Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Adam 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 and being paleo.

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 Adam’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Adam 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
10.0
Zinc : Copper
46.9
Potassium : Sodium
1.0
Calcium : Magnesium
2.2
Iron : Copper
23.9
Calcium : Phosphorus
0.2

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 10%
Manganese 14%
Folate 20%
Magnesium 29%
Calcium 32%
Omega-3 34%
Vitamin E 40%
Vitamin K1 42%
Sodium 46%
Potassium 48%
Copper 69%
Panto Acid (B5) 82%
Vitamin A 89%

optimal foods for you

The foods listed below will provide Adam 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
lamb liver 1011.4 1.68 48%
veal liver 957.6 1.92 55%
beef liver 894.1 1.75 60%
pork liver 544.9 1.65 59%
lamb kidney 351.3 1.12 52%
turkey liver 495.3 1.89 47%
chicken liver 368.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 821.4 1.30 54%
lobster 553.1 0.89 71%
crab 520.5 0.83 71%
mussel 429.5 0.86 63%
crayfish 268.6 0.82 67%
oysters 166.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 620.2 0.23 49%
edamame 867.6 1.21 41%
turnip greens 552.3 0.29 44%
winter squash 496.9 0.40 69%
collards 414.0 0.33 37%
pumpkin 369.0 0.20 76%
butternut squash 430.9 0.45 75%
snap beans 351.4 0.15 58%
brussel sprouts 402.3 0.42 50%
amaranth leaves 346.3 0.21 86%
kale 342.7 0.28 60%
artichokes 380.9 0.47 49%
sunflower seeds 1659.9 5.46 15%
escarole 242.7 0.19 24%
red peppers 257.9 0.31 40%
parsley 260.6 0.36 48%
broccoli 259.9 0.35 50%
onions 249.0 0.32 65%
chinese cabbage 196.5 0.12 54%
portabella mushrooms 239.2 0.29 55%
asparagus 219.9 0.22 50%
celery 195.4 0.18 50%
jalapeno peppers 205.0 0.27 37%
zucchini 181.5 0.17 40%
summer squash 173.6 0.19 45%
cauliflower 173.3 0.25 50%
mustard greens 171.4 0.27 36%
banana pepper 170.0 0.27 36%
carrots 201.9 0.41 64%
soybeans (sprouted) 297.3 0.81 49%
mung beans 134.9 0.19 74%
shiitake mushroom 167.9 0.39 58%
okra 122.9 0.22 50%
cantaloupe 149.9 0.34 70%
sauerkraut 109.0 0.19 39%
chayote 120.6 0.24 41%
blackberries 165.2 0.43 27%
coconut water 104.0 0.19 66%
pickles 82.2 0.12 40%
cucumber 82.2 0.12 40%
radicchio 104.7 0.23 68%
chard 94.8 0.19 51%
cabbage 99.5 0.23 55%
watercress 65.3 0.11 65%
beet greens 94.9 0.22 35%
chicory greens 94.4 0.23 23%
seaweed (laver) 122.4 0.35 80%
radishes 69.2 0.16 43%
rhubarb 81.1 0.21 55%
peas 133.5 0.42 65%
kiwifruit 181.9 0.61 55%
celeriac 130.3 0.42 72%
turnips 74.7 0.21 51%
lettuce 59.2 0.15 50%
eggplant 76.3 0.25 35%
lemongrass 268.4 0.99 93%
endive 48.9 0.17 7%
beets 112.5 0.43 70%
red cabbage 78.1 0.29 55%
white mushroom 57.2 0.22 65%
alfalfa 53.7 0.23 19%
strawberries 64.8 0.32 49%
boysenberries 102.2 0.50 54%
turnips 31.4 0.22 61%
leeks 131.6 0.61 83%
arugula 30.8 0.25 45%
carambola 48.4 0.31 56%
grapefruit 35.9 0.30 83%
mulberries 67.6 0.43 74%
coriander 13.6 0.23 30%
pinto beans 4.6 0.22 83%
peaches 40.8 0.39 70%
spirulina 6.0 0.26 70%
chives 10.8 0.30 48%
seaweed (wakame) 46.8 0.45 79%
honeydew melon 19.1 0.36 66%
raspberries 64.6 0.52 30%
grapefruit 8.7 0.33 85%
watermelon -0.8 0.30 60%
limes -3.9 0.30 70%
seaweed (kelp) 27.7 0.43 77%
nectarines 31.3 0.44 72%
almond butter 1507.3 6.14 16%
gooseberries 22.6 0.44 52%
mango 61.5 0.60 63%
apricots 25.7 0.48 71%

macronutrients

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

macro targets

While Adam’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) 95 250
fat (g) 25 100
carbs (g) 0 140
energy (calories) 1850

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 Adam’s food log based on the harder to find 50% of the essential nutrients. Adam’s most nutrient dense day is June 25 2019 while his least nutrient-dense day is July 08 2019.

best and worst days

Adam’s food diary for the best and worst days are shown below for comparison. Adam 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)

Worst Day

food name energy (kcal)

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