Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Steph get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Steph’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Steph with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
12.7
Zinc : Copper
3.0
Potassium : Sodium
0.8
Calcium : Magnesium
1.2
Iron : Copper
1.4
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Steph’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 4%
Iron 7%
Manganese 10%
Thiamin (B1) 10%
Calcium 12%
Selenium 24%
Vitamin B12 25%
Phosphorus 27%
Magnesium 29%
Folate 36%
Riboflavin (B2) 36%
Vitamin B6 36%
Niacin (B3) 44%

optimal foods for you

The foods listed below will provide Steph with the nutrients that she is currently not getting in large amounts while also aligning with her 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
pork liver 1326.5 1.65 59%
beef liver 1272.7 1.75 60%
lamb kidney 1002.0 1.12 52%
lamb liver 1132.6 1.68 48%
veal liver 1125.1 1.92 55%
beef kidney 1003.6 1.57 52%
turkey 1069.2 1.89 50%
pork chops 889.4 1.74 54%
chicken liver 874.2 1.72 50%
turkey liver 878.4 1.89 47%
egg white 124.8 0.52 74%
kefir (low fat) 1.6 0.41 64%
pork loin 482.3 1.93 41%
lamb heart 362.1 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1804.3 1.43 47%
mussel 802.8 0.86 63%
salmon 987.8 1.56 52%
halibut 639.8 1.11 66%
octopus 691.9 1.64 71%
clam 522.2 1.42 73%
rockfish 362.4 1.09 66%
crab 250.9 0.83 71%
mollusks conch 364.0 1.30 54%
flounder 162.9 0.86 57%
oysters 215.9 1.02 59%
crayfish 141.7 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1050.6 2.16 38%
spinach 380.4 0.23 49%
portabella mushrooms 279.7 0.29 55%
amaranth leaves 217.9 0.21 86%
snap beans 194.6 0.15 58%
chinese cabbage 151.6 0.12 54%
asparagus 174.2 0.22 50%
turnip greens 165.4 0.29 44%
shiitake mushroom 176.9 0.39 58%
mung beans 97.3 0.19 74%
zucchini 80.1 0.17 40%
brussel sprouts 162.8 0.42 50%
banana pepper 102.0 0.27 36%
okra 88.9 0.22 50%
celery 67.9 0.18 50%
escarole 66.5 0.19 24%
sauerkraut 65.5 0.19 39%
white mushroom 76.8 0.22 65%
watercress 29.2 0.11 65%
cauliflower 76.6 0.25 50%
jalapeno peppers 78.7 0.27 37%
onions 93.5 0.32 65%
pickles 27.5 0.12 40%
cucumber 27.5 0.12 40%
lettuce 35.8 0.15 50%
red peppers 89.5 0.31 40%
summer squash 45.7 0.19 45%
parsley 98.1 0.36 48%
radishes 22.1 0.16 43%
turnips 36.8 0.21 51%
mustard greens 54.5 0.27 36%
pumpkin 30.3 0.20 76%
beet greens 42.2 0.22 35%
chard 28.4 0.19 51%
seaweed (laver) 81.9 0.35 80%
endive 17.9 0.17 7%
peas 101.1 0.42 65%
kale 53.1 0.28 60%
broccoli 76.3 0.35 50%
alfalfa 31.4 0.23 19%
collards 64.4 0.33 37%
chicory greens 24.3 0.23 23%
red cabbage 44.8 0.29 55%
cabbage 20.2 0.23 55%
radicchio 14.2 0.23 68%
artichokes 92.3 0.47 49%
coriander 6.1 0.23 30%
arugula 10.5 0.25 45%
pinto beans 3.6 0.22 83%
eggplant 4.8 0.25 35%
spirulina 6.6 0.26 70%
coconut water -18.2 0.19 66%
chayote -2.6 0.24 41%
rhubarb -21.4 0.21 55%
chives 4.4 0.30 48%
turnips -24.8 0.22 61%
beets 28.2 0.43 70%
seaweed (kelp) 14.8 0.43 77%
seaweed (wakame) 21.8 0.45 79%
limes -36.4 0.30 70%
butternut squash 11.9 0.45 75%
strawberries -37.1 0.32 49%
mulberries -7.1 0.43 74%
winter squash -21.6 0.40 69%
cantaloupe -48.0 0.34 70%
boysenberries 4.0 0.50 54%
carrots -26.7 0.41 64%
lemongrass 167.6 0.99 93%
oat bran 657.4 2.46 65%
leeks 36.6 0.61 83%
jerusalem-artichokes 68.1 0.73 87%
celeriac -40.4 0.42 72%
carambola -78.8 0.31 56%
apricots -34.4 0.48 71%

macronutrients

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

protein

Steph’s protein intake is 0.5g/kg LBM or 25g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Steph’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 20
RDI/sedentary ~11% 0.8 40
typical ~16% 1.2 60
minimum nutrient optimiser ~24% 1.8 70
Steph 3% 0.50 25

macro targets

While Steph’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) 70 200
fat (g) 20 90
carbs (g) 0 105
energy (calories) 1500

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 Steph’s food log based on the harder to find 50% of the essential nutrients. Steph’s most nutrient dense day is May 27 2018 while her least nutrient-dense day is May 27 2018.

best and worst days

Steph’s food diary for the best and worst days are shown below for comparison. Steph 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)
Butter, Salted 1793
Avocado Oil 482
Coconut Oil 608
Avocado, Green Skin, Florida Type 365
Chicken Thigh, Skin Eaten 136

Worst Day

food name energy (kcal)
Butter, Salted 1793
Avocado Oil 482
Coconut Oil 608
Avocado, Green Skin, Florida Type 365
Chicken Thigh, Skin Eaten 136

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