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).

supplements

The supplements listed below will provide Mike 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
10.0
Zinc : Copper
12.5
Potassium : Sodium
0.9
Calcium : Magnesium
2.4
Iron : Copper
8.9
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
Potassium 24%
Sodium 24%
Folate 28%
Magnesium 31%
Vitamin D 33%
Calcium 37%
Manganese 42%
Vitamin C 44%
Zinc 46%
Vitamin E 47%
Iron 49%
Copper 55%
Vitamin K1 55%

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
chicken liver 3.4 1.72 50%
beef liver 3.3 1.75 60%
lamb lungs 2.3 0.95 58%
beef tripe 2.3 1.03 55%
veal liver 2.8 1.92 55%
pork liver 2.4 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.5 1.30 54%
oysters 4.3 1.02 59%
mussel 4.0 0.86 63%
crab 3.0 0.83 71%
crayfish 2.8 0.82 67%
fish roe 3.1 1.43 47%
octopus 2.5 1.64 71%
lobster 2.0 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
coriander 16.2 0.23 30%
spinach 15.8 0.23 49%
chicory greens 15.7 0.23 23%
chard 14.6 0.19 51%
beet greens 14.3 0.22 35%
endive 13.3 0.17 7%
turnip greens 13.4 0.29 44%
parsley 13.4 0.36 48%
amaranth leaves 13.0 0.21 86%
mustard greens 12.8 0.27 36%
watercress 12.6 0.11 65%
chives 12.7 0.30 48%
lettuce 12.2 0.15 50%
radicchio 12.1 0.23 68%
arugula 11.9 0.25 45%
chinese cabbage 11.2 0.12 54%
escarole 10.9 0.19 24%
asparagus 10.8 0.22 50%
seaweed (laver) 10.9 0.35 80%
kale 10.7 0.28 60%
broccoli 10.2 0.35 50%
onions 10.1 0.32 65%
sauerkraut 8.8 0.19 39%
okra 8.2 0.22 50%
seaweed (wakame) 8.3 0.45 79%
zucchini 8.0 0.17 40%
snap beans 7.8 0.15 58%
summer squash 7.8 0.19 45%
collards 7.8 0.33 37%
banana pepper 7.6 0.27 36%
celery 7.4 0.18 50%
brussel sprouts 7.4 0.42 50%
seaweed (kelp) 7.4 0.43 77%
jalapeno peppers 7.2 0.27 37%
cabbage 7.1 0.23 55%
cauliflower 7.0 0.25 50%
mung beans 6.8 0.19 74%
spirulina 6.8 0.26 70%
alfalfa 6.4 0.23 19%
radishes 6.4 0.16 43%
red peppers 6.5 0.31 40%
lemongrass 6.8 0.99 93%
pumpkin 6.1 0.20 76%
peas 6.2 0.42 65%
butternut squash 6.0 0.45 75%
artichokes 6.0 0.47 49%
winter squash 5.4 0.40 69%
white mushroom 5.1 0.22 65%
pinto beans 5.1 0.22 83%
wheat bran 6.5 2.16 38%
mulberries 5.0 0.43 74%
red cabbage 4.9 0.29 55%
blackberries 4.9 0.43 27%
portabella mushrooms 4.8 0.29 55%
rhubarb 4.5 0.21 55%
turnips 4.3 0.21 51%
cucumber 4.1 0.12 40%
pickles 4.1 0.12 40%
beets 4.2 0.43 70%
strawberries 4.1 0.32 49%
eggplant 4.0 0.25 35%
yeast extract spread 5.2 1.85 59%
kiwifruit 4.0 0.61 55%
coconut water 3.6 0.19 66%
chayote 3.6 0.24 41%
leeks 3.7 0.61 83%
cantaloupe 3.1 0.34 70%
shiitake mushroom 3.1 0.39 58%
soybeans (sprouted) 3.4 0.81 49%
edamame 3.6 1.21 41%
raspberries 3.0 0.52 30%
carambola 2.6 0.31 56%
celeriac 2.6 0.42 72%
turnips 2.3 0.22 61%
limes 2.3 0.30 70%
boysenberries 2.4 0.50 54%
carrots 2.2 0.41 64%
grapefruit 2.0 0.30 83%
pineapple 2.1 0.50 76%
gooseberries 1.9 0.44 52%
lima beans 2.4 1.13 70%
grapefruit 1.7 0.33 85%
mango 1.7 0.60 63%
cowpeas 1.9 1.16 69%
honeydew melon 1.3 0.36 66%
1.4 0.53 74%

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 44g/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% 1.8 110
Mike 11% 0.70 44

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) 110 235
fat (g) 25 130
carbs (g) 0 120
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 07 2018 while his least nutrient-dense day is July 08 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
Chicken, broilers or fryers, wing, meat and skin, raw 433
Hot Chili Sauce, Sriracha 12
Cream, Fluid, Heavy Whipping 405
Macadamia Nuts, Raw 718

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 5
Cream, Fluid, Heavy Whipping 507
Bacon, Pork 337
Cheese, Cream 695

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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