Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Daniel 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 Daniel’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Daniel 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
3.6
Zinc : Copper
17.5
Potassium : Sodium
1.1
Calcium : Magnesium
2.0
Iron : Copper
6.5
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 63%
Potassium 75%
Vitamin E 92%
Manganese 97%
Calcium 102%
Folate 102%
Magnesium 102%
Thiamin (B1) 119%
Panto Acid (B5) 140%
Omega-3 158%
Phosphorus 180%
Vitamin B6 208%
Riboflavin (B2) 213%

optimal foods for you

The foods listed below will provide Daniel 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 724.3 1.68 48%
beef liver 722.1 1.75 60%
veal liver 753.7 1.92 55%
lamb kidney 478.6 1.12 52%
pork liver 527.5 1.65 59%
chicken liver 453.3 1.72 50%
beef kidney 391.5 1.57 52%
turkey liver 448.3 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 954.4 1.43 47%
mollusks conch 666.7 1.30 54%
mussel 277.9 0.86 63%
crab 201.6 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 579.9 0.23 49%
snap beans 316.3 0.15 58%
winter squash 385.3 0.40 69%
brussel sprouts 389.7 0.42 50%
turnip greens 353.7 0.29 44%
amaranth leaves 300.9 0.21 86%
artichokes 376.2 0.47 49%
edamame 583.2 1.21 41%
pumpkin 286.3 0.20 76%
butternut squash 355.7 0.45 75%
portabella mushrooms 287.3 0.29 55%
red peppers 273.2 0.31 40%
banana pepper 242.4 0.27 36%
chinese cabbage 201.8 0.12 54%
asparagus 230.4 0.22 50%
celery 194.1 0.18 50%
cauliflower 210.5 0.25 50%
zucchini 189.8 0.17 40%
broccoli 235.9 0.35 50%
collards 227.4 0.33 37%
escarole 181.6 0.19 24%
shiitake mushroom 233.3 0.39 58%
kale 199.6 0.28 60%
summer squash 164.0 0.19 45%
jalapeno peppers 177.1 0.27 37%
okra 161.8 0.22 50%
onions 184.8 0.32 65%
mung beans 147.5 0.19 74%
coconut water 137.6 0.19 66%
parsley 182.0 0.36 48%
cucumber 110.4 0.12 40%
pickles 110.4 0.12 40%
soybeans (sprouted) 295.8 0.81 49%
chayote 130.5 0.24 41%
sauerkraut 112.1 0.19 39%
peas 176.7 0.42 65%
mustard greens 128.0 0.27 36%
celeriac 161.1 0.42 72%
watercress 66.4 0.11 65%
turnips 94.8 0.21 51%
radishes 79.1 0.16 43%
cabbage 94.7 0.23 55%
carrots 141.4 0.41 64%
red cabbage 107.2 0.29 55%
rhubarb 77.1 0.21 55%
eggplant 86.6 0.25 35%
beet greens 80.7 0.22 35%
white mushroom 75.2 0.22 65%
chard 64.6 0.19 51%
lettuce 53.6 0.15 50%
seaweed (laver) 107.6 0.35 80%
chicory greens 70.1 0.23 23%
radicchio 69.6 0.23 68%
beets 120.2 0.43 70%
blackberries 119.9 0.43 27%
alfalfa 56.3 0.23 19%
endive 39.2 0.17 7%
strawberries 75.6 0.32 49%
cantaloupe 80.4 0.34 70%
turnips 44.7 0.22 61%
boysenberries 115.8 0.50 54%
mulberries 95.0 0.43 74%
lemongrass 255.7 0.99 93%
grapefruit 48.8 0.30 83%
honeydew melon 59.2 0.36 66%
kiwifruit 130.9 0.61 55%
arugula 23.2 0.25 45%
coriander 10.8 0.23 30%
grapefruit 37.2 0.33 85%
pinto beans 6.2 0.22 83%
leeks 113.6 0.61 83%
spirulina 8.6 0.26 70%
carambola 20.3 0.31 56%
chives 7.8 0.30 48%
peaches 31.4 0.39 70%
watermelon 2.4 0.30 60%
limes 0.5 0.30 70%
raspberries 65.6 0.52 30%
oranges 38.4 0.46 77%
jerusalem-artichokes 114.2 0.73 87%
seaweed (kelp) 25.9 0.43 77%
seaweed (wakame) 34.0 0.45 79%
nectarines 21.3 0.44 72%
gooseberries 20.9 0.44 52%
lima beans 207.2 1.13 70%
apricots 14.2 0.48 71%
pineapple 12.1 0.50 76%
sweet corn 116.4 0.86 71%

macronutrients

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

macro targets

While Daniel’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) 100 235
fat (g) 30 90
carbs (g) 0 150
energy (calories) 1800

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 Daniel’s food log based on the harder to find 50% of the essential nutrients. Daniel’s most nutrient dense day is April 15 2019 while his least nutrient-dense day is April 19 2019.

best and worst days

Daniel’s food diary for the best and worst days are shown below for comparison. Daniel 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)
Roast Beef, Chuck, No Visible Fat Eaten 375
Avocado, Black Skin, California Type 276
Sour Cream 56
Broccoli, Cooked From Fresh 74
Oyster, Canned, Drained 142
Animal Fat, Bacon Grease 116
Red Bell Peppers, Raw 11
Beef Steak, Sirloin, No Visible Fat Eaten 184
Oyster, Pacific, Cooked 106
Olive Oil 44
Blackberries, Fresh 26
Baking Chocolate 141
Chamomile Tea 4

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