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
3.5
Zinc : Copper
38.0
Potassium : Sodium
1.5
Calcium : Magnesium
0.8
Iron : Copper
19.5
Calcium : Phosphorus
0.2

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
Calcium 60%
Manganese 66%
Sodium 85%
Vitamin K1 85%
Vitamin E 86%
Folate 103%
Vitamin A 126%
Potassium 132%
Magnesium 153%
Panto Acid (B5) 186%
Omega-3 189%
Copper 193%
Vitamin D 204%
Vitamin B-6 405%
Zinc 490%

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
veal liver 1299.8 1.92 55%
beef liver 1090.0 1.75 60%
lamb liver 810.6 1.68 48%
pork liver 719.8 1.65 59%
turkey liver 563.1 1.89 47%
chicken liver 445.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1107.3 1.43 47%
mollusks conch 749.1 1.30 54%
crab 542.1 0.83 71%
lobster 525.5 0.89 71%
crayfish 220.6 0.82 67%
mussel 191.5 0.86 63%
salmon 397.4 1.56 52%
halibut 240.3 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 720.6 0.23 49%
turnip greens 571.2 0.29 44%
winter squash 504.0 0.40 69%
amaranth leaves 427.2 0.21 86%
collards 434.7 0.33 37%
snap beans 371.6 0.15 58%
pumpkin 382.5 0.20 76%
brussel sprouts 451.3 0.42 50%
butternut squash 440.0 0.45 75%
wheat bran 980.2 2.16 38%
kale 364.1 0.28 60%
artichokes 400.4 0.47 49%
sweet potato 498.9 0.90 81%
red peppers 304.8 0.31 40%
chinese cabbage 241.3 0.12 54%
escarole 262.0 0.19 24%
portabella mushrooms 276.3 0.29 55%
parsley 283.1 0.36 48%
broccoli 282.7 0.35 50%
asparagus 242.8 0.22 50%
edamame 556.7 1.21 41%
jalapeno peppers 240.6 0.27 37%
onions 257.2 0.32 65%
celery 208.6 0.18 50%
banana pepper 226.1 0.27 36%
zucchini 170.9 0.17 40%
cauliflower 191.2 0.25 50%
summer squash 162.6 0.19 45%
mustard greens 184.2 0.27 36%
mung beans 158.0 0.19 74%
shiitake mushroom 210.6 0.39 58%
carrots 213.0 0.41 64%
okra 149.6 0.22 50%
sauerkraut 129.4 0.19 39%
chayote 145.2 0.24 41%
soybeans (sprouted) 314.3 0.81 49%
cucumber 87.0 0.12 40%
pickles 87.0 0.12 40%
cantaloupe 150.9 0.34 70%
coconut water 102.4 0.19 66%
chard 102.1 0.19 51%
radicchio 113.2 0.23 68%
watercress 73.0 0.11 65%
cabbage 109.4 0.23 55%
blackberries 169.4 0.43 27%
radishes 82.4 0.16 43%
beet greens 101.4 0.22 35%
chicory greens 99.4 0.23 23%
celeriac 155.2 0.42 72%
turnips 84.8 0.21 51%
lettuce 64.0 0.15 50%
rhubarb 77.7 0.21 55%
peas 145.1 0.42 65%
seaweed (laver) 122.0 0.35 80%
red cabbage 99.5 0.29 55%
eggplant 80.9 0.25 35%
endive 53.9 0.17 7%
white mushroom 67.2 0.22 65%
alfalfa 64.5 0.23 19%
lemongrass 304.3 0.99 93%
beets 114.0 0.43 70%
turnips 40.6 0.22 61%
sunflower seeds 1726.1 5.46 15%
strawberries 59.5 0.32 49%
kiwifruit 154.0 0.61 55%
arugula 32.5 0.25 45%
coriander 14.7 0.23 30%
leeks 139.5 0.61 83%
garbanzo beans 1158.6 3.78 69%
carambola 38.5 0.31 56%
boysenberries 92.8 0.50 54%
pinto beans 5.7 0.22 83%
grapefruit 22.0 0.30 83%
cowpeas 298.5 1.16 69%
spirulina 6.4 0.26 70%
mulberries 54.2 0.43 74%
chives 11.6 0.30 48%
honeydew melon 16.7 0.36 66%
peaches 26.3 0.39 70%
lentils 271.6 1.16 64%
limes -7.7 0.30 70%
watermelon -8.1 0.30 60%
seaweed (kelp) 30.3 0.43 77%
raspberries 62.9 0.52 30%
seaweed (wakame) 34.1 0.45 79%
grapefruit -8.8 0.33 85%

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) 95 225
fat (g) 25 90
carbs (g) 0 145
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 May 06 2019 while his least nutrient-dense day is May 09 2019.

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

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