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
2.2
Zinc : Copper
3.9
Potassium : Sodium
1.3
Calcium : Magnesium
1.9
Iron : Copper
6.1
Calcium : Phosphorus
0.7

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
Sodium 61%
Zinc 81%
Potassium 86%
Vitamin E 91%
Vitamin D 94%
Calcium 101%
Magnesium 106%
Panto Acid (B5) 106%
Niacin (B3) 113%
Manganese 116%
Vitamin B6 118%
Thiamin (B1) 119%
Phosphorus 130%
Cystine 236%
Vitamin B-12 249%
Folate 154%
Riboflavin (B2) 156%
Vitamin A 422%
Selenium 249%

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
beef liver 1995.9 1.75 60%
veal liver 2080.5 1.92 55%
pork liver 1839.8 1.65 59%
lamb liver 1794.8 1.68 48%
lamb kidney 1178.6 1.12 52%
pork chops 1378.4 1.74 54%
turkey 1255.4 1.89 50%
turkey liver 1244.4 1.89 47%
chicken liver 1119.0 1.72 50%
lamb (lean) 947.3 1.44 43%
beef kidney 946.1 1.57 52%
egg white 321.4 0.52 74%
kefir (low fat) 3.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3127.7 1.43 47%
salmon 1371.0 1.56 52%
halibut 1092.0 1.11 66%
mussel 908.5 0.86 63%
crab 805.4 0.83 71%
lobster 716.0 0.89 71%
mollusks conch 944.3 1.30 54%
rockfish 699.7 1.09 66%
clam 823.3 1.42 73%
crayfish 391.6 0.82 67%
octopus 851.8 1.64 71%
flounder 340.0 0.86 57%
pollock 344.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 717.2 0.23 49%
oat bran 1785.2 2.46 65%
wheat bran 1595.6 2.16 38%
amaranth leaves 404.3 0.21 86%
turnip greens 444.8 0.29 44%
portabella mushrooms 434.0 0.29 55%
chinese cabbage 253.4 0.12 54%
asparagus 312.1 0.22 50%
pumpkin 282.4 0.20 76%
winter squash 373.1 0.40 69%
snap beans 207.1 0.15 58%
red peppers 292.6 0.31 40%
shiitake mushroom 315.7 0.39 58%
escarole 201.4 0.19 24%
butternut squash 349.0 0.45 75%
banana pepper 233.0 0.27 36%
kale 238.8 0.28 60%
zucchini 172.0 0.17 40%
collards 258.3 0.33 37%
celery 160.4 0.18 50%
brussel sprouts 283.2 0.42 50%
cauliflower 175.8 0.25 50%
broccoli 232.5 0.35 50%
carrots 260.9 0.41 64%
mung beans 137.3 0.19 74%
okra 157.5 0.22 50%
artichokes 295.9 0.47 49%
summer squash 130.3 0.19 45%
jalapeno peppers 164.3 0.27 37%
watercress 71.6 0.11 65%
parsley 211.8 0.36 48%
mustard greens 150.3 0.27 36%
pickles 68.1 0.12 40%
cucumber 68.1 0.12 40%
onions 170.2 0.32 65%
white mushroom 108.5 0.22 65%
lettuce 62.7 0.15 50%
radishes 59.0 0.16 43%
chard 77.5 0.19 51%
coconut water 77.1 0.19 66%
beet greens 92.0 0.22 35%
seaweed (laver) 159.9 0.35 80%
sauerkraut 65.6 0.19 39%
chayote 94.5 0.24 41%
chicory greens 78.7 0.23 23%
endive 46.2 0.17 7%
radicchio 65.2 0.23 68%
rhubarb 51.7 0.21 55%
cabbage 60.6 0.23 55%
alfalfa 58.7 0.23 19%
turnips 45.9 0.21 51%
eggplant 46.3 0.25 35%
red cabbage 72.7 0.29 55%
peas 134.3 0.42 65%
arugula 25.7 0.25 45%
coriander 12.9 0.23 30%
pinto beans 6.5 0.22 83%
spirulina 11.0 0.26 70%
cantaloupe 51.4 0.34 70%
turnips -26.3 0.22 61%
celeriac 81.1 0.42 72%
chives 9.3 0.30 48%
blackberries 62.8 0.43 27%
beets 48.0 0.43 70%
seaweed (kelp) 32.0 0.43 77%
carambola -33.2 0.31 56%
limes -43.6 0.30 70%
strawberries -51.3 0.32 49%
seaweed (wakame) 27.9 0.45 79%
mulberries 2.1 0.43 74%
soybeans (sprouted) 222.6 0.81 49%
boysenberries 30.0 0.50 54%
grapefruit -120.0 0.30 83%
apricots -21.7 0.48 71%

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 August 06 2019 while his least nutrient-dense day is December 12 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