Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Vivian get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Vivian’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Vivian with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
7.1
Zinc : Copper
7.5
Potassium : Sodium
1.4
Calcium : Magnesium
1.5
Iron : Copper
7.2
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Vivian’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 3%
Vitamin E 12%
Calcium 15%
Omega-3 36%
Magnesium 41%
Vitamin C 41%
Iron 43%
Thiamin (B1) 50%
Phosphorus 53%
Folate 54%
Leucine 62%
Manganese 65%
Potassium 67%

optimal foods for you

The foods listed below will provide Vivian with the nutrients that she is currently not getting in large amounts while also aligning with her 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 766.9 1.68 48%
lamb kidney 571.6 1.12 52%
pork liver 548.0 1.65 59%
beef kidney 481.8 1.57 52%
pork chops 479.4 1.74 54%
beef tripe 244.4 1.03 55%
beef liver 423.7 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2505.8 1.43 47%
salmon 1114.1 1.56 52%
mussel 681.9 0.86 63%
halibut 662.4 1.11 66%
rockfish 613.6 1.09 66%
flounder 383.3 0.86 57%
crab 356.8 0.83 71%
trout 535.9 1.68 45%
mollusks conch 408.1 1.30 54%
lobster 269.2 0.89 71%
crayfish 238.0 0.82 67%
octopus 481.7 1.64 71%
clam 405.4 1.42 73%
whiting 273.5 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 471.7 0.23 49%
edamame 753.9 1.21 41%
turnip greens 407.1 0.29 44%
amaranth leaves 285.9 0.21 86%
snap beans 232.1 0.15 58%
chinese cabbage 181.5 0.12 54%
brussel sprouts 259.3 0.42 50%
asparagus 193.7 0.22 50%
pumpkin 179.6 0.20 76%
banana pepper 200.8 0.27 36%
red peppers 213.1 0.31 40%
kale 180.7 0.28 60%
parsley 199.5 0.36 48%
zucchini 143.4 0.17 40%
artichokes 232.3 0.47 49%
onions 171.1 0.32 65%
broccoli 181.0 0.35 50%
cauliflower 147.4 0.25 50%
summer squash 123.6 0.19 45%
escarole 121.8 0.19 24%
mustard greens 129.3 0.27 36%
celery 101.4 0.18 50%
jalapeno peppers 128.9 0.27 37%
mung beans 98.2 0.19 74%
peas 169.3 0.42 65%
winter squash 162.6 0.40 69%
sauerkraut 95.6 0.19 39%
collards 134.0 0.33 37%
butternut squash 171.9 0.45 75%
seaweed (laver) 133.9 0.35 80%
lemongrass 333.1 0.99 93%
okra 93.3 0.22 50%
watercress 51.2 0.11 65%
mulberries 147.7 0.43 74%
jerusalem-artichokes 236.9 0.73 87%
pickles 46.7 0.12 40%
cucumber 46.7 0.12 40%
chard 60.6 0.19 51%
lettuce 43.8 0.15 50%
turnips 59.2 0.21 51%
radishes 41.5 0.16 43%
beet greens 63.4 0.22 35%
portabella mushrooms 83.2 0.29 55%
rhubarb 51.7 0.21 55%
cabbage 55.9 0.23 55%
radicchio 51.5 0.23 68%
chicory greens 45.3 0.23 23%
endive 28.5 0.17 7%
alfalfa 39.0 0.23 19%
coconut water 24.4 0.19 66%
blackberries 95.7 0.43 27%
white mushroom 29.7 0.22 65%
strawberries 56.8 0.32 49%
eggplant 32.3 0.25 35%
red cabbage 46.9 0.29 55%
chayote 21.1 0.24 41%
boysenberries 98.3 0.50 54%
arugula 19.0 0.25 45%
celeriac 71.9 0.42 72%
lentils 304.0 1.16 64%
shiitake mushroom 59.6 0.39 58%
coriander 8.5 0.23 30%
pinto beans 3.4 0.22 83%
beets 61.5 0.43 70%
limes 19.2 0.30 70%
spirulina 6.9 0.26 70%
carrots 45.9 0.41 64%
cantaloupe 22.5 0.34 70%
turnips -12.1 0.22 61%
chives 7.2 0.30 48%
soybeans (sprouted) 159.5 0.81 49%
seaweed (wakame) 33.8 0.45 79%
kiwifruit 81.9 0.61 55%
seaweed (kelp) 16.4 0.43 77%
gooseberries 15.1 0.44 52%
raspberries 40.9 0.52 30%
carambola -26.1 0.31 56%
cowpeas 239.2 1.16 69%

macronutrients

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

protein

Vivian’s protein intake is 0.9g/kg LBM or 49g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Vivian’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 63
minimum nutrient optimiser ~24% 1.8 75
Vivian 31% 0.94 49

macro targets

While Vivian’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) 75 185
fat (g) 20 75
carbs (g) 0 110
energy (calories) 1400

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 Vivian’s food log based on the harder to find 50% of the essential nutrients. Vivian’s most nutrient dense day is April 15 2018 while her least nutrient-dense day is April 15 2018.

best and worst days

Vivian’s food diary for the best and worst days are shown below for comparison. Vivian 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)
Coffee, Prepared From Grounds 6
Horizon Organic, Heavy Whipping Cream 50
Kerrygold, Salted Butter 100
Lamb burger (Tesco) 156
Lettuce, Mixed Greens 19
Balsamic Vinegar 14
Bacon, Pork 37
Chicken Wing, Skin Eaten 91
Chicken Thigh, Skin Eaten 68
Green Beans, Cooked from Fresh 44
Mushrooms, Cooked from Fresh 44
Dill Pickles 8

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 6
Horizon Organic, Heavy Whipping Cream 50
Kerrygold, Salted Butter 100
Lamb burger (Tesco) 156
Lettuce, Mixed Greens 19
Balsamic Vinegar 14
Bacon, Pork 37
Chicken Wing, Skin Eaten 91
Chicken Thigh, Skin Eaten 68
Green Beans, Cooked from Fresh 44
Mushrooms, Cooked from Fresh 44
Dill Pickles 8

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