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).

supplements

The supplements listed below will provide Matthew 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
2.9
Zinc : Copper
20.1
Potassium : Sodium
1.1
Calcium : Magnesium
1.3
Iron : Copper
13.0
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
Manganese 39%
Thiamin (B1) 69%
Calcium 74%
Sodium 77%
Copper 87%
Potassium 88%
Vitamin E 88%
Folate 97%
Phosphorus 106%
Magnesium 112%
Iron 113%
Zinc 118%
Panto Acid (B5) 121%
Vitamin B-6 147%

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 8.5 1.92 55%
beef liver 7.3 1.75 60%
chicken liver 6.6 1.72 50%
lamb liver 6.4 1.68 48%
turkey liver 6.4 1.89 47%
pork liver 5.2 1.65 59%
lamb kidney 4.0 1.12 52%
beef kidney 3.0 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
crab 6.9 0.83 71%
lobster 6.4 0.89 71%
mollusks conch 5.0 1.30 54%
oysters 4.6 1.02 59%
crayfish 4.4 0.82 67%
mussel 3.7 0.86 63%
octopus 3.7 1.64 71%
pollock 2.1 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
chicory greens 15.5 0.23 23%
coriander 15.3 0.23 30%
spinach 15.2 0.23 49%
watercress 14.2 0.11 65%
endive 13.6 0.17 7%
asparagus 13.3 0.22 50%
beet greens 12.8 0.22 35%
seaweed (laver) 12.6 0.35 80%
amaranth leaves 12.3 0.21 86%
chard 12.3 0.19 51%
radicchio 11.9 0.23 68%
arugula 11.4 0.25 45%
escarole 11.3 0.19 24%
broccoli 11.3 0.35 50%
lettuce 11.1 0.15 50%
chives 11.1 0.30 48%
parsley 10.8 0.36 48%
okra 10.7 0.22 50%
mustard greens 10.2 0.27 36%
celery 10.0 0.18 50%
zucchini 9.9 0.17 40%
chinese cabbage 9.6 0.12 54%
white mushroom 9.7 0.22 65%
portabella mushrooms 9.3 0.29 55%
cauliflower 9.3 0.25 50%
summer squash 9.1 0.19 45%
banana pepper 9.1 0.27 36%
turnip greens 8.9 0.29 44%
jalapeno peppers 8.8 0.27 37%
spirulina 8.6 0.26 70%
alfalfa 8.5 0.23 19%
seaweed (wakame) 8.6 0.45 79%
wheat bran 9.9 2.16 38%
mung beans 8.1 0.19 74%
kale 8.0 0.28 60%
yeast extract spread 9.3 1.85 59%
red peppers 7.9 0.31 40%
radishes 7.6 0.16 43%
chayote 7.6 0.24 41%
butternut squash 7.7 0.45 75%
shiitake mushroom 7.6 0.39 58%
pumpkin 7.4 0.20 76%
sauerkraut 7.4 0.19 39%
cucumber 7.2 0.12 40%
pickles 7.2 0.12 40%
eggplant 7.2 0.25 35%
seaweed (kelp) 7.3 0.43 77%
cabbage 7.1 0.23 55%
brussel sprouts 7.2 0.42 50%
peas 7.1 0.42 65%
winter squash 7.0 0.40 69%
snap beans 6.8 0.15 58%
artichokes 7.0 0.47 49%
pinto beans 6.5 0.22 83%
onions 6.3 0.32 65%
red cabbage 6.2 0.29 55%
collards 6.2 0.33 37%
turnips 5.2 0.21 51%
celeriac 4.8 0.42 72%
lemongrass 5.1 0.99 93%
beets 4.6 0.43 70%
carrots 4.5 0.41 64%
soybeans (sprouted) 4.9 0.81 49%
blackberries 4.3 0.43 27%
coconut water 4.0 0.19 66%
rhubarb 3.8 0.21 55%
leeks 4.0 0.61 83%
turnips 3.4 0.22 61%
edamame 3.9 1.21 41%
sweet potato 3.4 0.90 81%
boysenberries 2.8 0.50 54%
strawberries 2.5 0.32 49%
raspberries 2.6 0.52 30%
oat bran 4.1 2.46 65%
cantaloupe 2.3 0.34 70%
carambola 2.1 0.31 56%
mulberries 1.9 0.43 74%
lentils 2.4 1.16 64%
kiwifruit 2.0 0.61 55%
cowpeas 2.3 1.16 69%
honeydew melon 1.6 0.36 66%
lima beans 2.3 1.13 70%
grapefruit 1.5 0.30 83%
apricots 1.6 0.48 71%

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) 30 145
carbs (g) 0 155
energy (calories) 2000

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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