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
0.8
Zinc : Copper
16.5
Potassium : Sodium
0.7
Calcium : Magnesium
1.3
Iron : Copper
22.6
Calcium : Phosphorus
1.1

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 27%
Thiamin (B1) 50%
Manganese 55%
Panto Acid (B5) 81%
Folate 85%
Riboflavin (B2) 87%
Potassium 89%
Copper 99%
Zinc 109%
Sodium 121%
Selenium 124%
Phosphorus 125%
Omega-3 141%
Cystine 256%
Vitamin B-12 176%
Vitamin B-6 195%
Niacin (B3) 188%
Vitamin C 245%
Magnesium 252%

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
chicken liver 16.4 1.72 50%
veal liver 16.5 1.92 55%
beef liver 15.9 1.75 60%
turkey liver 15.6 1.89 47%
pork liver 14.7 1.65 59%
lamb liver 14.4 1.68 48%
lamb kidney 13.7 1.12 52%
turkey heart 9.9 1.74 47%
beef kidney 9.1 1.57 52%
chicken breast 7.5 1.48 60%
lean pastrami 6.3 0.95 73%
veal 6.8 1.51 65%
lamb lungs 6.1 0.95 58%
pork chops 6.8 1.74 54%
lamb heart 6.3 1.61 48%
bison 6.3 1.71 53%
pork shoulder 6.0 1.62 56%
ground pork 5.9 1.85 54%
sirloin steak (lean) 5.7 1.77 57%

Seafood based foods

food name nutrient density energy density insulin load
crab 12.4 0.83 71%
lobster 10.4 0.89 71%
mussel 9.9 0.86 63%
crayfish 9.2 0.82 67%
oysters 9.2 1.02 59%
octopus 9.7 1.64 71%
fish roe 8.7 1.43 47%
halibut 7.6 1.11 66%
pollock 7.6 1.11 69%
salmon 7.5 1.56 52%
mollusks conch 7.1 1.30 54%
tuna 7.3 1.84 52%
haddock 6.2 1.16 71%
shrimp 5.7 1.19 69%
cod 7.6 2.90 71%
caviar 7.1 2.64 33%
rockfish 5.2 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
coriander 19.6 0.23 30%
spinach 19.5 0.23 49%
asparagus 19.2 0.22 50%
seaweed (laver) 19.1 0.35 80%
watercress 18.3 0.11 65%
chicory greens 18.1 0.23 23%
beet greens 17.1 0.22 35%
amaranth leaves 16.5 0.21 86%
white mushroom 15.3 0.22 65%
chard 15.1 0.19 51%
endive 14.8 0.17 7%
portabella mushrooms 14.9 0.29 55%
chinese cabbage 14.2 0.12 54%
lettuce 14.1 0.15 50%
broccoli 13.9 0.35 50%
chives 13.6 0.30 48%
okra 13.4 0.22 50%
spirulina 13.1 0.26 70%
mustard greens 13.0 0.27 36%
zucchini 12.9 0.17 40%
wheat bran 15.2 2.16 38%
parsley 12.9 0.36 48%
arugula 12.6 0.25 45%
radicchio 12.1 0.23 68%
banana pepper 11.9 0.27 36%
turnip greens 11.7 0.29 44%
yeast extract spread 13.5 1.85 59%
cauliflower 11.5 0.25 50%
escarole 11.2 0.19 24%
mung beans 11.0 0.19 74%
shiitake mushroom 11.1 0.39 58%
summer squash 10.8 0.19 45%
celery 10.7 0.18 50%
kale 10.4 0.28 60%
red peppers 10.2 0.31 40%
alfalfa 10.0 0.23 19%
radishes 9.6 0.16 43%
seaweed (wakame) 9.6 0.45 79%
jalapeno peppers 9.0 0.27 37%
seaweed (kelp) 9.1 0.43 77%
peas 8.9 0.42 65%
brussel sprouts 8.8 0.42 50%
cabbage 8.3 0.23 55%
sauerkraut 8.2 0.19 39%
pinto beans 8.0 0.22 83%
chayote 7.8 0.24 41%
onions 7.5 0.32 65%
butternut squash 7.6 0.45 75%
collards 7.5 0.33 37%
pumpkin 7.2 0.20 76%
cucumber 7.0 0.12 40%
pickles 7.0 0.12 40%
snap beans 6.8 0.15 58%
artichokes 7.1 0.47 49%
red cabbage 6.7 0.29 55%
winter squash 6.6 0.40 69%
eggplant 6.4 0.25 35%
carrots 6.4 0.41 64%
turnips 5.0 0.21 51%
celeriac 4.7 0.42 72%
blackberries 4.6 0.43 27%
rhubarb 4.3 0.21 55%
soybeans (sprouted) 5.0 0.81 49%
coconut water 4.0 0.19 66%

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) 115 215
fat (g) 25 120
carbs (g) 0 120
energy (calories) 1650

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 15 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, Strip Loin, New York Steak, Boneless, Lean, Cooked, Broiled 295
G Hughes Smokehouse, Sugar Free BBQ Sauce, Original 10
Joseph's, Flax, Oat Bran & Whole Wheat Lavash Bread 120
4/12/18 Taco Beef 165
Lettuce, Romaine or Cos 16
Tillamook County Creamery Association, Tillamook, Lowfat Sour Cream 47
Kirkland Signature, Shredded Cheese, Mexican Blend 189
Pace, The Original Picante Sauce, Medium 10
Season, Skinless & Boneless Sardines, In Pure Olive Oil, Salt Added 254

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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