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
10.3
Zinc : Copper
65.9
Potassium : Sodium
1.1
Calcium : Magnesium
3.5
Iron : Copper
43.5
Calcium : Phosphorus
0.3

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
Manganese 6%
Vitamin K1 26%
Magnesium 27%
Vitamin C 29%
Vitamin E 30%
Folate 36%
Omega-3 38%
Copper 41%
Sodium 42%
Vitamin D 44%
Potassium 46%
Calcium 47%
Vitamin A 71%

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 760.1 1.68 48%
veal liver 670.1 1.92 55%
beef liver 604.2 1.75 60%
pork liver 340.7 1.65 59%
turkey liver 382.8 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 802.2 1.30 54%
crab 462.0 0.83 71%
lobster 431.8 0.89 71%
mussel 413.2 0.86 63%
crayfish 250.6 0.82 67%
oysters 161.2 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 624.4 0.23 49%
edamame 866.1 1.21 41%
turnip greens 581.8 0.29 44%
winter squash 488.3 0.40 69%
amaranth leaves 398.6 0.21 86%
collards 424.8 0.33 37%
brussel sprouts 435.7 0.42 50%
kale 388.5 0.28 60%
butternut squash 428.9 0.45 75%
pumpkin 354.5 0.20 76%
snap beans 344.4 0.15 58%
artichokes 373.8 0.47 49%
red peppers 323.1 0.31 40%
parsley 296.7 0.36 48%
chinese cabbage 227.7 0.12 54%
broccoli 274.1 0.35 50%
onions 264.5 0.32 65%
asparagus 215.6 0.22 50%
almond butter 1700.3 6.14 16%
banana pepper 222.4 0.27 36%
escarole 204.2 0.19 24%
kiwifruit 310.1 0.61 55%
zucchini 186.8 0.17 40%
summer squash 184.4 0.19 45%
celery 177.8 0.18 50%
mustard greens 197.5 0.27 36%
jalapeno peppers 187.2 0.27 37%
cauliflower 173.6 0.25 50%
cantaloupe 189.8 0.34 70%
carrots 194.8 0.41 64%
portabella mushrooms 157.8 0.29 55%
mung beans 130.4 0.19 74%
sauerkraut 119.4 0.19 39%
okra 125.4 0.22 50%
blackberries 172.8 0.43 27%
soybeans (sprouted) 266.7 0.81 49%
coconut water 108.0 0.19 66%
cabbage 116.7 0.23 55%
chard 100.9 0.19 51%
strawberries 130.4 0.32 49%
radicchio 101.8 0.23 68%
watercress 67.9 0.11 65%
beet greens 98.8 0.22 35%
cucumber 68.3 0.12 40%
pickles 68.3 0.12 40%
chayote 98.8 0.24 41%
seaweed (laver) 123.6 0.35 80%
peas 139.8 0.42 65%
radishes 73.1 0.16 43%
rhubarb 86.0 0.21 55%
lemongrass 279.2 0.99 93%
chicory greens 86.6 0.23 23%
lettuce 59.7 0.15 50%
turnips 71.3 0.21 51%
celeriac 116.4 0.42 72%
beets 113.1 0.43 70%
eggplant 67.5 0.25 35%
red cabbage 80.7 0.29 55%
grapefruit 73.8 0.30 83%
endive 42.5 0.17 7%
mulberries 101.4 0.43 74%
shiitake mushroom 89.7 0.39 58%
alfalfa 44.2 0.23 19%
leeks 140.7 0.61 83%
white mushroom 38.2 0.22 65%
turnips 36.5 0.22 61%
carambola 57.4 0.31 56%
boysenberries 95.9 0.50 54%
arugula 29.5 0.25 45%
grapefruit 42.0 0.33 85%
coriander 13.2 0.23 30%
mango 105.9 0.60 63%
honeydew melon 37.9 0.36 66%
pinto beans 3.9 0.22 83%
peaches 43.6 0.39 70%
raspberries 73.3 0.52 30%
spirulina 4.4 0.26 70%
chives 11.7 0.30 48%
limes 8.9 0.30 70%
seaweed (wakame) 42.8 0.45 79%
gooseberries 37.4 0.44 52%
nectarines 30.6 0.44 72%
watermelon -5.3 0.30 60%
seaweed (kelp) 24.4 0.43 77%
apricots 25.9 0.48 71%
pineapple 22.0 0.50 76%
oranges 11.5 0.46 77%
cranberries 0.3 0.46 65%

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 October 30 2019 while his least nutrient-dense day is October 29 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