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
2.7
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
Manganese 41%
Thiamin (B1) 71%
Sodium 78%
Calcium 83%
Copper 83%
Vitamin E 90%
Potassium 95%
Folate 98%
Phosphorus 110%
Zinc 111%
Iron 116%
Panto Acid (B5) 116%
Magnesium 119%
Vitamin B-6 141%

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 1014.9 1.92 55%
lamb liver 825.7 1.68 48%
beef liver 816.7 1.75 60%
lamb kidney 375.4 1.12 52%
pork liver 484.5 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 778.2 1.30 54%
crab 553.9 0.83 71%
lobster 537.3 0.89 71%
fish roe 605.6 1.43 47%
mussel 283.7 0.86 63%
crayfish 236.7 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
black beans 1644.6 3.41 73%
spinach 605.4 0.23 49%
oat bran 1269.3 2.46 65%
wheat bran 1140.5 2.16 38%
garbanzo beans 1533.1 3.78 69%
snap beans 348.9 0.15 58%
turnip greens 393.5 0.29 44%
amaranth leaves 358.6 0.21 86%
artichokes 437.2 0.47 49%
edamame 658.2 1.21 41%
winter squash 383.9 0.40 69%
pumpkin 301.6 0.20 76%
brussel sprouts 353.0 0.42 50%
portabella mushrooms 303.1 0.29 55%
butternut squash 354.1 0.45 75%
asparagus 254.4 0.22 50%
banana pepper 252.9 0.27 36%
chinese cabbage 189.9 0.12 54%
red peppers 252.2 0.31 40%
escarole 207.9 0.19 24%
kale 226.4 0.28 60%
zucchini 188.2 0.17 40%
jalapeno peppers 213.0 0.27 37%
cauliflower 206.9 0.25 50%
celery 182.9 0.18 50%
summer squash 185.4 0.19 45%
lupin seeds 1327.8 3.71 51%
broccoli 229.8 0.35 50%
shiitake mushroom 237.4 0.39 58%
soybeans (sprouted) 375.7 0.81 49%
mung beans 173.0 0.19 74%
okra 174.6 0.22 50%
parsley 207.2 0.36 48%
collards 201.2 0.33 37%
onions 189.5 0.32 65%
chayote 157.8 0.24 41%
sauerkraut 132.6 0.19 39%
coconut water 126.1 0.19 66%
cucumber 100.9 0.12 40%
pickles 100.9 0.12 40%
mustard greens 136.4 0.27 36%
cowpeas 429.2 1.16 69%
turnips 105.6 0.21 51%
radishes 86.8 0.16 43%
peas 172.1 0.42 65%
watercress 63.8 0.11 65%
blackberries 163.4 0.43 27%
celeriac 159.2 0.42 72%
radicchio 95.1 0.23 68%
lentils 396.2 1.16 64%
cabbage 90.2 0.23 55%
chard 76.2 0.19 51%
eggplant 91.8 0.25 35%
beet greens 82.9 0.22 35%
red cabbage 105.4 0.29 55%
chicory greens 80.2 0.23 23%
white mushroom 79.5 0.22 65%
rhubarb 69.8 0.21 55%
sunflower seeds 1782.2 5.46 15%
lettuce 50.5 0.15 50%
carrots 130.0 0.41 64%
alfalfa 70.4 0.23 19%
seaweed (laver) 109.2 0.35 80%
lemongrass 313.9 0.99 93%
endive 45.6 0.17 7%
beets 123.4 0.43 70%
turnips 56.4 0.22 61%
strawberries 72.9 0.32 49%
cantaloupe 77.3 0.34 70%
boysenberries 113.4 0.50 54%
arugula 24.0 0.25 45%
grapefruit 39.2 0.30 83%
carambola 44.1 0.31 56%
coriander 11.9 0.23 30%
kiwifruit 138.3 0.61 55%
pinto beans 6.5 0.22 83%
mulberries 66.1 0.43 74%
honeydew melon 42.3 0.36 66%
spirulina 8.6 0.26 70%
grapefruit 27.5 0.33 85%
leeks 113.6 0.61 83%
chives 8.5 0.30 48%
sweet potato 203.6 0.90 81%
limes 2.6 0.30 70%
peaches 30.2 0.39 70%
raspberries 72.8 0.52 30%
watermelon -3.7 0.30 60%
seaweed (kelp) 29.1 0.43 77%
lima beans 256.9 1.13 70%

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