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).

supplements

The supplements listed below will provide Charlie 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
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%

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).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb liver 7.1 1.68 48%
beef liver 6.5 1.75 60%
veal liver 6.5 1.92 55%
chicken liver 5.9 1.72 50%
lamb kidney 5.4 1.12 52%
turkey liver 5.1 1.89 47%
pork liver 4.4 1.65 59%
beef kidney 3.5 1.57 52%
1.3 0.41 64%

Suggested seafood based foods

food name nutrient density energy density insulin load
crab 3.4 0.83 71%
crayfish 2.6 0.82 67%
mollusks conch 2.8 1.3 54%
lobster 2.3 0.89 71%
fish roe 2.6 1.43 47%
oysters 1.9 1.02 59%
mussel 1.6 0.86 63%

Suggested plant based foods

food name nutrient density energy density insulin load
watercress 17.6 0.11 65%
chicory greens 16.1 0.23 23%
spinach 15.6 0.23 49%
coriander 15.3 0.23 30%
beet greens 14.9 0.22 35%
endive 14.1 0.17 7%
mustard greens 12.4 0.27 36%
chard 12.2 0.19 51%
parsley 12.2 0.36 48%
escarole 12.0 0.19 24%
asparagus 12.1 0.22 50%
seaweed (laver) 11.9 0.35 80%
chives 11.2 0.3 48%
arugula 10.8 0.25 45%
lettuce 10.6 0.15 50%
turnip greens 10.7 0.29 44%
chinese cabbage 10.5 0.12 54%
radicchio 10.5 0.23 68%
amaranth leaves 10.5 0.21 86%
broccoli 10.4 0.35 50%
okra 9.2 0.22 50%
white mushroom 8.9 0.22 65%
kale 8.6 0.28 60%
portabella mushrooms 8.1 0.29 55%
onions 8.0 0.32 65%
celery 7.8 0.18 50%
spirulina 7.7 0.26 70%
cucumber 7.5 0.12 40%
pickles 7.5 0.12 40%
banana pepper 7.5 0.27 36%
cauliflower 7.5 0.25 50%
cabbage 7.5 0.23 55%
yeast extract spread 8.5 1.85 59%
brussel sprouts 7.1 0.42 50%
red peppers 7.0 0.31 40%
seaweed (wakame) 7.0 0.45 79%
alfalfa 6.7 0.23 19%
zucchini 6.6 0.17 40%
collards 6.6 0.33 37%
seaweed (kelp) 6.2 0.43 77%
mung beans 6.0 0.19 74%
pumpkin 5.7 0.2 76%
summer squash 5.6 0.19 45%
snap beans 5.2 0.15 58%
sauerkraut 5.0 0.19 39%
shiitake mushroom 5.0 0.39 58%
radishes 4.9 0.16 42%
peas 5.0 0.42 65%
jalapeno peppers 4.8 0.27 37%
rhubarb 4.7 0.21 55%
red cabbage 4.4 0.29 55%
pinto beans 4.2 0.22 83%
butternut squash 4.2 0.45 75%
artichokes 4.1 0.47 49%
eggplant 3.7 0.25 34%
chayote 3.5 0.24 40%
winter squash 3.6 0.4 69%
turnips 2.6 0.21 51%
blackberries 2.7 0.43 27%
beets 2.7 0.43 70%
soybeans (sprouted) 2.9 0.81 49%
carrots 2.5 0.41 64%
strawberries 2.4 0.32 49%
kiwifruit 2.6 0.61 55%
coconut water 2.3 0.19 66%
lemongrass 2.8 0.99 93%
wheat bran 3.6 2.16 38%
edamame 2.7 1.21 41%
celeriac 2.2 0.42 72%
turnips 1.7 0.22 61%
mulberries 1.8 0.43 74%
cantaloupe 1.7 0.34 70%
boysenberries 1.7 0.5 54%
carambola 1.6 0.31 56%
leeks 1.8 0.61 83%
grapefruit 1.5 0.3 83%
limes 1.1 0.3 70%
oranges 1.2 0.46 77%
raspberries 1.0 0.52 30%
grapefruit 0.9 0.33 85%
apricots 0.8 0.48 71%
gooseberries 0.8 0.44 52%
cowpeas 1.3 1.16 68%
jerusalem-artichokes 0.9 0.73 87%

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 65
carbs (g) 0 120
energy (calories) 1550

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