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
8.6
Zinc : Copper
40.1
Potassium : Sodium
0.4
Calcium : Magnesium
2.1
Iron : Copper
35.0
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 8%
Manganese 11%
Vitamin K1 11%
Folate 15%
Vitamin E 19%
Magnesium 23%
Calcium 24%
Vitamin C 33%
Vitamin A 34%
Potassium 37%
Omega-3 39%
Copper 63%
Panto Acid (B5) 65%

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 993.8 1.68 48%
veal liver 940.2 1.92 55%
beef liver 877.7 1.75 60%
pork liver 543.4 1.65 59%
lamb kidney 339.6 1.12 52%
turkey liver 492.5 1.89 47%
chicken liver 360.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 802.2 1.30 54%
lobster 538.1 0.89 71%
crab 510.8 0.83 71%
mussel 423.3 0.86 63%
crayfish 261.1 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 629.4 0.23 49%
edamame 852.2 1.21 41%
turnip greens 575.3 0.29 44%
winter squash 510.9 0.40 69%
collards 432.7 0.33 37%
amaranth leaves 395.3 0.21 86%
brussel sprouts 450.7 0.42 50%
butternut squash 447.0 0.45 75%
pumpkin 372.0 0.20 76%
snap beans 355.0 0.15 58%
kale 382.0 0.28 60%
artichokes 386.1 0.47 49%
red peppers 337.1 0.31 40%
parsley 305.9 0.36 48%
broccoli 296.3 0.35 50%
chinese cabbage 230.5 0.12 54%
escarole 242.9 0.19 24%
onions 260.1 0.32 65%
asparagus 223.2 0.22 50%
banana pepper 232.7 0.27 36%
portabella mushrooms 234.5 0.29 55%
celery 199.1 0.18 50%
zucchini 197.2 0.17 40%
cauliflower 211.7 0.25 50%
jalapeno peppers 210.9 0.27 37%
summer squash 190.6 0.19 45%
kiwifruit 300.0 0.61 55%
mustard greens 200.6 0.27 36%
cantaloupe 185.5 0.34 70%
mung beans 144.2 0.19 74%
carrots 201.4 0.41 64%
sunflower seeds 1571.8 5.46 15%
soybeans (sprouted) 293.4 0.81 49%
okra 131.1 0.22 50%
sauerkraut 120.0 0.19 39%
blackberries 179.3 0.43 27%
chayote 125.3 0.24 41%
cabbage 120.1 0.23 55%
shiitake mushroom 163.1 0.39 58%
peas 170.4 0.42 65%
coconut water 103.1 0.19 66%
chard 103.0 0.19 51%
cucumber 82.7 0.12 40%
pickles 82.7 0.12 40%
watercress 75.0 0.11 65%
radicchio 106.1 0.23 68%
strawberries 128.7 0.32 49%
beet greens 102.0 0.22 35%
chicory greens 98.4 0.23 23%
radishes 78.9 0.16 43%
seaweed (laver) 131.2 0.35 80%
rhubarb 85.4 0.21 55%
lettuce 61.2 0.15 50%
turnips 75.4 0.21 51%
celeriac 132.0 0.42 72%
grapefruit 95.4 0.30 83%
eggplant 75.3 0.25 35%
endive 49.5 0.17 7%
red cabbage 81.8 0.29 55%
beets 111.3 0.43 70%
white mushroom 56.7 0.22 65%
alfalfa 55.0 0.23 19%
lemongrass 260.7 0.99 93%
carambola 76.2 0.31 56%
mulberries 101.4 0.43 74%
turnips 40.3 0.22 61%
grapefruit 62.2 0.33 85%
leeks 133.3 0.61 83%
arugula 31.7 0.25 45%
boysenberries 97.8 0.50 54%
coriander 14.3 0.23 30%
pinto beans 5.0 0.22 83%
honeydew melon 37.2 0.36 66%
peaches 41.3 0.39 70%
raspberries 79.7 0.52 30%
mango 98.2 0.60 63%
spirulina 5.8 0.26 70%
limes 13.6 0.30 70%
chives 12.1 0.30 48%
gooseberries 45.0 0.44 52%
watermelon 3.7 0.30 60%
seaweed (wakame) 46.4 0.45 79%
seaweed (kelp) 27.4 0.43 77%
nectarines 29.5 0.44 72%
apricots 26.4 0.48 71%
oranges 16.4 0.46 77%
pineapple 20.8 0.50 76%

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) 25 105
carbs (g) 0 145
energy (calories) 1900

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 May 17 2019 while his least nutrient-dense day is May 20 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