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
2.3
Zinc : Copper
20.3
Potassium : Sodium
4.1
Calcium : Magnesium
1.4
Iron : Copper
24.7
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
Calcium 27%
Sodium 38%
Magnesium 62%
Potassium 62%
Copper 101%
Manganese 113%
Folate 124%
Zinc 132%
Phosphorus 133%
Vitamin E 133%
Thiamin (B1) 155%
Riboflavin (B2) 180%
Vitamin C 193%

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 834.5 1.68 48%
veal liver 769.3 1.92 55%
beef liver 672.0 1.75 60%
pork liver 470.0 1.65 59%
lamb kidney 337.2 1.12 52%
beef kidney 414.5 1.57 52%
turkey liver 450.5 1.89 47%
chicken liver 319.8 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1023.9 1.43 47%
mollusks conch 484.4 1.30 54%
crab 269.5 0.83 71%
mussel 176.4 0.86 63%
crayfish 142.3 0.82 67%
lobster 147.7 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1592.0 3.78 69%
almond butter 1582.3 6.14 16%
sunflower seeds 1375.2 5.46 15%
spinach 416.5 0.23 49%
black beans 849.7 3.41 73%
edamame 464.1 1.21 41%
turnip greens 265.3 0.29 44%
amaranth leaves 230.2 0.21 86%
brussel sprouts 248.4 0.42 50%
red peppers 223.5 0.31 40%
snap beans 173.5 0.15 58%
asparagus 185.2 0.22 50%
pumpkin 175.4 0.20 76%
banana pepper 165.4 0.27 36%
portabella mushrooms 170.7 0.29 55%
oat bran 538.9 2.46 65%
kale 163.7 0.28 60%
broccoli 165.7 0.35 50%
cowpeas 295.1 1.16 69%
chinese cabbage 113.8 0.12 54%
kiwifruit 194.1 0.61 55%
winter squash 155.9 0.40 69%
almonds 1132.6 6.07 15%
artichokes 165.8 0.47 49%
collards 138.4 0.33 37%
mung beans 113.3 0.19 74%
parsley 140.3 0.36 48%
butternut squash 152.2 0.45 75%
escarole 98.9 0.19 24%
cauliflower 107.2 0.25 50%
onions 119.2 0.32 65%
okra 103.2 0.22 50%
lupin seeds 697.9 3.71 51%
zucchini 89.1 0.17 40%
celery 86.7 0.18 50%
mustard greens 98.9 0.27 36%
wheat bran 421.3 2.16 38%
summer squash 80.7 0.19 45%
peas 119.1 0.42 65%
jalapeno peppers 90.0 0.27 37%
seaweed (laver) 102.8 0.35 80%
lentils 242.3 1.16 64%
blackberries 113.0 0.43 27%
strawberries 90.7 0.32 49%
watercress 49.1 0.11 65%
beet greens 64.0 0.22 35%
sauerkraut 57.3 0.19 39%
cucumber 42.0 0.12 40%
pickles 42.0 0.12 40%
radicchio 57.4 0.23 68%
chard 51.3 0.19 51%
soybeans (sprouted) 156.1 0.81 49%
boysenberries 97.6 0.50 54%
cabbage 52.0 0.23 55%
shiitake mushroom 75.7 0.39 58%
chicory greens 48.3 0.23 23%
white mushroom 48.0 0.22 65%
radishes 34.3 0.16 43%
chayote 49.4 0.24 41%
lettuce 30.8 0.15 50%
alfalfa 38.2 0.23 19%
grapefruit 49.5 0.30 83%
pineapple 80.0 0.50 76%
mulberries 67.3 0.43 74%
endive 23.9 0.17 7%
eggplant 30.9 0.25 35%
mango 91.3 0.60 63%
red cabbage 33.0 0.29 55%
oranges 58.4 0.46 77%
carambola 34.0 0.31 56%
beets 51.9 0.43 70%
rhubarb 12.2 0.21 55%
turnips 11.8 0.21 51%
turnips 13.0 0.22 61%
coconut water 6.6 0.19 66%
carrots 39.4 0.41 64%
cantaloupe 27.1 0.34 70%
arugula 11.5 0.25 45%
coriander 7.9 0.23 30%
leeks 72.3 0.61 83%
grapefruit 23.5 0.33 85%
pinto beans 3.0 0.22 83%
limes 14.1 0.30 70%
spirulina 6.6 0.26 70%

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 February 07 2020 while his least nutrient-dense day is March 19 2020.

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