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
5.4
Zinc : Copper
13.4
Potassium : Sodium
1.6
Calcium : Magnesium
0.8
Iron : Copper
8.6
Calcium : Phosphorus
0.5

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
Sodium 46%
Calcium 47%
Manganese 47%
Folate 64%
Panto Acid (B5) 67%
Omega-3 77%
Potassium 77%
Phosphorus 82%
Vitamin E 102%
Magnesium 113%
Vitamin K1 117%
Vitamin A 121%
Iron 159%

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
lamb liver 881.9 1.68 48%
pork liver 785.3 1.65 59%
beef liver 760.0 1.75 60%
veal liver 782.5 1.92 55%
lamb kidney 507.9 1.12 52%
chicken liver 497.2 1.72 50%
beef kidney 336.4 1.57 52%
turkey liver 404.8 1.89 47%
kefir (low fat) 0.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1189.0 1.43 47%
salmon 284.0 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 561.4 0.23 49%
turnip greens 525.9 0.29 44%
edamame 708.8 1.21 41%
collards 401.7 0.33 37%
winter squash 395.7 0.40 69%
pumpkin 335.8 0.20 76%
snap beans 319.8 0.15 58%
brussel sprouts 374.1 0.42 50%
garbanzo beans 1116.4 3.78 69%
amaranth leaves 299.9 0.21 86%
butternut squash 345.0 0.45 75%
kale 294.9 0.28 60%
sweet potato 400.1 0.90 81%
escarole 225.6 0.19 24%
red peppers 251.8 0.31 40%
onions 251.3 0.32 65%
chinese cabbage 201.8 0.12 54%
parsley 248.3 0.36 48%
broccoli 238.7 0.35 50%
jalapeno peppers 215.6 0.27 37%
asparagus 192.0 0.22 50%
celery 173.5 0.18 50%
artichokes 218.3 0.47 49%
lemongrass 328.8 0.99 93%
zucchini 136.3 0.17 40%
carrots 187.0 0.41 64%
mustard greens 154.3 0.27 36%
cauliflower 150.3 0.25 50%
summer squash 114.0 0.19 45%
banana pepper 128.2 0.27 36%
sauerkraut 110.1 0.19 39%
portabella mushrooms 130.3 0.29 55%
peas 152.5 0.42 65%
seaweed (laver) 129.7 0.35 80%
cantaloupe 123.7 0.34 70%
mung beans 92.0 0.19 74%
wheat bran 521.0 2.16 38%
cucumber 67.7 0.12 40%
pickles 67.7 0.12 40%
lentils 298.0 1.16 64%
chard 81.6 0.19 51%
beet greens 82.8 0.22 35%
radicchio 82.0 0.23 68%
cabbage 78.9 0.23 55%
watercress 50.5 0.11 65%
chicory greens 77.4 0.23 23%
okra 77.3 0.22 50%
turnips 71.3 0.21 51%
lettuce 59.5 0.15 50%
mulberries 115.3 0.43 74%
shiitake mushroom 103.2 0.39 58%
radishes 51.8 0.16 43%
rhubarb 59.8 0.21 55%
blackberries 105.7 0.43 27%
chayote 66.3 0.24 41%
endive 44.6 0.17 7%
leeks 140.9 0.61 83%
celeriac 95.7 0.42 72%
red cabbage 64.6 0.29 55%
beets 91.7 0.43 70%
eggplant 49.6 0.25 35%
coconut water 31.3 0.19 66%
jerusalem-artichokes 147.8 0.73 87%
boysenberries 96.5 0.50 54%
white mushroom 36.3 0.22 65%
alfalfa 35.5 0.23 19%
kiwifruit 115.6 0.61 55%
arugula 29.4 0.25 45%
strawberries 42.1 0.32 49%
coriander 11.9 0.23 30%
turnips 6.8 0.22 61%
cowpeas 211.4 1.16 69%
pinto beans 3.1 0.22 83%
soybeans (sprouted) 131.2 0.81 49%
sunflower seeds 1156.8 5.46 15%
spirulina 4.7 0.26 70%
chives 9.6 0.30 48%
grapefruit 3.6 0.30 83%
seaweed (wakame) 38.0 0.45 79%
limes 1.9 0.30 70%
peaches 20.1 0.39 70%
seaweed (kelp) 26.4 0.43 77%
carambola -2.0 0.31 56%
honeydew melon 0.9 0.36 66%
apricots 22.8 0.48 71%
raspberries 34.1 0.52 30%
nectarines 11.0 0.44 72%
watermelon -23.7 0.30 60%

macronutrients

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

protein

Magnus’s protein intake is 1.2g/kg LBM or 81g/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 90
Magnus 23% 1.25 81

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) 90 220
fat (g) 25 110
carbs (g) 0 70
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

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