Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Matthew 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.

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 Matthew’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
2.7
Zinc : Copper
20.0
Potassium : Sodium
1.2
Calcium : Magnesium
1.4
Iron : Copper
13.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Matthew’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: low testosterone.

nutrient % DRI prioritize
Calcium 53%
Manganese 53%
Vitamin E 60%
Thiamin (B1) 71%
Copper 74%
Folate 78%
Potassium 95%
Zinc 95%
Phosphorus 110%
Iron 116%
Panto Acid (B5) 116%
Magnesium 119%
Niacin (B3) 139%
Vitamin K 434%
Vitamin B6 141%

optimal foods for you

The foods listed below will provide Matthew 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
veal liver 1154.6 1.92 55%
beef liver 1043.8 1.75 60%
lamb liver 1006.0 1.68 48%
lamb kidney 505.4 1.12 52%
pork liver 578.0 1.65 59%
pork chops 546.1 1.74 54%
kefir (low fat) 0.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
crab 568.7 0.83 71%
mollusks conch 711.3 1.30 54%
lobster 519.6 0.89 71%
fish roe 492.7 1.43 47%
mussel 260.2 0.86 63%
crayfish 237.8 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 694.2 0.23 49%
wheat bran 1269.7 2.16 38%
turnip greens 488.0 0.29 44%
snap beans 390.2 0.15 58%
brussel sprouts 469.7 0.42 50%
amaranth leaves 363.5 0.21 86%
portabella mushrooms 374.2 0.29 55%
artichokes 439.7 0.47 49%
winter squash 379.6 0.40 69%
pumpkin 295.2 0.20 76%
asparagus 287.5 0.22 50%
kale 301.4 0.28 60%
collards 318.3 0.33 37%
butternut squash 354.3 0.45 75%
chinese cabbage 221.9 0.12 54%
escarole 244.8 0.19 24%
banana pepper 271.4 0.27 36%
oat bran 1090.2 2.46 65%
shiitake mushroom 301.6 0.39 58%
broccoli 272.6 0.35 50%
red peppers 259.2 0.31 40%
celery 203.9 0.18 50%
edamame 594.9 1.21 41%
onions 252.8 0.32 65%
parsley 260.6 0.36 48%
zucchini 190.5 0.17 40%
mung beans 197.2 0.19 74%
cauliflower 210.4 0.25 50%
summer squash 185.4 0.19 45%
jalapeno peppers 210.9 0.27 37%
okra 194.3 0.22 50%
soybeans (sprouted) 383.6 0.81 49%
mustard greens 170.4 0.27 36%
black beans 1351.9 3.41 73%
chayote 153.4 0.24 41%
pickles 105.5 0.12 40%
cucumber 105.5 0.12 40%
sauerkraut 129.5 0.19 39%
cabbage 121.5 0.23 55%
coconut water 107.6 0.19 66%
watercress 73.3 0.11 65%
radicchio 112.3 0.23 68%
turnips 105.5 0.21 51%
radishes 83.3 0.16 43%
chard 91.2 0.19 51%
celeriac 172.6 0.42 72%
peas 171.3 0.42 65%
beet greens 97.6 0.22 35%
white mushroom 96.6 0.22 65%
chicory greens 92.2 0.23 23%
lettuce 62.3 0.15 50%
red cabbage 114.8 0.29 55%
blackberries 159.9 0.43 27%
eggplant 92.5 0.25 35%
rhubarb 78.1 0.21 55%
alfalfa 74.4 0.23 19%
endive 52.8 0.17 7%
seaweed (laver) 113.8 0.35 80%
carrots 133.7 0.41 64%
turnips 47.1 0.22 61%
beets 109.0 0.43 70%
cantaloupe 72.8 0.34 70%
strawberries 58.0 0.32 49%
arugula 28.5 0.25 45%
coriander 14.3 0.23 30%
lemongrass 297.7 0.99 93%
pinto beans 7.3 0.22 83%
boysenberries 101.9 0.50 54%
carambola 31.2 0.31 56%
spirulina 9.6 0.26 70%
grapefruit 16.9 0.30 83%
cowpeas 337.2 1.16 69%
chives 10.4 0.30 48%
mulberries 53.3 0.43 74%
honeydew melon 21.2 0.36 66%
kiwifruit 117.3 0.61 55%
limes -9.8 0.30 70%
peaches 23.1 0.39 70%
lentils 313.9 1.16 64%
leeks 107.1 0.61 83%
seaweed (kelp) 30.6 0.43 77%
grapefruit -6.9 0.33 85%
seaweed (wakame) 37.3 0.45 79%
watermelon -28.0 0.30 60%
nectarines 23.6 0.44 72%
raspberries 56.9 0.52 30%
gooseberries -3.9 0.44 52%

macronutrients

The macronutrient split of Matthew’s diet is shown in the chart below.

macro targets

While Matthew’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) 145 265
fat (g) 30 115
carbs (g) 0 65
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 Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is March 05 2018 while his least nutrient-dense day is March 02 2018.

best and worst days

Matthew’s food diary for the best and worst days are shown below for comparison. Matthew 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)
Eggs, Cooked 155
Raw Egg, White 88
Spinach, Cooked from Frozen 19
Coconut Oil 41
Mozzarella Cheese, Part Skim Milk 167
Isopure, Zero Carb Whey Protein 158
Coffee, Prepared From Grounds 2
Dill Pickles 17
Chicken Of The Sea, Pink Salmon 120
Chicken Breast, Skin Removed Before Cooking 392
Broccoli, Cooked from Frozen 64
Viva Naturals, Ultra Strength Omega-3 Fish Oil 40

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Boston Market Restaurant, chicken, rotisserie, half 750
Lettuce, Mixed Greens 28
Chicken Breast, Skin Removed Before Cooking 147
Avocado, Black Skin, California Type 227
Tomato Raw, Includes Cherry, Grape, Roma 15
Bacon, Pork 23
Kraft, Cheese, Cheddar, Mild, Shredded 100
Kraft, Ranch Dressing 123

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