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
3.4
Zinc : Copper
40.8
Potassium : Sodium
2.9
Calcium : Magnesium
3.3
Iron : Copper
18.2
Calcium : Phosphorus
0.3

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
Manganese 2%
Vitamin C 3%
Vitamin K1 6%
Sodium 9%
Vitamin E 9%
Folate 10%
Vitamin D 14%
Magnesium 15%
Calcium 25%
Thiamin (B1) 25%
Potassium 28%
Vitamin A 30%
Copper 39%

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 782.0 1.68 48%
veal liver 701.3 1.92 55%
beef liver 630.7 1.75 60%
pork liver 412.2 1.65 59%
turkey liver 414.4 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1290.4 1.43 47%
mollusks conch 752.8 1.30 54%
crab 286.8 0.83 71%
lobster 205.8 0.89 71%
crayfish 149.5 0.82 67%
mussel 157.2 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
spinach 602.1 0.23 49%
turnip greens 536.0 0.29 44%
collards 420.2 0.33 37%
winter squash 424.4 0.40 69%
almond butter 1802.4 6.14 16%
brussel sprouts 405.4 0.42 50%
amaranth leaves 334.0 0.21 86%
kale 349.1 0.28 60%
edamame 561.7 1.21 41%
butternut squash 375.9 0.45 75%
snap beans 299.0 0.15 58%
pumpkin 272.7 0.20 76%
red peppers 294.4 0.31 40%
parsley 268.5 0.36 48%
artichokes 292.5 0.47 49%
chinese cabbage 203.2 0.12 54%
asparagus 220.3 0.22 50%
broccoli 243.2 0.35 50%
onions 223.9 0.32 65%
escarole 186.1 0.19 24%
banana pepper 193.9 0.27 36%
mustard greens 182.1 0.27 36%
soybeans (sprouted) 290.4 0.81 49%
jalapeno peppers 156.1 0.27 37%
okra 146.6 0.22 50%
celery 132.8 0.18 50%
mung beans 131.7 0.19 74%
summer squash 122.6 0.19 45%
zucchini 114.3 0.17 40%
kiwifruit 218.6 0.61 55%
cauliflower 124.7 0.25 50%
peas 161.8 0.42 65%
cantaloupe 128.7 0.34 70%
cabbage 102.3 0.23 55%
blackberries 148.3 0.43 27%
carrots 142.9 0.41 64%
chard 90.8 0.19 51%
watercress 69.0 0.11 65%
beet greens 96.3 0.22 35%
portabella mushrooms 111.6 0.29 55%
sauerkraut 83.4 0.19 39%
radicchio 83.0 0.23 68%
pickles 55.5 0.12 40%
cucumber 55.5 0.12 40%
chicory greens 79.9 0.23 23%
strawberries 101.0 0.32 49%
lettuce 58.1 0.15 50%
seaweed (laver) 95.2 0.35 80%
coconut water 51.5 0.19 66%
radishes 41.6 0.16 43%
chayote 60.4 0.24 41%
endive 41.6 0.17 7%
alfalfa 51.5 0.23 19%
rhubarb 41.0 0.21 55%
leeks 139.9 0.61 83%
grapefruit 58.9 0.30 83%
red cabbage 58.1 0.29 55%
turnips 33.7 0.21 51%
eggplant 40.4 0.25 35%
boysenberries 99.7 0.50 54%
white mushroom 31.7 0.22 65%
arugula 25.3 0.25 45%
beets 67.9 0.43 70%
shiitake mushroom 58.1 0.39 58%
mulberries 65.9 0.43 74%
carambola 35.0 0.31 56%
turnips 12.9 0.22 61%
coriander 12.3 0.23 30%
pinto beans 4.0 0.22 83%
celeriac 47.9 0.42 72%
spirulina 5.6 0.26 70%
pineapple 60.8 0.50 76%
mango 85.8 0.60 63%
lemongrass 179.6 0.99 93%
chives 10.6 0.30 48%
raspberries 64.6 0.52 30%
limes 5.4 0.30 70%
grapefruit 12.4 0.33 85%
oranges 36.5 0.46 77%
seaweed (wakame) 34.3 0.45 79%
seaweed (kelp) 25.5 0.43 77%
watermelon -14.3 0.30 60%
peaches 0.4 0.39 70%
gooseberries 9.3 0.44 52%
apricots 11.6 0.48 71%
lima beans 168.0 1.13 70%
honeydew melon -22.2 0.36 66%
cranberries 0.6 0.46 65%

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 December 12 2019 while his least nutrient-dense day is October 22 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)

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