Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he 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.

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 his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he 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
1.3
Zinc : Copper
22.3
Potassium : Sodium
3.3
Calcium : Magnesium
1.7
Iron : Copper
20.9
Calcium : Phosphorus
0.3

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 12%
Calcium 26%
Manganese 29%
Magnesium 30%
Vitamin E 36%
Copper 40%
Potassium 43%
Thiamin (B1) 45%
Folate 56%
Zinc 60%
Riboflavin (B2) 66%
Panto Acid (B5) 68%
Phosphorus 81%

optimal foods for you

The foods listed below will provide he 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 1085.7 1.68 48%
veal liver 1056.8 1.92 55%
beef liver 962.0 1.75 60%
pork liver 674.3 1.65 59%
lamb kidney 539.1 1.12 52%
beef kidney 553.4 1.57 52%
turkey liver 563.0 1.89 47%
chicken liver 473.4 1.72 50%
beef heart 260.6 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1089.9 1.43 47%
mollusks conch 503.6 1.30 54%
crab 328.0 0.83 71%
lobster 269.0 0.89 71%
mussel 192.7 0.86 63%
crayfish 160.4 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1661.8 3.78 69%
sunflower seeds 1839.7 5.46 15%
spinach 412.3 0.23 49%
almond butter 1389.3 6.14 16%
edamame 465.6 1.21 41%
black beans 855.3 3.41 73%
portabella mushrooms 252.1 0.29 55%
turnip greens 235.8 0.29 44%
oat bran 615.0 2.46 65%
pumpkin 189.9 0.20 76%
snap beans 180.5 0.15 58%
asparagus 189.6 0.22 50%
amaranth leaves 177.9 0.21 86%
brussel sprouts 215.0 0.42 50%
wheat bran 495.4 2.16 38%
escarole 137.3 0.19 24%
red peppers 158.3 0.31 40%
cowpeas 306.3 1.16 69%
winter squash 164.5 0.40 69%
broccoli 151.5 0.35 50%
artichokes 172.8 0.47 49%
shiitake mushroom 153.9 0.39 58%
mung beans 117.8 0.19 74%
celery 104.3 0.18 50%
butternut squash 154.2 0.45 75%
lentils 278.4 1.16 64%
collards 127.7 0.33 37%
kale 117.9 0.28 60%
banana pepper 112.9 0.27 36%
cauliflower 106.8 0.25 50%
chinese cabbage 82.6 0.12 54%
jalapeno peppers 107.9 0.27 37%
okra 100.8 0.22 50%
zucchini 83.8 0.17 40%
onions 103.7 0.32 65%
parsley 104.2 0.36 48%
soybeans (sprouted) 186.8 0.81 49%
seaweed (laver) 101.5 0.35 80%
peas 112.9 0.42 65%
summer squash 69.9 0.19 45%
cucumber 55.9 0.12 40%
pickles 55.9 0.12 40%
blackberries 105.5 0.43 27%
watercress 46.4 0.11 65%
chayote 71.2 0.24 41%
white mushroom 67.0 0.22 65%
mustard greens 72.8 0.27 36%
radicchio 60.3 0.23 68%
beet greens 60.1 0.22 35%
chicory greens 56.0 0.23 23%
boysenberries 103.9 0.50 54%
sauerkraut 46.8 0.19 39%
chard 45.1 0.19 51%
alfalfa 47.7 0.23 19%
radishes 30.4 0.16 43%
lettuce 30.4 0.15 50%
lupin seeds 672.9 3.71 51%
endive 30.3 0.17 7%
eggplant 39.7 0.25 35%
cabbage 34.8 0.23 55%
turnips 15.3 0.21 51%
red cabbage 30.5 0.29 55%
beets 51.3 0.43 70%
carrots 46.6 0.41 64%
rhubarb 7.3 0.21 55%
arugula 12.8 0.25 45%
strawberries 25.1 0.32 49%
carambola 24.9 0.31 56%
coconut water 2.5 0.19 66%
coriander 8.3 0.23 30%
turnips 7.9 0.22 61%
pinto beans 3.6 0.22 83%
spirulina 8.1 0.26 70%
grapefruit 11.7 0.30 83%
mulberries 33.4 0.43 74%
kiwifruit 65.9 0.61 55%
leeks 63.2 0.61 83%
chives 4.4 0.30 48%
seaweed (wakame) 32.6 0.45 79%
limes 1.4 0.30 70%
raspberries 39.7 0.52 30%
seaweed (kelp) 19.9 0.43 77%
celeriac 19.2 0.42 72%
mango 46.9 0.60 63%
cranberries 20.9 0.46 65%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 110 210
fat (g) 25 45
carbs (g) 0 45
energy (calories) 1050

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is August 13 2019 while his least nutrient-dense day is September 20 2019.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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