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
7.6
Zinc : Copper
25.4
Potassium : Sodium
1.2
Calcium : Magnesium
1.9
Iron : Copper
15.7
Calcium : Phosphorus
0.4

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 43%
Potassium 54%
Omega-3 58%
Vitamin E 58%
Calcium 71%
Magnesium 73%
Manganese 80%
Folate 81%
Thiamin (B1) 83%
Copper 111%
Panto Acid (B5) 125%
Phosphorus 134%
Vitamin C 160%

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 1046.3 1.68 48%
veal liver 701.9 1.92 55%
beef liver 639.9 1.75 60%
lamb kidney 494.8 1.12 52%
beef kidney 374.7 1.57 52%
pork liver 357.4 1.65 59%
turkey liver 346.1 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1462.4 1.43 47%
crab 465.4 0.83 71%
lobster 468.5 0.89 71%
mussel 460.7 0.86 63%
mollusks conch 519.5 1.30 54%
crayfish 246.6 0.82 67%
salmon 385.8 1.56 52%
oysters 152.6 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
edamame 807.1 1.21 41%
sunflower seeds 1606.7 5.46 15%
spinach 426.3 0.23 49%
turnip greens 310.9 0.29 44%
brussel sprouts 317.1 0.42 50%
pumpkin 261.2 0.20 76%
amaranth leaves 256.8 0.21 86%
red peppers 267.8 0.31 40%
winter squash 284.2 0.40 69%
snap beans 221.6 0.15 58%
portabella mushrooms 239.0 0.29 55%
artichokes 274.9 0.47 49%
butternut squash 269.0 0.45 75%
banana pepper 226.6 0.27 36%
asparagus 211.6 0.22 50%
cauliflower 200.2 0.25 50%
kale 202.4 0.28 60%
broccoli 216.5 0.35 50%
kiwifruit 268.8 0.61 55%
zucchini 169.5 0.17 40%
escarole 165.7 0.19 24%
summer squash 162.6 0.19 45%
chinese cabbage 140.0 0.12 54%
parsley 184.7 0.36 48%
celery 143.1 0.18 50%
jalapeno peppers 152.9 0.27 37%
onions 157.9 0.32 65%
mung beans 123.3 0.19 74%
shiitake mushroom 163.2 0.39 58%
peas 163.9 0.42 65%
okra 120.2 0.22 50%
mustard greens 122.0 0.27 36%
collards 134.3 0.33 37%
chayote 113.2 0.24 41%
soybeans (sprouted) 230.7 0.81 49%
sauerkraut 95.7 0.19 39%
pickles 78.8 0.12 40%
cucumber 78.8 0.12 40%
strawberries 119.1 0.32 49%
blackberries 139.3 0.43 27%
seaweed (laver) 123.5 0.35 80%
grapefruit 104.9 0.30 83%
watercress 56.1 0.11 65%
radishes 66.3 0.16 43%
cabbage 81.0 0.23 55%
radicchio 79.5 0.23 68%
cantaloupe 95.4 0.34 70%
carrots 109.7 0.41 64%
chard 62.1 0.19 51%
beet greens 68.4 0.22 35%
chicory greens 67.4 0.23 23%
eggplant 69.7 0.25 35%
turnips 61.9 0.21 51%
grapefruit 88.6 0.33 85%
white mushroom 64.5 0.22 65%
coconut water 55.4 0.19 66%
rhubarb 55.6 0.21 55%
lettuce 38.3 0.15 50%
carambola 72.3 0.31 56%
beets 93.9 0.43 70%
red cabbage 67.1 0.29 55%
celeriac 93.3 0.42 72%
endive 35.2 0.17 7%
boysenberries 103.8 0.50 54%
turnips 45.0 0.22 61%
alfalfa 43.2 0.23 19%
mulberries 81.6 0.43 74%
oranges 87.7 0.46 77%
lemongrass 195.2 0.99 93%
honeydew melon 53.5 0.36 66%
jerusalem-artichokes 123.6 0.73 87%
pineapple 72.7 0.50 76%
arugula 17.7 0.25 45%
mango 93.9 0.60 63%
limes 25.7 0.30 70%
peaches 44.3 0.39 70%
coriander 9.7 0.23 30%
pinto beans 4.1 0.22 83%
spirulina 6.5 0.26 70%
gooseberries 44.6 0.44 52%
nectarines 43.1 0.44 72%
raspberries 60.8 0.52 30%
chives 7.0 0.30 48%
leeks 74.0 0.61 83%
seaweed (wakame) 37.6 0.45 79%

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 18 2019 while his least nutrient-dense day is August 25 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