Nutrition Fingerprint

recommended approach

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

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
9.0
Zinc : Copper
13.4
Potassium : Sodium
0.9
Calcium : Magnesium
2.4
Iron : Copper
10.0
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin C 12%
Potassium 22%
Calcium 23%
Folate 28%
Magnesium 29%
Zinc 38%
Vitamin K1 41%
Copper 44%
Vitamin D 46%
Manganese 48%
Iron 50%
Vitamin B6 58%
Thiamin (B1) 59%

optimal foods for you

The foods listed below will provide Mike 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 457.4 1.68 48%
beef liver 456.0 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 546.5 1.43 47%
mollusks conch 397.7 1.30 54%
crab 243.4 0.83 71%
salmon 422.8 1.56 52%
mussel 204.2 0.86 63%
lobster 200.8 0.89 71%
halibut 265.6 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
black beans 1705.0 3.41 73%
spinach 569.5 0.23 49%
garbanzo beans 1575.3 3.78 69%
oat bran 1139.1 2.46 65%
brussel sprouts 501.8 0.42 50%
snap beans 398.9 0.15 58%
turnip greens 412.6 0.29 44%
amaranth leaves 367.3 0.21 86%
artichokes 435.0 0.47 49%
edamame 638.7 1.21 41%
wheat bran 892.8 2.16 38%
kale 299.7 0.28 60%
chinese cabbage 240.0 0.12 54%
banana pepper 272.7 0.27 36%
collards 270.9 0.33 37%
onions 247.9 0.32 65%
parsley 253.1 0.36 48%
winter squash 266.5 0.40 69%
asparagus 210.7 0.22 50%
red peppers 236.0 0.31 40%
cauliflower 213.8 0.25 50%
lupin seeds 1251.6 3.71 51%
portabella mushrooms 223.1 0.29 55%
zucchini 183.6 0.17 40%
summer squash 187.8 0.19 45%
soybeans (sprouted) 373.2 0.81 49%
broccoli 233.3 0.35 50%
butternut squash 264.3 0.45 75%
pumpkin 182.2 0.20 76%
celery 168.7 0.18 50%
escarole 172.9 0.19 24%
mung beans 166.9 0.19 74%
okra 176.1 0.22 50%
kidney beans 1107.3 3.37 74%
sauerkraut 144.6 0.19 39%
coconut water 142.1 0.19 66%
mustard greens 162.1 0.27 36%
jalapeno peppers 156.0 0.27 37%
cabbage 143.1 0.23 55%
cowpeas 416.6 1.16 69%
pickles 101.0 0.12 40%
cucumber 101.0 0.12 40%
chayote 129.8 0.24 41%
peas 180.4 0.42 65%
turnips 106.0 0.21 51%
shiitake mushroom 159.0 0.39 58%
radishes 89.3 0.16 43%
strawberries 134.1 0.32 49%
watercress 66.2 0.11 65%
red cabbage 123.9 0.29 55%
celeriac 159.2 0.42 72%
cantaloupe 131.4 0.34 70%
lentils 376.2 1.16 64%
chard 79.4 0.19 51%
kiwifruit 204.7 0.61 55%
rhubarb 81.6 0.21 55%
radicchio 85.6 0.23 68%
beet greens 84.4 0.22 35%
lettuce 59.0 0.15 50%
grapefruit 93.7 0.30 83%
eggplant 77.3 0.25 35%
beets 130.1 0.43 70%
chicory greens 70.4 0.23 23%
turnips 66.1 0.22 61%
white mushroom 59.1 0.22 65%
alfalfa 57.2 0.23 19%
lemongrass 285.2 0.99 93%
honeydew melon 91.2 0.36 66%
endive 37.5 0.17 7%
carrots 102.3 0.41 64%
seaweed (laver) 85.6 0.35 80%
grapefruit 80.2 0.33 85%
blackberries 105.7 0.43 27%
lima beans 310.7 1.13 70%
carambola 57.9 0.31 56%
pineapple 108.7 0.50 76%
arugula 25.1 0.25 45%
oranges 80.8 0.46 77%
coriander 11.1 0.23 30%
pinto beans 5.7 0.22 83%
leeks 122.0 0.61 83%
mulberries 62.8 0.43 74%
boysenberries 77.2 0.50 54%
spirulina 5.8 0.26 70%
limes 15.6 0.30 70%
chives 11.0 0.30 48%
watermelon 8.1 0.30 60%
gooseberries 44.0 0.44 52%
jerusalem-artichokes 126.2 0.73 87%
63.4 0.53 74%
canned pineapple 55.8 0.52 92%

macronutrients

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

protein

Mike’s protein intake is 0.7g/kg LBM or 43g/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 Mike’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 25
RDI/sedentary ~11% 0.8 50
typical ~16% 1.2 75
minimum nutrient optimiser ~24% 1.8 85
Mike 11% 0.69 43

macro targets

While Mike’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) 85 235
fat (g) 25 105
carbs (g) 0 130
energy (calories) 1800

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 Mike’s food log based on the harder to find 50% of the essential nutrients. Mike’s most nutrient dense day is July 05 2018 while his least nutrient-dense day is July 11 2018.

best and worst days

Mike’s food diary for the best and worst days are shown below for comparison. Mike 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)
Espresso, without Flavored Syrup 5
Oil, Cocoa Butter 120
Coconut Oil 122
MCT Oil 116
Fried Eggs, Egg Enhanced with Omega 3 or Vitamins 532
Clarified butter, Butter Oil 112
Cheese, cheddar 57
Mayonnaise, Homemade 504

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 5
Pork, Fresh, Belly, Raw 1175
Cream, Fluid, Heavy Whipping 507
Onion, White, Yellow or Red, Raw 32
Mushrooms, Raw 20
Broccoli, Cooked From Fresh 32

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