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
Potassium 22%
Sodium 25%
Magnesium 29%
Calcium 35%
Folate 36%
Manganese 37%
Vitamin C 38%
Zinc 45%
Vitamin D 46%
Copper 50%
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 474.7 1.75 60%
veal liver 490.9 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 597.3 1.43 47%
mollusks conch 420.5 1.30 54%
crab 258.7 0.83 71%
salmon 458.4 1.56 52%
mussel 222.4 0.86 63%
halibut 290.0 1.11 66%
lobster 218.7 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
black beans 1791.2 3.41 73%
garbanzo beans 1674.2 3.78 69%
oat bran 1187.7 2.46 65%
spinach 481.5 0.23 49%
amaranth leaves 367.3 0.21 86%
snap beans 346.8 0.15 58%
artichokes 435.4 0.47 49%
edamame 647.6 1.21 41%
wheat bran 915.5 2.16 38%
brussel sprouts 373.5 0.42 50%
turnip greens 313.3 0.29 44%
kidney beans 1188.3 3.37 74%
banana pepper 272.4 0.27 36%
lupin seeds 1251.6 3.71 51%
chinese cabbage 215.6 0.12 54%
winter squash 277.7 0.40 69%
red peppers 239.0 0.31 40%
portabella mushrooms 228.8 0.29 55%
kale 222.5 0.28 60%
butternut squash 273.4 0.45 75%
cauliflower 210.1 0.25 50%
summer squash 189.6 0.19 45%
zucchini 184.3 0.17 40%
pumpkin 188.8 0.20 76%
asparagus 191.6 0.22 50%
soybeans (sprouted) 350.6 0.81 49%
parsley 207.8 0.36 48%
cowpeas 442.1 1.16 69%
mung beans 156.4 0.19 74%
okra 164.2 0.22 50%
celery 147.8 0.18 50%
coconut water 147.3 0.19 66%
onions 181.5 0.32 65%
broccoli 187.5 0.35 50%
sauerkraut 140.9 0.19 39%
escarole 134.2 0.19 24%
jalapeno peppers 153.7 0.27 37%
lentils 405.3 1.16 64%
chayote 131.9 0.24 41%
cucumber 91.5 0.12 40%
pickles 91.5 0.12 40%
mustard greens 131.3 0.27 36%
peas 176.0 0.42 65%
collards 149.6 0.33 37%
shiitake mushroom 164.8 0.39 58%
turnips 110.4 0.21 51%
strawberries 139.7 0.32 49%
radishes 91.1 0.16 43%
cabbage 107.8 0.23 55%
cantaloupe 137.1 0.34 70%
watercress 56.5 0.11 65%
red cabbage 110.9 0.29 55%
celeriac 140.1 0.42 72%
beets 134.9 0.43 70%
kiwifruit 188.1 0.61 55%
rhubarb 70.0 0.21 55%
chard 64.5 0.19 51%
eggplant 78.9 0.25 35%
grapefruit 93.7 0.30 83%
lima beans 331.3 1.13 70%
turnips 70.5 0.22 61%
beet greens 69.2 0.22 35%
lettuce 47.7 0.15 50%
radicchio 66.3 0.23 68%
lemongrass 285.2 0.99 93%
honeydew melon 98.7 0.36 66%
grapefruit 92.0 0.33 85%
white mushroom 60.5 0.22 65%
chicory greens 58.6 0.23 23%
alfalfa 53.2 0.23 19%
carrots 102.5 0.41 64%
seaweed (laver) 86.8 0.35 80%
blackberries 102.5 0.43 27%
endive 30.5 0.17 7%
pineapple 121.0 0.50 76%
carambola 63.5 0.31 56%
oranges 93.4 0.46 77%
arugula 20.1 0.25 45%
mulberries 67.0 0.43 74%
coriander 9.3 0.23 30%
pinto beans 5.7 0.22 83%
boysenberries 81.7 0.50 54%
jerusalem-artichokes 142.5 0.73 87%
limes 19.4 0.30 70%
leeks 111.1 0.61 83%
82.8 0.53 74%
spirulina 5.9 0.26 70%
watermelon 15.6 0.30 60%
canned pineapple 75.7 0.52 92%
chives 9.0 0.30 48%

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 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
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
Cream, Fluid, Heavy Whipping 507
Bacon, Pork 337
Cheese, Cream 695

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