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
1.7
Zinc : Copper
26.4
Potassium : Sodium
4.8
Calcium : Magnesium
1.2
Iron : Copper
24.2
Calcium : Phosphorus
0.2

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 8%
Calcium 19%
Manganese 21%
Magnesium 33%
Vitamin E 33%
Copper 39%
Potassium 42%
Thiamin (B1) 42%
Vitamin D 55%
Folate 58%
Zinc 69%
Panto Acid (B5) 70%
Riboflavin (B2) 73%

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 1070.6 1.68 48%
veal liver 1056.8 1.92 55%
beef liver 974.8 1.75 60%
pork liver 674.3 1.65 59%
lamb kidney 533.9 1.12 52%
beef kidney 559.3 1.57 52%
turkey liver 563.0 1.89 47%
chicken liver 473.4 1.72 50%
kefir (low fat) 2.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1784.8 1.43 47%
mollusks conch 487.1 1.30 54%
crab 316.8 0.83 71%
lobster 257.1 0.89 71%
salmon 383.4 1.56 52%
mussel 179.6 0.86 63%
crayfish 153.4 0.82 67%
trout 242.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1584.7 3.78 69%
sunflower seeds 1762.5 5.46 15%
spinach 407.6 0.23 49%
edamame 446.0 1.21 41%
portabella mushrooms 261.3 0.29 55%
turnip greens 230.5 0.29 44%
pumpkin 184.4 0.20 76%
black beans 789.9 3.41 73%
asparagus 187.3 0.22 50%
snap beans 173.5 0.15 58%
amaranth leaves 174.2 0.21 86%
brussel sprouts 207.9 0.42 50%
oat bran 578.5 2.46 65%
escarole 135.3 0.19 24%
red peppers 154.1 0.31 40%
shiitake mushroom 164.8 0.39 58%
broccoli 148.6 0.35 50%
winter squash 155.8 0.40 69%
mung beans 114.9 0.19 74%
artichokes 165.0 0.47 49%
wheat bran 478.6 2.16 38%
celery 101.5 0.18 50%
cowpeas 287.1 1.16 69%
kale 113.8 0.28 60%
butternut squash 147.1 0.45 75%
banana pepper 109.6 0.27 36%
almond butter 1220.2 6.14 16%
collards 121.2 0.33 37%
cauliflower 103.8 0.25 50%
chinese cabbage 80.3 0.12 54%
okra 98.9 0.22 50%
jalapeno peppers 104.1 0.27 37%
zucchini 81.4 0.17 40%
onions 100.1 0.32 65%
lentils 256.5 1.16 64%
parsley 101.8 0.36 48%
seaweed (laver) 100.3 0.35 80%
cucumber 53.9 0.12 40%
pickles 53.9 0.12 40%
summer squash 67.2 0.19 45%
peas 109.0 0.42 65%
watercress 45.9 0.11 65%
white mushroom 68.1 0.22 65%
soybeans (sprouted) 176.9 0.81 49%
mustard greens 71.2 0.27 36%
chayote 67.6 0.24 41%
blackberries 99.7 0.43 27%
beet greens 59.3 0.22 35%
radicchio 59.2 0.23 68%
chicory greens 55.4 0.23 23%
sauerkraut 44.4 0.19 39%
chard 44.3 0.19 51%
boysenberries 97.6 0.50 54%
alfalfa 46.8 0.23 19%
lettuce 29.8 0.15 50%
radishes 28.7 0.16 43%
endive 29.9 0.17 7%
eggplant 37.7 0.25 35%
cabbage 32.9 0.23 55%
turnips 12.1 0.21 51%
red cabbage 28.1 0.29 55%
beets 47.8 0.43 70%
arugula 12.5 0.25 45%
coriander 8.3 0.23 30%
rhubarb 4.7 0.21 55%
carrots 41.4 0.41 64%
coconut water -1.2 0.19 66%
turnips 4.6 0.22 61%
carambola 21.0 0.31 56%
pinto beans 3.4 0.22 83%
strawberries 20.0 0.32 49%
spirulina 8.0 0.26 70%
chives 4.3 0.30 48%
grapefruit 4.1 0.30 83%
mulberries 26.8 0.43 74%
seaweed (wakame) 32.1 0.45 79%
limes -1.6 0.30 70%
leeks 57.4 0.61 83%
seaweed (kelp) 19.4 0.43 77%
kiwifruit 54.1 0.61 55%
raspberries 33.7 0.52 30%
celeriac 12.3 0.42 72%
cranberries 15.8 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 August 15 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