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
7.8
Zinc : Copper
19.1
Potassium : Sodium
0.7
Calcium : Magnesium
1.6
Iron : Copper
26.4
Calcium : Phosphorus
0.9

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 11%
Manganese 13%
Vitamin E 32%
Omega-3 34%
Panto Acid (B5) 48%
Thiamin (B1) 51%
Folate 64%
Riboflavin (B2) 66%
Copper 71%
Vitamin B6 79%
Phosphorus 83%
Niacin (B3) 87%
Calcium 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 1520.3 1.68 48%
beef liver 1277.8 1.75 60%
veal liver 1261.2 1.92 55%
lamb kidney 820.2 1.12 52%
pork liver 802.3 1.65 59%
beef kidney 719.4 1.57 52%
turkey liver 701.4 1.89 47%
chicken liver 591.8 1.72 50%
pork chops 485.8 1.74 54%
lamb heart 317.4 1.61 48%
beef heart 317.1 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
crab 461.1 0.83 71%
lobster 419.9 0.89 71%
mussel 398.1 0.86 63%
mollusks conch 459.9 1.30 54%
crayfish 218.5 0.82 67%
oysters 155.6 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 454.1 0.23 49%
edamame 644.1 1.21 41%
portabella mushrooms 342.5 0.29 55%
amaranth leaves 204.7 0.21 86%
shiitake mushroom 240.9 0.39 58%
asparagus 202.0 0.22 50%
turnip greens 217.8 0.29 44%
pumpkin 175.7 0.20 76%
brussel sprouts 230.3 0.42 50%
red peppers 198.7 0.31 40%
snap beans 149.2 0.15 58%
zucchini 151.8 0.17 40%
banana pepper 172.6 0.27 36%
sunflower seeds 1433.5 5.46 15%
chinese cabbage 120.9 0.12 54%
mung beans 126.5 0.19 74%
escarole 126.3 0.19 24%
cauliflower 129.6 0.25 50%
broccoli 155.0 0.35 50%
okra 120.0 0.22 50%
celery 106.9 0.18 50%
summer squash 110.1 0.19 45%
winter squash 159.2 0.40 69%
jalapeno peppers 118.4 0.27 37%
kale 120.1 0.28 60%
butternut squash 156.7 0.45 75%
artichokes 158.0 0.47 49%
collards 121.3 0.33 37%
seaweed (laver) 123.8 0.35 80%
white mushroom 88.4 0.22 65%
watercress 51.6 0.11 65%
parsley 107.1 0.36 48%
pickles 47.6 0.12 40%
cucumber 47.6 0.12 40%
mustard greens 81.7 0.27 36%
chayote 72.9 0.24 41%
onions 89.8 0.32 65%
beet greens 60.4 0.22 35%
peas 106.0 0.42 65%
sauerkraut 49.2 0.19 39%
chicory greens 56.6 0.23 23%
radicchio 55.9 0.23 68%
chard 46.4 0.19 51%
lettuce 32.5 0.15 50%
radishes 29.4 0.16 43%
alfalfa 44.4 0.23 19%
endive 29.0 0.17 7%
eggplant 40.0 0.25 35%
cabbage 32.8 0.23 55%
blackberries 71.5 0.43 27%
red cabbage 38.5 0.29 55%
turnips 15.4 0.21 51%
coriander 9.2 0.23 30%
arugula 11.8 0.25 45%
boysenberries 71.0 0.50 54%
pinto beans 4.9 0.22 83%
carrots 45.0 0.41 64%
spirulina 9.1 0.26 70%
turnips -1.8 0.22 61%
rhubarb -6.7 0.21 55%
soybeans (sprouted) 133.9 0.81 49%
chives 4.5 0.30 48%
seaweed (wakame) 43.1 0.45 79%
coconut water -23.3 0.19 66%
beets 29.2 0.43 70%
carambola -2.0 0.31 56%
strawberries -3.1 0.32 49%
seaweed (kelp) 16.3 0.43 77%
limes -18.1 0.30 70%
celeriac 11.7 0.42 72%
mulberries -2.5 0.43 74%
leeks 43.4 0.61 83%
cantaloupe -26.1 0.34 70%
grapefruit -38.9 0.30 83%
peaches -27.4 0.39 70%
apricots -7.1 0.48 71%
raspberries 3.3 0.52 30%
nectarines -19.4 0.44 72%
cranberries -19.3 0.46 65%
watermelon -64.3 0.30 60%
pineapple -20.3 0.50 76%
apricots -27.0 0.48 86%

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) 100 255
fat (g) 25 90
carbs (g) 0 140
energy (calories) 1750

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 September 01 2019 while his least nutrient-dense day is August 30 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