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: depression, high estrogen, fatigue, insomnia, low testosterone, headaches.

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%
Riboflavin (B2) 340%
Thiamin (B1) 357%
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 1550.5 1.92 55%
lamb liver 1348.0 1.68 48%
beef liver 1325.3 1.75 60%
pork liver 985.1 1.65 59%
lamb kidney 524.6 1.12 52%
turkey liver 745.9 1.89 47%
chicken liver 593.1 1.72 50%
kefir (low fat) 5.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1370.0 1.43 47%
crab 525.7 0.83 71%
mollusks conch 695.9 1.30 54%
lobster 483.0 0.89 71%
mussel 238.5 0.86 63%
crayfish 206.9 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 938.0 0.23 49%
turnip greens 695.9 0.29 44%
amaranth leaves 527.3 0.21 86%
collards 567.4 0.33 37%
snap beans 445.4 0.15 58%
winter squash 530.1 0.40 69%
pumpkin 420.8 0.20 76%
brussel sprouts 506.9 0.42 50%
kale 422.4 0.28 60%
butternut squash 474.8 0.45 75%
chinese cabbage 314.6 0.12 54%
portabella mushrooms 367.4 0.29 55%
artichokes 426.3 0.47 49%
escarole 302.5 0.19 24%
asparagus 311.3 0.22 50%
parsley 336.8 0.36 48%
red peppers 318.7 0.31 40%
wheat bran 1087.5 2.16 38%
celery 245.5 0.18 50%
onions 299.6 0.32 65%
broccoli 309.5 0.35 50%
banana pepper 253.7 0.27 36%
jalapeno peppers 252.4 0.27 37%
zucchini 207.3 0.17 40%
mustard greens 231.7 0.27 36%
okra 214.7 0.22 50%
mung beans 196.4 0.19 74%
summer squash 189.6 0.19 45%
cauliflower 211.1 0.25 50%
cucumber 158.3 0.12 40%
pickles 158.3 0.12 40%
sweet potato 483.8 0.90 81%
shiitake mushroom 266.5 0.39 58%
edamame 589.3 1.21 41%
sauerkraut 139.4 0.19 39%
carrots 228.8 0.41 64%
watercress 101.1 0.11 65%
coconut water 132.2 0.19 66%
beet greens 139.7 0.22 35%
chayote 145.8 0.24 41%
cabbage 134.9 0.23 55%
chard 117.7 0.19 51%
rhubarb 117.8 0.21 55%
radishes 91.0 0.16 43%
chicory greens 117.3 0.23 23%
soybeans (sprouted) 363.0 0.81 49%
peas 195.3 0.42 65%
turnips 105.1 0.21 51%
radicchio 112.3 0.23 68%
lettuce 81.7 0.15 50%
seaweed (laver) 162.7 0.35 80%
red cabbage 124.0 0.29 55%
white mushroom 94.1 0.22 65%
cantaloupe 137.3 0.34 70%
celeriac 171.8 0.42 72%
endive 65.4 0.17 7%
alfalfa 83.1 0.23 19%
oat bran 1019.2 2.46 65%
eggplant 82.7 0.25 35%
blackberries 148.7 0.43 27%
turnips 46.2 0.22 61%
arugula 39.8 0.25 45%
beets 102.1 0.43 70%
coriander 17.4 0.23 30%
pinto beans 6.6 0.22 83%
strawberries 43.5 0.32 49%
spirulina 10.0 0.26 70%
grapefruit 15.8 0.30 83%
chives 13.8 0.30 48%
mulberries 64.0 0.43 74%
carambola 12.8 0.31 56%
leeks 137.2 0.61 83%
lemongrass 292.1 0.99 93%
boysenberries 82.8 0.50 54%
limes -6.0 0.30 70%
seaweed (kelp) 40.0 0.43 77%
seaweed (wakame) 45.6 0.45 79%
watermelon -23.9 0.30 60%
kiwifruit 100.0 0.61 55%
honeydew melon -12.4 0.36 66%
grapefruit -29.4 0.33 85%
peaches -7.5 0.39 70%
raspberries 41.3 0.52 30%
gooseberries 1.2 0.44 52%
apricots 14.8 0.48 71%
nectarines -19.2 0.44 72%

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 80
carbs (g) 0 145
energy (calories) 1700

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