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
7.4
Zinc : Copper
24.8
Potassium : Sodium
1.1
Calcium : Magnesium
1.8
Iron : Copper
24.7
Calcium : Phosphorus
0.4

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 18%
Calcium 37%
Vitamin E 44%
Omega-3 63%
Magnesium 66%
Potassium 76%
Panto Acid (B5) 96%
Copper 97%
Folate 99%
Vitamin C 105%
Thiamin (B1) 126%
Phosphorus 140%
Riboflavin (B2) 141%

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 1323.0 1.68 48%
veal liver 1007.1 1.92 55%
beef liver 932.6 1.75 60%
lamb kidney 686.6 1.12 52%
beef kidney 656.2 1.57 52%
pork liver 634.1 1.65 59%
turkey liver 543.6 1.89 47%
chicken liver 446.8 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
crab 453.1 0.83 71%
lobster 434.0 0.89 71%
mollusks conch 474.7 1.30 54%
mussel 363.4 0.86 63%
crayfish 229.1 0.82 67%
oysters 148.7 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
edamame 757.6 1.21 41%
spinach 456.6 0.23 49%
portabella mushrooms 326.4 0.29 55%
pumpkin 278.2 0.20 76%
turnip greens 300.3 0.29 44%
brussel sprouts 323.0 0.42 50%
amaranth leaves 254.5 0.21 86%
red peppers 273.0 0.31 40%
asparagus 227.5 0.22 50%
snap beans 208.9 0.15 58%
banana pepper 226.1 0.27 36%
winter squash 257.0 0.40 69%
artichokes 262.2 0.47 49%
cauliflower 200.3 0.25 50%
zucchini 180.8 0.17 40%
broccoli 222.9 0.35 50%
butternut squash 246.7 0.45 75%
kale 195.2 0.28 60%
shiitake mushroom 213.6 0.39 58%
chinese cabbage 148.9 0.12 54%
escarole 162.5 0.19 24%
summer squash 159.7 0.19 45%
celery 150.9 0.18 50%
parsley 187.1 0.36 48%
mung beans 138.0 0.19 74%
kiwifruit 238.6 0.61 55%
jalapeno peppers 147.9 0.27 37%
onions 159.5 0.32 65%
mustard greens 127.8 0.27 36%
okra 117.6 0.22 50%
cucumber 87.9 0.12 40%
pickles 87.9 0.12 40%
peas 160.7 0.42 65%
seaweed (laver) 139.1 0.35 80%
collards 130.5 0.33 37%
chayote 107.7 0.24 41%
sunflower seeds 1375.9 5.46 15%
sauerkraut 89.3 0.19 39%
watercress 62.2 0.11 65%
white mushroom 84.6 0.22 65%
radishes 67.2 0.16 43%
radicchio 77.4 0.23 68%
beet greens 77.3 0.22 35%
cabbage 77.3 0.23 55%
strawberries 96.3 0.32 49%
grapefruit 91.3 0.30 83%
chard 63.2 0.19 51%
chicory greens 67.9 0.23 23%
coconut water 58.5 0.19 66%
blackberries 109.1 0.43 27%
turnips 56.8 0.21 51%
eggplant 65.0 0.25 35%
carrots 103.6 0.41 64%
cantaloupe 83.8 0.34 70%
lettuce 40.1 0.15 50%
rhubarb 49.2 0.21 55%
soybeans (sprouted) 194.2 0.81 49%
alfalfa 48.0 0.23 19%
endive 35.0 0.17 7%
red cabbage 64.9 0.29 55%
grapefruit 72.1 0.33 85%
carambola 63.3 0.31 56%
turnips 38.2 0.22 61%
celeriac 85.0 0.42 72%
mulberries 84.5 0.43 74%
beets 83.4 0.43 70%
oranges 74.5 0.46 77%
boysenberries 78.3 0.50 54%
arugula 17.8 0.25 45%
coriander 10.2 0.23 30%
honeydew melon 35.6 0.36 66%
pinto beans 4.2 0.22 83%
limes 20.5 0.30 70%
spirulina 8.2 0.26 70%
peaches 31.9 0.39 70%
chives 7.2 0.30 48%
jerusalem-artichokes 104.4 0.73 87%
gooseberries 35.3 0.44 52%
seaweed (wakame) 37.2 0.45 79%
mango 71.4 0.60 63%
nectarines 28.5 0.44 72%
seaweed (kelp) 17.9 0.43 77%
watermelon -16.8 0.30 60%
raspberries 34.0 0.52 30%
leeks 51.7 0.61 83%

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) 110 245
fat (g) 25 55
carbs (g) 0 140
energy (calories) 1500

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 24 2020 while his least nutrient-dense day is June 21 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