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
8.1
Zinc : Copper
27.4
Potassium : Sodium
1.3
Calcium : Magnesium
1.8
Iron : Copper
6.0
Calcium : Phosphorus
0.2

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
Vitamin C 4%
Vitamin K1 5%
Manganese 10%
Calcium 13%
Vitamin D 13%
Folate 14%
Vitamin E 14%
Magnesium 23%
Vitamin A 24%
Omega-3 25%
Potassium 33%
Panto Acid (B5) 55%
Thiamin (B1) 57%

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 1031.1 1.68 48%
veal liver 680.6 1.92 55%
beef liver 634.0 1.75 60%
lamb kidney 421.8 1.12 52%
pork liver 539.9 1.65 59%
turkey liver 430.7 1.89 47%
chicken liver 361.7 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2097.2 1.43 47%
salmon 835.2 1.56 52%
mussel 414.2 0.86 63%
halibut 349.1 1.11 66%
trout 481.4 1.68 45%
mollusks conch 374.6 1.30 54%
rockfish 311.8 1.09 66%
crab 209.6 0.83 71%
flounder 196.7 0.86 57%
lobster 170.4 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 534.0 0.23 49%
turnip greens 460.1 0.29 44%
edamame 682.7 1.21 41%
brussel sprouts 461.2 0.42 50%
winter squash 422.5 0.40 69%
collards 367.3 0.33 37%
butternut squash 381.9 0.45 75%
pumpkin 313.3 0.20 76%
red peppers 338.1 0.31 40%
kale 314.8 0.28 60%
amaranth leaves 272.9 0.21 86%
broccoli 274.8 0.35 50%
chinese cabbage 204.3 0.12 54%
escarole 221.5 0.19 24%
parsley 258.1 0.36 48%
snap beans 208.6 0.15 58%
asparagus 212.4 0.22 50%
onions 224.3 0.32 65%
banana pepper 209.1 0.27 36%
cauliflower 193.4 0.25 50%
celery 166.6 0.18 50%
zucchini 157.4 0.17 40%
carrots 205.6 0.41 64%
mustard greens 164.8 0.27 36%
cantaloupe 172.4 0.34 70%
jalapeno peppers 154.5 0.27 37%
summer squash 136.0 0.19 45%
portabella mushrooms 157.7 0.29 55%
kiwifruit 232.2 0.61 55%
artichokes 189.9 0.47 49%
peas 170.6 0.42 65%
okra 120.5 0.22 50%
cabbage 114.2 0.23 55%
pickles 81.7 0.12 40%
cucumber 81.7 0.12 40%
mung beans 93.9 0.19 74%
watercress 68.6 0.11 65%
seaweed (laver) 127.8 0.35 80%
shiitake mushroom 134.1 0.39 58%
chard 77.2 0.19 51%
beet greens 84.9 0.22 35%
sauerkraut 72.6 0.19 39%
chicory greens 78.6 0.23 23%
lettuce 59.5 0.15 50%
radicchio 76.6 0.23 68%
grapefruit 92.0 0.30 83%
strawberries 96.3 0.32 49%
radishes 52.7 0.16 43%
chayote 74.2 0.24 41%
rhubarb 63.6 0.21 55%
endive 45.2 0.17 7%
red cabbage 70.8 0.29 55%
blackberries 98.9 0.43 27%
eggplant 54.0 0.25 35%
white mushroom 43.8 0.22 65%
coconut water 32.3 0.19 66%
turnips 36.4 0.21 51%
celeriac 86.4 0.42 72%
alfalfa 34.3 0.23 19%
beets 75.8 0.43 70%
grapefruit 49.0 0.33 85%
soybeans (sprouted) 165.8 0.81 49%
arugula 25.8 0.25 45%
turnips 19.4 0.22 61%
boysenberries 78.1 0.50 54%
coriander 11.4 0.23 30%
mulberries 57.0 0.43 74%
oranges 65.7 0.46 77%
carambola 29.4 0.31 56%
honeydew melon 36.6 0.36 66%
pinto beans 3.1 0.22 83%
spirulina 4.0 0.26 70%
leeks 88.7 0.61 83%
chives 9.9 0.30 48%
limes 8.7 0.30 70%
gooseberries 35.7 0.44 52%
peaches 21.1 0.39 70%
mango 72.8 0.60 63%
seaweed (wakame) 30.1 0.45 79%
watermelon -11.8 0.30 60%
seaweed (kelp) 16.2 0.43 77%
nectarines 14.1 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 June 16 2020 while his least nutrient-dense day is June 14 2020.

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