Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Charlie 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 Charlie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
0.9
Zinc : Copper
23.9
Potassium : Sodium
0.8
Calcium : Magnesium
1.2
Iron : Copper
24.9
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Charlie’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue.

nutrient % DRI prioritize
Vitamin E 17%
Thiamin (B1) 50%
Folate 60%
Manganese 62%
Vitamin C 70%
Panto Acid (B5) 76%
Copper 85%
Potassium 90%
Calcium 95%
Riboflavin (B2) 100%
Zinc 131%
Omega-3 136%
Vitamin K1 136%
Cystine 339%
Vitamin B12 296%
Vitamin B6 231%
Vitamin B3 (Niacin) 214%
Selenium 173%
Magnesium 249%

optimal foods for you

The foods listed below will provide Charlie 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 2078.3 1.68 48%
beef liver 1925.9 1.75 60%
veal liver 2022.9 1.92 55%
lamb kidney 1393.9 1.12 52%
pork liver 1659.7 1.65 59%
beef kidney 1168.3 1.57 52%
pork chops 1231.6 1.74 54%
turkey liver 1145.0 1.89 47%
chicken liver 1013.2 1.72 50%
egg white 277.8 0.52 74%
lamb (lean) 758.1 1.44 43%
turkey 1014.0 1.89 50%
kefir (low fat) 0.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3073.9 1.43 47%
mussel 1160.1 0.86 63%
crab 1135.4 0.83 71%
lobster 1136.2 0.89 71%
salmon 1304.4 1.56 52%
halibut 996.2 1.11 66%
mollusks conch 1074.2 1.30 54%
rockfish 761.1 1.09 66%
octopus 1079.8 1.64 71%
crayfish 565.7 0.82 67%
clam 900.8 1.42 73%
flounder 407.5 0.86 57%
tuna 885.2 1.84 52%
oysters 403.9 1.02 59%
pollock 440.1 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 785.0 0.23 49%
wheat bran 1689.8 2.16 38%
turnip greens 506.5 0.29 44%
portabella mushrooms 490.9 0.29 55%
oat bran 1753.8 2.46 65%
amaranth leaves 429.6 0.21 86%
snap beans 313.4 0.15 58%
asparagus 348.0 0.22 50%
chinese cabbage 267.2 0.12 54%
brussel sprouts 429.7 0.42 50%
banana pepper 307.1 0.27 36%
kale 311.8 0.28 60%
zucchini 240.3 0.17 40%
escarole 219.0 0.19 24%
red peppers 286.9 0.31 40%
pumpkin 208.9 0.20 76%
shiitake mushroom 319.9 0.39 58%
artichokes 369.2 0.47 49%
broccoli 296.1 0.35 50%
cauliflower 231.9 0.25 50%
summer squash 198.1 0.19 45%
mung beans 191.2 0.19 74%
collards 273.3 0.33 37%
celery 176.8 0.18 50%
parsley 269.2 0.36 48%
onions 240.4 0.32 65%
okra 185.4 0.22 50%
mustard greens 195.0 0.27 36%
watercress 87.1 0.11 65%
jalapeno peppers 165.7 0.27 37%
cucumber 80.6 0.12 40%
pickles 80.6 0.12 40%
edamame 719.4 1.21 41%
white mushroom 124.0 0.22 65%
sauerkraut 102.1 0.19 39%
chard 98.9 0.19 51%
radishes 75.2 0.16 43%
chayote 126.6 0.24 41%
cabbage 114.6 0.23 55%
beet greens 111.1 0.22 35%
lettuce 64.8 0.15 50%
radicchio 105.9 0.23 68%
winter squash 208.8 0.40 69%
seaweed (laver) 175.4 0.35 80%
coconut water 81.0 0.19 66%
chicory greens 93.9 0.23 23%
butternut squash 219.5 0.45 75%
endive 50.1 0.17 7%
rhubarb 65.9 0.21 55%
alfalfa 75.0 0.23 19%
turnips 56.8 0.21 51%
red cabbage 93.9 0.29 55%
peas 165.1 0.42 65%
carrots 153.4 0.41 64%
eggplant 53.7 0.25 35%
arugula 27.8 0.25 45%
coriander 15.2 0.23 30%
pinto beans 7.8 0.22 83%
celeriac 113.5 0.42 72%
blackberries 111.8 0.43 27%
turnips -7.5 0.22 61%
spirulina 12.7 0.26 70%
chives 11.4 0.30 48%
soybeans (sprouted) 308.4 0.81 49%
carambola 18.3 0.31 56%
strawberries 13.4 0.32 49%
limes -22.7 0.30 70%
beets 48.1 0.43 70%
cantaloupe -12.1 0.34 70%
mulberries 38.4 0.43 74%
seaweed (kelp) 36.5 0.43 77%
seaweed (wakame) 44.8 0.45 79%

macronutrients

The macronutrient split of Charlie’s diet is shown in the chart below.

macro targets

While Charlie’s 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) 120 215
fat (g) 25 135
carbs (g) 0 125
energy (calories) 1700

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 Charlie’s food log based on the harder to find 50% of the essential nutrients. Charlie’s most nutrient dense day is April 09 2018 while his least nutrient-dense day is April 13 2018.

best and worst days

Charlie’s food diary for the best and worst days are shown below for comparison. Charlie 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)
Daily Supplement Stack (w/ Fish Oil) 66
Myprotein, Impact Whey Protein Powder Drink Mix, Unflavored 200
BetterBody Foods, Pb Fit, Organic Peanut Butter Powder 70
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 502
Beef Steak, Sirloin Tip, No Visible Fat Eaten 605
Clarified butter, Butter Oil 112
Cabernet Sauvignon 20
Myprotein, Impact Whey Protein Powder Drink Mix, Unflavored 100
BetterBody Foods, Pb Fit, Organic Peanut Butter Powder 35
Beef Steak, Sirloin Tip, No Visible Fat Eaten 277

Worst Day

food name energy (kcal)
Daily Supplement Stack (w/ Fish Oil) 66
Myprotein, Impact Whey Protein Powder Drink Mix, Unflavored 200
BetterBody Foods, Pb Fit, Organic Peanut Butter Powder 70
Joseph's, Flax, Oat Bran & Whole Wheat Lavash Bread 120
4/12/18 Taco Beef 160
Kirkland Signature, Fully-Cooked Bacon 240
Lettuce, Romaine or Cos 9
Tomato Raw, Includes Cherry, Grape, Roma 20
Tillamook County Creamery Association, Tillamook, Lowfat Sour Cream 65
Kirkland Signature, Shredded Cheese, Mexican Blend 138
Pace, The Original Picante Sauce, Medium 10
Great Value, Cottage Cheese, Fat Free 80
Almond Flour 40
Kraft, Cheese, Parmesan 40
Baken-Ets, Fried Pork Skins, Hot 'N Spicy 70
Chicken Breast, Skin Removed Before Cooking 296
G Hughes Smokehouse, Sugar Free BBQ Sauce, Original 20
Chicken Breast, Skin Removed Before Cooking 358
Montezuma's, 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs 180
Cabernet Sauvignon 800
Season Brand,Sardines, Skinless & Boneless, in Extra Virgin Olive Oil, Salt Added 312
Great Value, Cottage Cheese 80
Baked Potato, Plain, Skin not Eaten 251
Heinz, Tomato Ketchup, No Sugar Added 30
Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough 190
Kirkland Signature, Protein Bar, Chocolate Brownie 190
Trapper's Creek, Smoked Salmon 772

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