Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Luis 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 Luis’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Luis 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
0.0
Zinc : Copper
18.5
Potassium : Sodium
0.9
Calcium : Magnesium
4.6
Iron : Copper
13.7
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Luis’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 42%
Magnesium 50%
Potassium 59%
Sodium 65%
Copper 88%
Vitamin D 99%
Folate 106%
Zinc 109%
Calcium 114%
Iron 121%
Phosphorus 124%

optimal foods for you

The foods listed below will provide Luis 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
veal liver 456.2 1.92 55%
beef liver 417.5 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 566.0 1.43 47%
mollusks conch 515.0 1.30 54%
crab 305.7 0.83 71%
lobster 287.0 0.89 71%
salmon 378.5 1.56 52%
mussel 213.1 0.86 63%
halibut 259.6 1.11 66%
crayfish 175.6 0.82 67%
rockfish 195.5 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1761.5 3.78 69%
black beans 1565.1 3.41 73%
lupin seeds 1245.1 3.71 51%
kidney beans 1144.3 3.37 74%
edamame 649.3 1.21 41%
wheat bran 751.8 2.16 38%
artichokes 410.8 0.47 49%
spinach 361.1 0.23 49%
snap beans 326.6 0.15 58%
oat bran 761.8 2.46 65%
pumpkin seeds 1366.0 5.59 19%
amaranth leaves 287.3 0.21 86%
turnip greens 271.5 0.29 44%
cowpeas 442.8 1.16 69%
lentils 409.2 1.16 64%
brussel sprouts 238.5 0.42 50%
soybeans (sprouted) 307.2 0.81 49%
winter squash 225.4 0.40 69%
portabella mushrooms 198.3 0.29 55%
pumpkin 174.0 0.20 76%
lemongrass 319.3 0.99 93%
butternut squash 211.1 0.45 75%
chinese cabbage 129.4 0.12 54%
summer squash 142.6 0.19 45%
coconut water 142.2 0.19 66%
onions 161.8 0.32 65%
kale 153.3 0.28 60%
celery 131.1 0.18 50%
asparagus 139.8 0.22 50%
zucchini 128.8 0.17 40%
cauliflower 138.9 0.25 50%
mung beans 126.2 0.19 74%
escarole 120.6 0.19 24%
banana pepper 132.8 0.27 36%
parsley 148.4 0.36 48%
sauerkraut 113.2 0.19 39%
chayote 112.4 0.24 41%
jalapeno peppers 114.3 0.27 37%
beets 143.2 0.43 70%
broccoli 127.7 0.35 50%
okra 102.9 0.22 50%
turnips 97.0 0.21 51%
shiitake mushroom 131.2 0.39 58%
radishes 77.8 0.16 43%
lima beans 270.6 1.13 70%
collards 110.8 0.33 37%
natto 467.6 2.11 39%
red peppers 106.0 0.31 40%
pickles 66.8 0.12 40%
cucumber 66.8 0.12 40%
celeriac 116.8 0.42 72%
cantaloupe 97.9 0.34 70%
blackberries 112.8 0.43 27%
rhubarb 70.0 0.21 55%
mustard greens 79.4 0.27 36%
eggplant 72.3 0.25 35%
strawberries 86.4 0.32 49%
cabbage 67.8 0.23 55%
radicchio 65.8 0.23 68%
red cabbage 75.9 0.29 55%
chard 49.5 0.19 51%
broad beans 229.3 1.10 72%
turnips 54.9 0.22 61%
watercress 30.2 0.11 65%
honeydew melon 76.8 0.36 66%
peas 90.1 0.42 65%
chicory greens 48.5 0.23 23%
lettuce 33.9 0.15 50%
beet greens 48.0 0.22 35%
white mushroom 47.1 0.22 65%
carrots 82.0 0.41 64%
alfalfa 44.2 0.23 19%
navy beans 276.6 1.40 61%
boysenberries 94.1 0.50 54%
seaweed (laver) 64.9 0.35 80%
kiwifruit 115.4 0.61 55%
carambola 53.4 0.31 56%
endive 25.0 0.17 7%
grapefruit 45.1 0.33 85%
leeks 97.0 0.61 83%
grapefruit 32.7 0.30 83%
arugula 18.0 0.25 45%
mulberries 51.5 0.43 74%
coriander 7.3 0.23 30%
pinto beans 3.9 0.22 83%
watermelon 14.3 0.30 60%
spirulina 4.2 0.26 70%
sweet potato 130.0 0.90 81%
raspberries 55.4 0.52 30%

macronutrients

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

protein

Luis’s protein intake is 2.6g/kg LBM or 183g/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 Luis’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 28
RDI/sedentary ~11% 0.8 57
typical ~16% 1.2 85
minimum nutrient optimiser ~24% 1.8 100
Luis 40% 2.58 183

macro targets

While Luis’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) 100 235
fat (g) 30 85
carbs (g) 0 150
energy (calories) 1750

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 Luis’s food log based on the harder to find 50% of the essential nutrients. Luis’s most nutrient dense day is March 21 2017 while his least nutrient-dense day is March 20 2017.

best and worst days

Luis’s food diary for the best and worst days are shown below for comparison. Luis 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)
Santa Clara - Cottage Cheese 483
D'Gari - Milk Flavored Gelatins 32
Quest Nutrition - MCT Oil Powder 30
Silk, cashew milk, refrigerated, unsweetened 13
Only Light - Bisquet 70
Spinach, raw 23
Columbus Craft - Oven Roasted Chicken Breast 294
Los Volcanes - Cottage Cheese 278
D'Gari - Milk Flavored Gelatins 32
Hershey's, cocoa powder, natural, unsweetened 10
Don Luis - Ground Flaxseed 6
Intelligent Labs - Ultra Pure Omega3 30

Worst Day

food name energy (kcal)
Evolution - ProNight 65
Los Volcanes - Cottage Cheese 278
P.F. Chang, lettuce wrap, chicken, Chang's 133
Salmon, red (sockeye), raw 153
Broccoli, cooked from fresh 18
Olive oil 119
Beef steak, sirloin, no visible fat eaten 40
San Lorenzo - Cheese Curd (Requeson) 662
Blueberries, frozen, unsweetened 11

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