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
17.2
Potassium : Sodium
2.7
Calcium : Magnesium
2.0
Iron : Copper
22.5
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%
Manganese 24%
Calcium 28%
Magnesium 28%
Copper 30%
Vitamin E 31%
Zinc 34%
Potassium 36%
Thiamin (B1) 42%
Folate 52%
Riboflavin (B2) 56%
Iron 68%
Panto Acid (B5) 68%

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 1048.4 1.68 48%
veal liver 1010.2 1.92 55%
beef liver 926.6 1.75 60%
lamb kidney 525.4 1.12 52%
pork liver 625.0 1.65 59%
beef kidney 515.2 1.57 52%
turkey liver 541.1 1.89 47%
chicken liver 460.5 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1012.8 1.43 47%
mollusks conch 815.5 1.30 54%
crab 385.2 0.83 71%
lobster 350.4 0.89 71%
mussel 247.6 0.86 63%
crayfish 190.9 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2339.9 6.14 16%
garbanzo beans 1631.3 3.78 69%
oat bran 1269.3 2.46 65%
sunflower seeds 1860.8 5.46 15%
black beans 1298.3 3.41 73%
spinach 500.2 0.23 49%
edamame 612.2 1.21 41%
lupin seeds 1186.8 3.71 51%
wheat bran 812.0 2.16 38%
snap beans 291.1 0.15 58%
turnip greens 322.6 0.29 44%
artichokes 320.8 0.47 49%
portabella mushrooms 274.4 0.29 55%
amaranth leaves 247.8 0.21 86%
almonds 1586.5 6.07 15%
winter squash 271.1 0.40 69%
pumpkin 219.8 0.20 76%
asparagus 212.7 0.22 50%
brussel sprouts 250.4 0.42 50%
cowpeas 415.3 1.16 69%
butternut squash 246.3 0.45 75%
soybeans (sprouted) 310.9 0.81 49%
escarole 160.4 0.19 24%
collards 192.6 0.33 37%
mung beans 153.6 0.19 74%
red peppers 175.0 0.31 40%
broccoli 178.4 0.35 50%
kale 159.8 0.28 60%
celery 134.5 0.18 50%
chinese cabbage 121.7 0.12 54%
shiitake mushroom 180.7 0.39 58%
zucchini 128.9 0.17 40%
banana pepper 145.9 0.27 36%
okra 136.6 0.22 50%
jalapeno peppers 138.1 0.27 37%
cauliflower 134.0 0.25 50%
summer squash 120.7 0.19 45%
parsley 149.5 0.36 48%
onions 138.2 0.32 65%
lentils 324.2 1.16 64%
flax seed 1288.9 5.34 12%
peas 146.5 0.42 65%
cucumber 73.8 0.12 40%
pickles 73.8 0.12 40%
mustard greens 103.6 0.27 36%
blackberries 139.4 0.43 27%
chayote 95.9 0.24 41%
watercress 56.1 0.11 65%
sauerkraut 74.3 0.19 39%
coconut water 73.9 0.19 66%
beet greens 75.2 0.22 35%
white mushroom 71.4 0.22 65%
radicchio 68.8 0.23 68%
chard 60.1 0.19 51%
chicory greens 67.8 0.23 23%
seaweed (laver) 96.3 0.35 80%
alfalfa 65.4 0.23 19%
radishes 47.3 0.16 43%
boysenberries 118.5 0.50 54%
lettuce 39.8 0.15 50%
cabbage 54.7 0.23 55%
turnips 49.7 0.21 51%
eggplant 56.2 0.25 35%
endive 36.2 0.17 7%
red cabbage 51.2 0.29 55%
rhubarb 29.3 0.21 55%
beets 78.1 0.43 70%
strawberries 48.1 0.32 49%
mulberries 65.2 0.43 74%
turnips 19.0 0.22 61%
celeriac 61.9 0.42 72%
carrots 55.3 0.41 64%
arugula 18.3 0.25 45%
carambola 34.4 0.31 56%
lemongrass 189.9 0.99 93%
coriander 10.1 0.23 30%
kidney beans 735.9 3.37 74%
leeks 96.6 0.61 83%
pinto beans 5.3 0.22 83%
grapefruit 19.3 0.30 83%
spirulina 9.6 0.26 70%
raspberries 68.4 0.52 30%
kiwifruit 81.4 0.61 55%
seaweed (wakame) 43.3 0.45 79%
chives 6.3 0.30 48%
seaweed (kelp) 29.3 0.43 77%

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 October 24 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