Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Thomas 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 Thomas’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
4.5
Zinc : Copper
6.6
Potassium : Sodium
1.6
Calcium : Magnesium
3.2
Iron : Copper
6.0
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Thomas’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue.

nutrient % DRI prioritize
Vitamin D 15%
Sodium 45%
Omega-3 54%
Vitamin E 58%
Manganese 71%
Thiamin (B1) 72%
Zinc 73%
Potassium 75%
Magnesium 79%
Panto Acid (B5) 92%
Iron 100%
Folate 124%
Calcium 128%
Cystine 384%
Vitamin B-12 289%
Vitamin B-6 128%
Niacin (B3) 215%
Riboflavin (B2) 199%
Vitamin C 349%
Vitamin A 324%
Selenium 312%

optimal foods for you

The foods listed below will provide Thomas 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 2167.1 1.68 48%
pork liver 2112.0 1.65 59%
beef liver 2074.2 1.75 60%
veal liver 2118.6 1.92 55%
lamb kidney 1511.1 1.12 52%
beef kidney 1201.3 1.57 52%
chicken liver 1243.7 1.72 50%
pork chops 1166.1 1.74 54%
turkey liver 1239.1 1.89 47%
egg white 221.1 0.52 74%
lamb (lean) 661.6 1.44 43%
kefir (low fat) 2.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3667.6 1.43 47%
mussel 1309.3 0.86 63%
salmon 1717.3 1.56 52%
halibut 1173.2 1.11 66%
crab 874.7 0.83 71%
lobster 819.4 0.89 71%
rockfish 884.4 1.09 66%
octopus 1200.8 1.64 71%
mollusks conch 953.2 1.30 54%
clam 956.2 1.42 73%
flounder 486.8 0.86 57%
crayfish 436.4 0.82 67%
oysters 397.8 1.02 59%
pollock 438.3 1.11 69%
tuna 875.4 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 804.7 0.23 49%
wheat bran 1764.8 2.16 38%
amaranth leaves 515.6 0.21 86%
turnip greens 556.4 0.29 44%
chinese cabbage 326.2 0.12 54%
portabella mushrooms 420.1 0.29 55%
oat bran 1775.8 2.46 65%
snap beans 319.5 0.15 58%
asparagus 334.5 0.22 50%
pumpkin 303.9 0.20 76%
red peppers 362.5 0.31 40%
banana pepper 292.4 0.27 36%
zucchini 236.6 0.17 40%
kale 297.8 0.28 60%
winter squash 371.8 0.40 69%
collards 312.9 0.33 37%
escarole 216.1 0.19 24%
parsley 297.3 0.36 48%
jalapeno peppers 232.9 0.27 37%
cauliflower 220.7 0.25 50%
butternut squash 354.0 0.45 75%
summer squash 184.3 0.19 45%
celery 168.1 0.18 50%
shiitake mushroom 301.2 0.39 58%
broccoli 268.4 0.35 50%
brussel sprouts 309.3 0.42 50%
mung beans 162.6 0.19 74%
mustard greens 205.3 0.27 36%
artichokes 324.1 0.47 49%
onions 217.2 0.32 65%
okra 160.6 0.22 50%
watercress 81.0 0.11 65%
sauerkraut 117.7 0.19 39%
pickles 70.2 0.12 40%
cucumber 70.2 0.12 40%
carrots 235.6 0.41 64%
seaweed (laver) 199.8 0.35 80%
chard 99.1 0.19 51%
lettuce 73.3 0.15 50%
radishes 69.8 0.16 43%
beet greens 112.5 0.22 35%
white mushroom 109.2 0.22 65%
peas 216.4 0.42 65%
coconut water 69.9 0.19 66%
turnips 79.5 0.21 51%
chicory greens 87.5 0.23 23%
endive 51.0 0.17 7%
chayote 84.5 0.24 41%
cabbage 72.3 0.23 55%
radicchio 68.7 0.23 68%
alfalfa 68.1 0.23 19%
rhubarb 46.9 0.21 55%
red cabbage 79.2 0.29 55%
eggplant 37.3 0.25 35%
edamame 646.5 1.21 41%
arugula 31.0 0.25 45%
coriander 15.2 0.23 30%
pinto beans 7.5 0.22 83%
cantaloupe 59.9 0.34 70%
spirulina 12.5 0.26 70%
mulberries 96.0 0.43 74%
turnips -29.6 0.22 61%
chives 11.9 0.30 48%
celeriac 74.8 0.42 72%
strawberries -1.0 0.32 49%
blackberries 65.3 0.43 27%
limes -25.7 0.30 70%
beets 45.5 0.43 70%
seaweed (kelp) 40.3 0.43 77%
carambola -31.5 0.31 56%
seaweed (wakame) 45.7 0.45 79%
boysenberries 19.3 0.50 54%
grapefruit -105.8 0.30 83%

macronutrients

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

macro targets

While Thomas’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) 130 240
fat (g) 30 80
carbs (g) 0 135
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 Thomas’s food log based on the harder to find 50% of the essential nutrients. Thomas’s most nutrient dense day is June 22 2019 while his least nutrient-dense day is June 19 2019.

best and worst days

Thomas’s food diary for the best and worst days are shown below for comparison. Thomas 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)

Worst Day

food name energy (kcal)

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