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
3.6
Zinc : Copper
7.8
Potassium : Sodium
4.2
Calcium : Magnesium
1.5
Iron : Copper
12.4
Calcium : Phosphorus
0.4

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 16%
Calcium 57%
Zinc 60%
Potassium 73%
Magnesium 74%
Vitamin D 74%
Thiamin (B1) 76%
Manganese 82%
Phosphorus 107%
Panto Acid (B5) 115%
Copper 116%
Vitamin E 127%
Riboflavin (B2) 134%

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 886.2 1.68 48%
veal liver 783.6 1.92 55%
pork liver 639.8 1.65 59%
lamb kidney 515.8 1.12 52%
beef liver 613.0 1.75 60%
beef kidney 515.2 1.57 52%
pork chops 542.9 1.74 54%
chicken liver 330.2 1.72 50%
turkey liver 322.0 1.89 47%
roast ham 252.8 1.78 41%
pork loin 256.6 1.93 41%
whole egg 172.2 1.43 30%
kefir (low fat) 2.5 0.41 64%
lamb (lean) 161.5 1.44 43%
beef tripe 87.5 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1678.5 1.43 47%
salmon 431.8 1.56 52%
crab 209.6 0.83 71%
mussel 194.3 0.86 63%
lobster 195.1 0.89 71%
mollusks conch 234.7 1.30 54%
trout 265.1 1.68 45%
oysters 91.3 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1271.1 5.46 15%
spinach 291.8 0.23 49%
oat bran 607.8 2.46 65%
almond butter 1191.5 6.14 16%
portabella mushrooms 185.3 0.29 55%
wheat bran 479.9 2.16 38%
pumpkin 138.2 0.20 76%
shiitake mushroom 156.1 0.39 58%
asparagus 126.0 0.22 50%
turnip greens 132.8 0.29 44%
escarole 100.0 0.19 24%
amaranth leaves 94.0 0.21 86%
red peppers 103.3 0.31 40%
winter squash 109.6 0.40 69%
collards 96.0 0.33 37%
broccoli 92.3 0.35 50%
snap beans 59.8 0.15 58%
mung beans 59.3 0.19 74%
butternut squash 100.6 0.45 75%
zucchini 50.1 0.17 40%
banana pepper 64.1 0.27 36%
jalapeno peppers 64.1 0.27 37%
okra 57.9 0.22 50%
pickles 39.5 0.12 40%
cucumber 39.5 0.12 40%
watercress 36.5 0.11 65%
celery 48.1 0.18 50%
kale 64.9 0.28 60%
chinese cabbage 37.7 0.12 54%
white mushroom 49.0 0.22 65%
seaweed (laver) 67.7 0.35 80%
beet greens 44.9 0.22 35%
mustard greens 50.5 0.27 36%
cauliflower 45.8 0.25 50%
parsley 57.3 0.36 48%
summer squash 30.3 0.19 45%
peas 67.9 0.42 65%
brussel sprouts 67.8 0.42 50%
chard 28.8 0.19 51%
chicory greens 33.4 0.23 23%
endive 23.8 0.17 7%
alfalfa 32.4 0.23 19%
lettuce 17.8 0.15 50%
radicchio 26.3 0.23 68%
chayote 26.2 0.24 41%
blackberries 53.1 0.43 27%
radishes 2.4 0.16 43%
cabbage 13.2 0.23 55%
onions 27.4 0.32 65%
eggplant 13.5 0.25 35%
coriander 5.1 0.23 30%
sauerkraut -1.7 0.19 39%
arugula 6.6 0.25 45%
rhubarb -0.1 0.21 55%
pinto beans 1.8 0.22 83%
spirulina 6.0 0.26 70%
turnips -4.1 0.21 51%
red cabbage 10.1 0.29 55%
coconut water -9.7 0.19 66%
carrots 25.0 0.41 64%
chives 1.8 0.30 48%
turnips -12.9 0.22 61%
mulberries 17.6 0.43 74%
seaweed (kelp) 11.1 0.43 77%
cranberries 15.7 0.46 65%
seaweed (wakame) 14.6 0.45 79%
celeriac 7.3 0.42 72%
limes -13.6 0.30 70%
boysenberries 14.1 0.50 54%
grapefruit -21.6 0.30 83%
raspberries 15.5 0.52 30%
strawberries -19.4 0.32 49%
carambola -19.9 0.31 56%
artichokes 5.0 0.47 49%
peaches -10.2 0.39 70%
apricots -1.7 0.48 71%

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) 115 210
fat (g) 25 50
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 April 19 2019 while his least nutrient-dense day is April 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