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).

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
3.1
Zinc : Copper
12.0
Potassium : Sodium
0.8
Calcium : Magnesium
3.9
Iron : Copper
11.4
Calcium : Phosphorus
0.7

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 4%
Vitamin E 31%
Potassium 34%
Manganese 37%
Sodium 41%
Omega-3 46%
Magnesium 71%
Folate 85%
Riboflavin (B2) 98%
Thiamin (B1) 98%
Vitamin A 110%
Panto Acid (B5) 128%
Niacin (B3) 129%

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 1191.7 1.68 48%
beef liver 1175.0 1.75 60%
veal liver 1148.7 1.92 55%
pork liver 851.6 1.65 59%
lamb kidney 586.0 1.12 52%
turkey liver 685.1 1.89 47%
chicken liver 625.6 1.72 50%
beef kidney 393.6 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 606.4 1.30 54%
mussel 261.5 0.86 63%
crab 198.5 0.83 71%
crayfish 97.6 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 608.7 0.23 49%
winter squash 533.0 0.40 69%
turnip greens 439.9 0.29 44%
butternut squash 476.5 0.45 75%
pumpkin 381.2 0.20 76%
amaranth leaves 338.7 0.21 86%
portabella mushrooms 352.1 0.29 55%
snap beans 290.7 0.15 58%
collards 320.5 0.33 37%
red peppers 306.1 0.31 40%
brussel sprouts 337.2 0.42 50%
artichokes 350.0 0.47 49%
asparagus 251.7 0.22 50%
chinese cabbage 212.6 0.12 54%
shiitake mushroom 291.2 0.39 58%
kale 253.3 0.28 60%
escarole 214.5 0.19 24%
celery 189.8 0.18 50%
banana pepper 206.6 0.27 36%
broccoli 232.9 0.35 50%
parsley 231.0 0.36 48%
edamame 507.9 1.21 41%
zucchini 165.7 0.17 40%
cauliflower 179.3 0.25 50%
carrots 228.3 0.41 64%
jalapeno peppers 178.8 0.27 37%
onions 191.5 0.32 65%
mung beans 149.3 0.19 74%
summer squash 148.4 0.19 45%
okra 151.2 0.22 50%
mustard greens 149.6 0.27 36%
cucumber 100.4 0.12 40%
pickles 100.4 0.12 40%
cantaloupe 161.4 0.34 70%
coconut water 114.3 0.19 66%
watercress 68.4 0.11 65%
peas 168.3 0.42 65%
chayote 102.1 0.24 41%
sauerkraut 81.9 0.19 39%
beet greens 91.4 0.22 35%
seaweed (laver) 131.2 0.35 80%
turnips 83.9 0.21 51%
radishes 66.3 0.16 43%
white mushroom 89.1 0.22 65%
chard 75.3 0.19 51%
lettuce 61.5 0.15 50%
chicory greens 79.1 0.23 23%
cabbage 78.6 0.23 55%
rhubarb 70.9 0.21 55%
eggplant 79.3 0.25 35%
soybeans (sprouted) 260.7 0.81 49%
radicchio 63.9 0.23 68%
endive 46.5 0.17 7%
alfalfa 55.3 0.23 19%
red cabbage 78.1 0.29 55%
celeriac 115.3 0.42 72%
blackberries 110.7 0.43 27%
beets 102.2 0.43 70%
strawberries 54.3 0.32 49%
turnips 24.9 0.22 61%
arugula 26.5 0.25 45%
coriander 12.4 0.23 30%
boysenberries 98.4 0.50 54%
mulberries 73.8 0.43 74%
pinto beans 5.7 0.22 83%
grapefruit 21.3 0.30 83%
spirulina 9.2 0.26 70%
chives 9.2 0.30 48%
peaches 33.6 0.39 70%
carambola 9.9 0.31 56%
honeydew melon 20.5 0.36 66%
lemongrass 227.7 0.99 93%
watermelon -8.6 0.30 60%
leeks 93.0 0.61 83%
grapefruit -2.4 0.33 85%
limes -14.1 0.30 70%
seaweed (kelp) 24.9 0.43 77%
seaweed (wakame) 36.4 0.45 79%
nectarines 30.5 0.44 72%
kiwifruit 75.1 0.61 55%
raspberries 44.0 0.52 30%
apricots 21.2 0.48 71%
oranges 6.6 0.46 77%
gooseberries -2.4 0.44 52%
jerusalem-artichokes 86.2 0.73 87%
apricots -7.2 0.48 86%
cranberries -30.7 0.46 65%
mango 14.4 0.60 63%

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) 105 310
fat (g) 35 75
carbs (g) 0 140
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 Adam’s food log based on the harder to find 50% of the essential nutrients. Adam’s most nutrient dense day is January 19 2020 while his least nutrient-dense day is January 23 2020.

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