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
4.3
Zinc : Copper
6.7
Potassium : Sodium
1.9
Calcium : Magnesium
2.1
Iron : Copper
10.7
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 41%
Sodium 71%
Zinc 133%
Magnesium 138%
Calcium 141%
Potassium 145%
Vitamin E 163%
Manganese 166%
Omega-3 179%
Thiamin (B1) 184%
Panto Acid (B5) 186%
Phosphorus 215%
Niacin (B3) 231%
Cystine 353%
Folate 371%
Vitamin B-6 255%
Riboflavin (B2) 258%
Selenium 358%

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
turkey 4380.1 1.89 50%
lamb liver 1509.0 1.68 48%
lamb kidney 1157.7 1.12 52%
beef liver 1426.8 1.75 60%
pork chops 1412.8 1.74 54%
veal liver 1469.4 1.92 55%
pork liver 1312.7 1.65 59%
egg white 339.0 0.52 74%
lamb (lean) 795.3 1.44 43%
beef kidney 854.7 1.57 52%
chicken liver 856.1 1.72 50%
turkey liver 875.8 1.89 47%
whole egg 555.1 1.43 30%
kefir (low fat) 3.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3408.1 1.43 47%
salmon 1792.8 1.56 52%
halibut 1301.2 1.11 66%
mussel 930.2 0.86 63%
crab 868.5 0.83 71%
lobster 894.5 0.89 71%
rockfish 984.4 1.09 66%
mollusks conch 916.7 1.30 54%
flounder 555.1 0.86 57%
crayfish 442.6 0.82 67%
octopus 734.4 1.64 71%
pollock 448.4 1.11 69%
trout 681.0 1.68 45%
clam 541.6 1.42 73%
tuna 760.7 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1850.3 2.46 65%
spinach 628.4 0.23 49%
wheat bran 1625.3 2.16 38%
portabella mushrooms 441.2 0.29 55%
amaranth leaves 333.6 0.21 86%
turnip greens 344.3 0.29 44%
asparagus 296.7 0.22 50%
chinese cabbage 209.4 0.12 54%
snap beans 212.4 0.15 58%
zucchini 218.0 0.17 40%
shiitake mushroom 323.1 0.39 58%
banana pepper 231.2 0.27 36%
pumpkin 178.8 0.20 76%
escarole 167.2 0.19 24%
summer squash 164.6 0.19 45%
cauliflower 190.8 0.25 50%
artichokes 309.6 0.47 49%
celery 150.3 0.18 50%
edamame 694.7 1.21 41%
red peppers 221.3 0.31 40%
brussel sprouts 266.8 0.42 50%
mung beans 142.1 0.19 74%
okra 156.3 0.22 50%
broccoli 213.7 0.35 50%
kale 160.7 0.28 60%
watercress 61.8 0.11 65%
pickles 67.8 0.12 40%
cucumber 67.8 0.12 40%
winter squash 207.5 0.40 69%
white mushroom 109.9 0.22 65%
onions 156.1 0.32 65%
jalapeno peppers 127.3 0.27 37%
coconut water 83.8 0.19 66%
parsley 166.0 0.36 48%
mustard greens 119.3 0.27 36%
radishes 61.9 0.16 43%
butternut squash 214.1 0.45 75%
chayote 101.0 0.24 41%
lettuce 51.3 0.15 50%
sauerkraut 69.5 0.19 39%
seaweed (laver) 151.7 0.35 80%
chard 62.4 0.19 51%
collards 135.7 0.33 37%
beet greens 76.7 0.22 35%
carrots 161.0 0.41 64%
endive 39.1 0.17 7%
radicchio 66.8 0.23 68%
chicory greens 66.8 0.23 23%
rhubarb 54.0 0.21 55%
cabbage 62.8 0.23 55%
turnips 51.5 0.21 51%
alfalfa 59.3 0.23 19%
eggplant 49.6 0.25 35%
red cabbage 76.4 0.29 55%
peas 122.3 0.42 65%
arugula 21.1 0.25 45%
coriander 11.1 0.23 30%
pinto beans 6.7 0.22 83%
spirulina 11.1 0.26 70%
celeriac 93.4 0.42 72%
turnips -20.5 0.22 61%
chives 7.4 0.30 48%
blackberries 67.8 0.43 27%
beets 53.8 0.43 70%
soybeans (sprouted) 239.2 0.81 49%
seaweed (kelp) 32.9 0.43 77%
carambola -27.6 0.31 56%
limes -39.3 0.30 70%
seaweed (wakame) 40.0 0.45 79%
mulberries 13.3 0.43 74%
strawberries -42.5 0.32 49%

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 May 23 2019 while his least nutrient-dense day is May 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)
Herbal Tea 2
Spinach, Raw 29
Arugula, Raw 15
Celery, Raw 6
Green Olives 20
Blackberries, Fresh 22
Blueberries, Fresh 29
Banana, Fresh 45
Quark 148
Cod, Atlantic, Cooked 71
Mushrooms, Cooked from Fresh 29
Onion, White, Yellow or Red, Cooked 26
Garlic, Cooked 9
Bread, Wheat, Sprouted 126
Priya, Amla Pickle 43
Tahini 18
Peanut Butter, Unsalted 42
Peanut Butter, Unsalted 30
Strawberries, Fresh 42
Golden Decaf Coffee with Ginger Juice 22
Celery, Raw 6
Cornsalad, Raw 8
Spinach, Raw 18
Green Olives 22

Worst Day

food name energy (kcal)
Haribo, Lakritz Schnecken 626
Lettuce, Mixed Greens 9
Beet Greens, Raw 4
Spinach, Raw 29
Eden, Black Eyed Peas, Canned, Unsalted, Organic 159
Beef Steak, Sirloin, No Visible Fat Eaten 368
Potato, Boiled without Skin 17
Cake mix, other flavors 202
Vodka 193
Cake with Fruit 1876

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