 0.20 76%
turnip greens 5.5 0.29 44%
banana pepper 5.5 0.27 36%
jalapeno peppers 5.2 0.27 37%
chinese cabbage 5.0 0.12 54%
red peppers 5.0 0.31 40%
shiitake mushroom 4.8 0.39 58%
seaweed (kelp) 4.8 0.43 77%
pickles 4.5 0.12 40%
cucumber 4.5 0.12 40%
alfalfa 4.6 0.23 19%
mung beans 4.4 0.19 74%
eggplant 4.4 0.25 35%
kale 4.4 0.28 60%
butternut squash 4.4 0.45 75%
brussel sprouts 4.3 0.42 50%
chayote 4.2 0.24 41%
onions 4.0 0.32 65%
winter squash 4.0 0.40 69%
edamame 4.5 1.21 41%
peas 4.0 0.42 65%
radishes 3.7 0.16 43%
snap beans 3.7 0.15 58%
sauerkraut 3.6 0.19 39%
pinto beans 3.5 0.22 83%
cabbage 3.4 0.23 55%
artichokes 3.5 0.47 49%
blackberries 3.2 0.43 27%
beets 2.9 0.43 70%
collards 2.8 0.33 37%
lemongrass 3.1 0.99 93%
red cabbage 2.7 0.29 55%
carrots 2.5 0.41 64%
rhubarb 2.4 0.21 55%
soybeans (sprouted) 2.6 0.81 49%
turnips 2.0 0.21 51%
boysenberries 2.2 0.50 54%
carambola 1.9 0.31 56%
celeriac 1.8 0.42 72%
raspberries 1.6 0.52 30%

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) 145 260
fat (g) 30 140
carbs (g) 0 150
energy (calories) 1950

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 March 12 2019 while his least nutrient-dense day is March 14 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
Coffee, Prepared from Instant 8
Whipping Cream, Not Whipped 67
Cauliflower, Cooked from Frozen 65
Kananauta jauheliha 399
Spinach, Cooked from Frozen 109
Zucchini, Raw 46
Kananauta jauheliha 371
Kananauta jauheliha 349
Now, oil, fish, lemon flavored, omega 3 40
Cider Vinegar 4
Pickles, Cucumber, Sour 18

Worst Day

food name energy (kcal)
Aamukahvi 76
Kananauta jauheliha 512
Broccoli, Cooked from Frozen 123
Knorr, Vegetable Bouillon, Dry Cube 30
Coffee, Prepared from Instant 17
Coconut, Fresh 149
Coconut, Fresh 244
Chicken Wing, Skin Eaten 1107

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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