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
3.2
Zinc : Copper
44.6
Potassium : Sodium
4.6
Calcium : Magnesium
1.1
Iron : Copper
18.2
Calcium : Phosphorus
0.1

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%
Sodium 5%
Vitamin K1 6%
Calcium 8%
Vitamin D 8%
Vitamin C 10%
Vitamin E 13%
Folate 14%
Magnesium 14%
Thiamin (B1) 22%
Vitamin A 24%
Potassium 26%
Copper 37%

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 819.3 1.68 48%
veal liver 748.0 1.92 55%
beef liver 666.2 1.75 60%
pork liver 461.4 1.65 59%
turkey liver 436.3 1.89 47%
chicken liver 267.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1367.5 1.43 47%
mollusks conch 440.9 1.30 54%
crab 229.6 0.83 71%
crayfish 119.0 0.82 67%
lobster 124.3 0.89 71%
mussel 102.4 0.86 63%
salmon 217.2 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 514.2 0.23 49%
turnip greens 449.3 0.29 44%
collards 355.3 0.33 37%
brussel sprouts 370.0 0.42 50%
kale 307.1 0.28 60%
winter squash 317.8 0.40 69%
amaranth leaves 264.0 0.21 86%
red peppers 277.7 0.31 40%
pumpkin 242.8 0.20 76%
butternut squash 283.8 0.45 75%
edamame 415.2 1.21 41%
snap beans 188.4 0.15 58%
parsley 223.3 0.36 48%
asparagus 197.1 0.22 50%
broccoli 216.4 0.35 50%
chinese cabbage 164.1 0.12 54%
onions 189.4 0.32 65%
escarole 162.9 0.19 24%
sunflower seeds 1193.9 5.46 15%
banana pepper 160.9 0.27 36%
mustard greens 151.3 0.27 36%
kiwifruit 203.2 0.61 55%
jalapeno peppers 125.9 0.27 37%
celery 102.5 0.18 50%
okra 110.8 0.22 50%
mung beans 95.8 0.19 74%
carrots 134.2 0.41 64%
artichokes 144.5 0.47 49%
cauliflower 97.4 0.25 50%
cantaloupe 112.2 0.34 70%
peas 128.3 0.42 65%
watercress 59.3 0.11 65%
chard 75.8 0.19 51%
cabbage 82.5 0.23 55%
beet greens 81.1 0.22 35%
zucchini 69.2 0.17 40%
summer squash 71.9 0.19 45%
seaweed (laver) 100.4 0.35 80%
blackberries 114.3 0.43 27%
portabella mushrooms 89.4 0.29 55%
radicchio 74.5 0.23 68%
chicory greens 68.1 0.23 23%
sauerkraut 55.9 0.19 39%
lettuce 48.7 0.15 50%
strawberries 78.1 0.32 49%
cucumber 37.7 0.12 40%
pickles 37.7 0.12 40%
soybeans (sprouted) 166.3 0.81 49%
endive 35.6 0.17 7%
radishes 24.7 0.16 43%
grapefruit 51.2 0.30 83%
alfalfa 33.9 0.23 19%
boysenberries 85.1 0.50 54%
chayote 35.7 0.24 41%
leeks 106.5 0.61 83%
mango 101.7 0.60 63%
white mushroom 27.3 0.22 65%
red cabbage 37.3 0.29 55%
rhubarb 19.1 0.21 55%
eggplant 23.9 0.25 35%
arugula 19.8 0.25 45%
coriander 10.5 0.23 30%
carambola 25.5 0.31 56%
pineapple 57.4 0.50 76%
turnips -0.7 0.21 51%
beets 41.1 0.43 70%
pinto beans 2.2 0.22 83%
turnips 1.8 0.22 61%
shiitake mushroom 31.3 0.39 58%
spirulina 4.1 0.26 70%
mulberries 34.2 0.43 74%
chives 8.7 0.30 48%
limes 7.2 0.30 70%
oranges 38.3 0.46 77%
coconut water -19.9 0.19 66%
grapefruit 2.3 0.33 85%
seaweed (wakame) 23.6 0.45 79%
seaweed (kelp) 16.0 0.43 77%
raspberries 35.8 0.52 30%
peaches -0.6 0.39 70%
gooseberries 8.9 0.44 52%
cranberries 12.4 0.46 65%
celeriac 5.2 0.42 72%
apricots 12.4 0.48 71%
watermelon -28.6 0.30 60%
nectarines -1.0 0.44 72%

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 October 07 2019 while his least nutrient-dense day is October 13 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