Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Magnus 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
5.2
Zinc : Copper
15.1
Potassium : Sodium
1.6
Calcium : Magnesium
0.7
Iron : Copper
9.0
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 40%
Manganese 42%
Sodium 42%
Folate 60%
Panto Acid (B5) 69%
Potassium 70%
Omega-3 71%
Phosphorus 84%
Vitamin E 91%
Vitamin A 107%
Vitamin K1 108%
Magnesium 109%
Iron 145%

optimal foods for you

The foods listed below will provide Magnus 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
chicken liver 6.9 1.72 50%
lamb liver 6.7 1.68 48%
pork liver 6.3 1.65 59%
lamb kidney 5.4 1.12 52%
beef liver 5.4 1.75 60%
veal liver 5.3 1.92 55%
turkey liver 5.1 1.89 47%
beef kidney 3.8 1.57 52%
beef tripe 2.3 1.03 55%
lamb brains 2.6 1.54 27%
beef brains 2.2 1.51 22%
lamb heart 2.0 1.61 48%
beef heart 2.0 1.79 52%
lamb lungs 1.3 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3.8 1.43 47%
caviar 3.9 2.64 33%
trout 3.0 1.68 45%
anchovy 2.6 2.10 44%
salmon 1.8 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
coriander 14.5 0.23 30%
spinach 14.2 0.23 49%
endive 13.8 0.17 7%
chicory greens 13.6 0.23 23%
seaweed (laver) 13.3 0.35 80%
escarole 12.5 0.19 24%
beet greens 12.1 0.22 35%
parsley 12.0 0.36 48%
arugula 11.9 0.25 45%
chard 11.8 0.19 51%
lettuce 11.7 0.15 50%
watercress 11.5 0.11 65%
chives 11.1 0.30 48%
turnip greens 10.8 0.29 44%
mustard greens 10.5 0.27 36%
amaranth leaves 9.7 0.21 86%
chinese cabbage 9.6 0.12 54%
broccoli 9.7 0.35 50%
asparagus 9.5 0.22 50%
radicchio 9.5 0.23 68%
seaweed (wakame) 9.5 0.45 79%
kale 8.4 0.28 60%
celery 7.7 0.18 50%
collards 7.8 0.33 37%
jalapeno peppers 7.6 0.27 37%
onions 7.6 0.32 65%
pumpkin 7.4 0.20 76%
zucchini 7.1 0.17 40%
red peppers 7.0 0.31 40%
seaweed (kelp) 6.8 0.43 77%
butternut squash 6.3 0.45 75%
cauliflower 6.0 0.25 50%
winter squash 5.9 0.40 69%
brussel sprouts 5.9 0.42 50%
snap beans 5.4 0.15 58%
summer squash 5.2 0.19 45%
peas 5.3 0.42 65%
okra 5.0 0.22 50%
banana pepper 5.0 0.27 36%
sauerkraut 4.9 0.19 39%
pickles 4.6 0.12 40%
cucumber 4.6 0.12 40%
spirulina 4.7 0.26 70%
alfalfa 4.6 0.23 19%
cabbage 4.5 0.23 55%
lemongrass 4.9 0.99 93%
carrots 4.4 0.41 64%
mung beans 4.2 0.19 74%
yeast extract spread 5.2 1.85 59%
white mushroom 3.8 0.22 65%
radishes 3.7 0.16 43%
eggplant 3.7 0.25 35%
wheat bran 4.9 2.16 38%
edamame 4.2 1.21 41%
chayote 3.3 0.24 41%
portabella mushrooms 3.3 0.29 55%
artichokes 3.3 0.47 49%
pinto beans 3.1 0.22 83%
red cabbage 3.1 0.29 55%
blackberries 3.0 0.43 27%
beets 3.0 0.43 70%
rhubarb 2.8 0.21 55%
turnips 2.8 0.21 51%
sweet potato 3.2 0.90 81%
shiitake mushroom 2.8 0.39 58%
leeks 2.7 0.61 83%
cantaloupe 2.5 0.34 70%
mulberries 2.2 0.43 74%
boysenberries 2.2 0.50 54%
celeriac 2.1 0.42 72%
apricots 1.8 0.48 71%
soybeans (sprouted) 2.0 0.81 49%
raspberries 1.5 0.52 30%
strawberries 1.3 0.32 49%
jerusalem-artichokes 1.5 0.73 87%
kiwifruit 1.3 0.61 55%
coconut water 0.9 0.19 66%
lentils 1.6 1.16 64%
carambola 0.9 0.31 56%
cranberries 1.0 0.46 65%

macronutrients

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

protein

Magnus’s protein intake is 1.3g/kg LBM or 86g/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 Magnus’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 115
Magnus 24% 1.32 86

macro targets

While Magnus’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) 115 220
fat (g) 25 120
carbs (g) 0 125
energy (calories) 1650

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 Magnus’s food log based on the harder to find 50% of the essential nutrients. Magnus’s most nutrient dense day is February 11 2019 while his least nutrient-dense day is February 08 2019.

best and worst days

Magnus’s food diary for the best and worst days are shown below for comparison. Magnus 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)
Nespresso Pod 2
Kerrygold, Salted Butter 100
Chicken with Cashew Nuts 587
Shirataki Noodles 58
Fried Eggs, Whole Egg 101
Green & Black's, Chocolate, 85% Dark 63
Almondy, Swedish Almond Cake 210

Worst Day

food name energy (kcal)
Nespresso Pod 2
Bullet Proof Coffee 130
Bordeaux Wine, Red 595
Steak & Avocado Dinner 1324

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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