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 26%
Manganese 47%
Thiamin (B1) 50%
Folate 75%
Panto Acid (B5) 76%
Potassium 90%
Copper 96%
Riboflavin (B2) 100%
Sodium 107%
Omega-3 136%
Phosphorus 141%
Calcium 147%
Zinc 153%
Cystine 339%
Vitamin B-12 296%
Vitamin B-6 231%
Niacin (B3) 214%
Vitamin C 210%
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
beef liver 1966.6 1.75 60%
veal liver 2063.1 1.92 55%
lamb liver 1792.4 1.68 48%
pork liver 1655.8 1.65 59%
lamb kidney 1239.9 1.12 52%
pork chops 1344.4 1.74 54%
lamb (lean) 981.3 1.44 43%
beef kidney 1016.0 1.57 52%
turkey liver 1142.8 1.89 47%
chicken liver 1036.7 1.72 50%
egg white 320.4 0.52 74%
kefir (low fat) 1.2 0.41 64%
turkey 855.3 1.89 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2429.7 1.43 47%
crab 1036.2 0.83 71%
lobster 981.3 0.89 71%
mussel 930.7 0.86 63%
mollusks conch 1047.2 1.30 54%
halibut 834.6 1.11 66%
crayfish 511.8 0.82 67%
octopus 975.2 1.64 71%
clam 813.1 1.42 73%
salmon 856.2 1.56 52%
rockfish 511.2 1.09 66%
oysters 327.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 706.6 0.23 49%
wheat bran 1746.9 2.16 38%
oat bran 1877.5 2.46 65%
portabella mushrooms 504.9 0.29 55%
amaranth leaves 437.2 0.21 86%
turnip greens 418.0 0.29 44%
asparagus 333.7 0.22 50%
snap beans 275.8 0.15 58%
chinese cabbage 247.5 0.12 54%
banana pepper 313.6 0.27 36%
pumpkin 226.7 0.20 76%
red peppers 298.5 0.31 40%
artichokes 385.8 0.47 49%
shiitake mushroom 334.2 0.39 58%
zucchini 199.0 0.17 40%
cauliflower 224.6 0.25 50%
kale 242.9 0.28 60%
mung beans 186.6 0.19 74%
escarole 184.6 0.19 24%
brussel sprouts 315.9 0.42 50%
summer squash 172.1 0.19 45%
celery 161.6 0.18 50%
broccoli 256.4 0.35 50%
okra 177.3 0.22 50%
parsley 228.9 0.36 48%
watercress 78.5 0.11 65%
jalapeno peppers 171.0 0.27 37%
mustard greens 167.5 0.27 36%
cucumber 75.2 0.12 40%
pickles 75.2 0.12 40%
winter squash 237.8 0.40 69%
onions 181.3 0.32 65%
white mushroom 127.4 0.22 65%
chayote 136.2 0.24 41%
sauerkraut 103.4 0.19 39%
radishes 80.5 0.16 43%
coconut water 94.0 0.19 66%
butternut squash 243.1 0.45 75%
chard 85.6 0.19 51%
collards 165.2 0.33 37%
beet greens 97.6 0.22 35%
lettuce 54.8 0.15 50%
seaweed (laver) 163.3 0.35 80%
radicchio 88.8 0.23 68%
chicory greens 83.4 0.23 23%
cabbage 83.2 0.23 55%
turnips 67.7 0.21 51%
endive 43.8 0.17 7%
alfalfa 73.0 0.23 19%
rhubarb 59.5 0.21 55%
carrots 164.3 0.41 64%
peas 168.8 0.42 65%
eggplant 59.4 0.25 35%
red cabbage 85.7 0.29 55%
coriander 13.7 0.23 30%
arugula 23.5 0.25 45%
pinto beans 8.0 0.22 83%
blackberries 120.5 0.43 27%
turnips 3.7 0.22 61%
celeriac 108.7 0.42 72%
spirulina 13.1 0.26 70%
carambola 32.0 0.31 56%
strawberries 29.7 0.32 49%
chives 9.7 0.30 48%
soybeans (sprouted) 306.0 0.81 49%
beets 60.2 0.43 70%
limes -12.9 0.30 70%
mulberries 56.3 0.43 74%
cantaloupe 4.4 0.34 70%
seaweed (kelp) 34.8 0.43 77%
grapefruit -47.7 0.30 83%
seaweed (wakame) 34.6 0.45 79%
boysenberries 46.7 0.50 54%
edamame 446.9 1.21 41%
grapefruit -84.5 0.33 85%

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