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 18%
Calcium 23%
Omega-3 36%
Manganese 39%
Magnesium 41%
Iron 43%
Sodium 45%
Thiamin (B1) 50%
Phosphorus 53%
Leucine 62%
Potassium 67%
Folate 68%

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 784.4 1.68 48%
lamb kidney 583.3 1.12 52%
pork liver 549.5 1.65 59%
beef kidney 498.2 1.57 52%
pork chops 519.2 1.74 54%
beef tripe 255.1 1.03 55%
beef liver 440.1 1.75 60%
beef heart 429.6 1.79 52%
kefir (low fat) 1.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2518.3 1.43 47%
salmon 1143.8 1.56 52%
mussel 688.1 0.86 63%
halibut 682.9 1.11 66%
rockfish 632.6 1.09 66%
flounder 396.2 0.86 57%
crab 366.6 0.83 71%
trout 548.4 1.68 45%
mollusks conch 427.3 1.30 54%
lobster 284.1 0.89 71%
clam 431.9 1.42 73%
octopus 492.9 1.64 71%
crayfish 245.6 0.82 67%
whiting 283.2 1.16 66%
pollock 211.7 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
edamame 769.3 1.21 41%
spinach 462.5 0.23 49%
turnip greens 384.1 0.29 44%
snap beans 228.5 0.15 58%
amaranth leaves 236.8 0.21 86%
asparagus 190.4 0.22 50%
pumpkin 176.5 0.20 76%
chinese cabbage 147.4 0.12 54%
artichokes 227.1 0.47 49%
brussel sprouts 210.9 0.42 50%
zucchini 127.7 0.17 40%
onions 159.9 0.32 65%
escarole 121.6 0.19 24%
banana pepper 138.1 0.27 36%
kale 141.4 0.28 60%
summer squash 106.6 0.19 45%
parsley 154.2 0.36 48%
celery 97.7 0.18 50%
jalapeno peppers 123.0 0.27 37%
lemongrass 340.9 0.99 93%
broccoli 144.6 0.35 50%
red peppers 133.9 0.31 40%
cauliflower 108.9 0.25 50%
mung beans 89.0 0.19 74%
jerusalem-artichokes 245.9 0.73 87%
winter squash 148.6 0.40 69%
sauerkraut 84.5 0.19 39%
mustard greens 100.1 0.27 36%
seaweed (laver) 125.1 0.35 80%
butternut squash 155.9 0.45 75%
okra 85.2 0.22 50%
collards 115.4 0.33 37%
watercress 41.5 0.11 65%
cucumber 46.2 0.12 40%
pickles 46.2 0.12 40%
peas 132.5 0.42 65%
portabella mushrooms 87.9 0.29 55%
turnips 58.6 0.21 51%
lettuce 41.8 0.15 50%
chard 52.3 0.19 51%
beet greens 56.3 0.22 35%
mulberries 113.8 0.43 74%
radishes 31.8 0.16 43%
rhubarb 47.4 0.21 55%
radicchio 50.1 0.23 68%
lentils 327.3 1.16 64%
endive 27.9 0.17 7%
chicory greens 41.2 0.23 23%
alfalfa 37.6 0.23 19%
coconut water 25.2 0.19 66%
cabbage 35.4 0.23 55%
white mushroom 30.2 0.22 65%
eggplant 33.4 0.25 35%
blackberries 81.6 0.43 27%
boysenberries 102.7 0.50 54%
red cabbage 43.2 0.29 55%
shiitake mushroom 64.5 0.39 58%
arugula 18.1 0.25 45%
celeriac 70.2 0.42 72%
chayote 16.4 0.24 41%
coriander 7.8 0.23 30%
beets 62.6 0.43 70%
pinto beans 2.9 0.22 83%
spirulina 7.1 0.26 70%
carrots 46.4 0.41 64%
soybeans (sprouted) 163.4 0.81 49%
chives 5.9 0.30 48%
limes 1.7 0.30 70%
cowpeas 260.9 1.16 69%
turnips -21.0 0.22 61%
strawberries -7.0 0.32 49%
seaweed (wakame) 34.1 0.45 79%
seaweed (kelp) 16.7 0.43 77%
cantaloupe -13.0 0.34 70%
wheat bran 521.0 2.16 38%

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