Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help José 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 José’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide José 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
6.2
Zinc : Copper
6.3
Potassium : Sodium
1.3
Calcium : Magnesium
1.3
Iron : Copper
7.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that José’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
Sodium 105%
Omega-3 130%
Vitamin E 137%
Potassium 144%
Calcium 147%
Vitamin K1 169%
Zinc 171%
Folate 255%
Magnesium 222%

optimal foods for you

The foods listed below will provide José 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 2.5 1.68 48%
lamb kidney 2.1 1.12 52%
veal liver 2.4 1.92 55%
chicken liver 1.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 5.2 1.30 54%
crab 4.8 0.83 71%
oysters 4.6 1.02 59%
lobster 3.9 0.89 71%
crayfish 3.4 0.82 67%
mussel 3.4 0.86 63%
fish roe 3.7 1.43 47%
pollock 3.2 1.11 69%
caviar 3.3 2.64 33%
anchovy 2.9 2.10 44%
shrimp 2.2 1.19 69%
rockfish 2.1 1.09 66%
flounder 1.9 0.86 57%
trout 2.2 1.68 45%
octopus 2.2 1.64 71%
whiting 1.8 1.16 66%
haddock 1.8 1.16 71%
perch 1.5 0.96 62%
halibut 1.6 1.11 66%
sturgeon 1.7 1.35 49%

Plant based foods

food name nutrient density energy density insulin load
spinach 10.7 0.23 49%
endive 10.5 0.17 7%
coriander 10.3 0.23 30%
chicory greens 10.2 0.23 23%
parsley 9.7 0.36 48%
radicchio 9.5 0.23 68%
escarole 9.3 0.19 24%
chard 8.6 0.19 51%
beet greens 8.5 0.22 35%
lettuce 8.4 0.15 50%
watercress 8.4 0.11 65%
turnip greens 8.5 0.29 44%
asparagus 8.3 0.22 50%
arugula 8.3 0.25 45%
chives 8.3 0.30 48%
mustard greens 8.0 0.27 36%
broccoli 7.9 0.35 50%
zucchini 7.5 0.17 40%
onions 7.3 0.32 65%
amaranth leaves 7.1 0.21 86%
chinese cabbage 6.9 0.12 54%
seaweed (laver) 7.0 0.35 80%
seaweed (wakame) 6.8 0.45 79%
kale 6.5 0.28 60%
summer squash 6.1 0.19 45%
celery 6.1 0.18 50%
okra 6.0 0.22 50%
seaweed (kelp) 6.0 0.43 77%
brussel sprouts 5.4 0.42 50%
cabbage 5.2 0.23 55%
cauliflower 5.1 0.25 50%
banana pepper 5.1 0.27 36%
collards 5.0 0.33 37%
yeast extract spread 5.8 1.85 59%
pumpkin 4.6 0.20 76%
butternut squash 4.7 0.45 75%
red peppers 4.6 0.31 40%
alfalfa 4.5 0.23 19%
edamame 5.0 1.21 41%
artichokes 4.3 0.47 49%
snap beans 4.2 0.15 58%
winter squash 4.3 0.40 69%
sauerkraut 4.1 0.19 39%
mung beans 4.0 0.19 74%
radishes 4.0 0.16 43%
jalapeno peppers 3.9 0.27 37%
beets 3.6 0.43 70%
rhubarb 3.5 0.21 55%
eggplant 3.5 0.25 35%
red cabbage 3.5 0.29 55%
pickles 3.3 0.12 40%
cucumber 3.3 0.12 40%
pinto beans 3.1 0.22 83%
coconut water 3.0 0.19 66%
lemongrass 3.3 0.99 93%
white mushroom 2.8 0.22 65%
spirulina 2.8 0.26 70%
blackberries 2.9 0.43 27%
portabella mushrooms 2.7 0.29 55%
wheat bran 3.6 2.16 38%
chayote 2.5 0.24 41%
turnips 2.4 0.21 51%
soybeans (sprouted) 2.6 0.81 49%
peas 2.4 0.42 65%
shiitake mushroom 2.3 0.39 58%
carrots 2.3 0.41 64%
celeriac 2.1 0.42 72%
kiwifruit 2.0 0.61 55%
leeks 2.0 0.61 83%
boysenberries 1.8 0.50 54%
mulberries 1.6 0.43 74%
cantaloupe 1.5 0.34 70%
strawberries 1.4 0.32 49%
cowpeas 1.7 1.16 69%
raspberries 1.4 0.52 30%

macronutrients

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

macro targets

While José’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) 125 230
fat (g) 30 125
carbs (g) 0 130
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 José’s food log based on the harder to find 50% of the essential nutrients. José’s most nutrient dense day is February 06 2019 while his least nutrient-dense day is December 31 2018.

best and worst days

José’s food diary for the best and worst days are shown below for comparison. José 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes