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%
Niacin (B3) 228%
Panto Acid (B5) 236%

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
beef liver 936.8 1.75 60%
veal liver 887.3 1.92 55%
lamb liver 619.5 1.68 48%
lamb kidney 350.5 1.12 52%
chicken liver 396.2 1.72 50%
pork liver 373.3 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
salmon 676.3 1.56 52%
fish roe 557.3 1.43 47%
crab 384.6 0.83 71%
lobster 393.5 0.89 71%
halibut 443.4 1.11 66%
mollusks conch 470.8 1.30 54%
mussel 218.0 0.86 63%
crayfish 197.0 0.82 67%
rockfish 209.3 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1477.8 3.78 69%
wheat bran 958.2 2.16 38%
black beans 1288.4 3.41 73%
spinach 366.8 0.23 49%
artichokes 426.0 0.47 49%
snap beans 326.3 0.15 58%
portabella mushrooms 351.8 0.29 55%
edamame 581.0 1.21 41%
amaranth leaves 288.8 0.21 86%
turnip greens 260.1 0.29 44%
shiitake mushroom 274.6 0.39 58%
winter squash 254.9 0.40 69%
pumpkin 191.6 0.20 76%
brussel sprouts 241.8 0.42 50%
butternut squash 238.5 0.45 75%
cauliflower 176.9 0.25 50%
chinese cabbage 139.7 0.12 54%
escarole 157.5 0.19 24%
celery 152.5 0.18 50%
soybeans (sprouted) 319.2 0.81 49%
mung beans 153.6 0.19 74%
asparagus 161.5 0.22 50%
summer squash 150.4 0.19 45%
zucchini 142.3 0.17 40%
banana pepper 161.2 0.27 36%
coconut water 124.2 0.19 66%
parsley 165.8 0.36 48%
chayote 136.5 0.24 41%
onions 154.4 0.32 65%
kale 144.5 0.28 60%
jalapeno peppers 133.5 0.27 37%
lentils 368.8 1.16 64%
cowpeas 365.8 1.16 69%
sauerkraut 107.0 0.19 39%
okra 116.4 0.22 50%
broccoli 147.0 0.35 50%
turnips 105.3 0.21 51%
red peppers 129.9 0.31 40%
pickles 76.3 0.12 40%
cucumber 76.3 0.12 40%
radishes 81.9 0.16 43%
collards 114.4 0.33 37%
white mushroom 84.1 0.22 65%
lemongrass 284.6 0.99 93%
beets 131.7 0.43 70%
eggplant 82.5 0.25 35%
mustard greens 85.7 0.27 36%
celeriac 126.7 0.42 72%
oat bran 665.0 2.46 65%
rhubarb 65.9 0.21 55%
watercress 37.0 0.11 65%
radicchio 68.0 0.23 68%
cabbage 67.3 0.23 55%
cantaloupe 94.8 0.34 70%
peas 115.4 0.42 65%
chard 51.7 0.19 51%
blackberries 112.5 0.43 27%
chicory greens 60.5 0.23 23%
alfalfa 55.2 0.23 19%
lettuce 36.0 0.15 50%
red cabbage 73.4 0.29 55%
turnips 53.8 0.22 61%
strawberries 75.3 0.32 49%
beet greens 50.8 0.22 35%
endive 32.2 0.17 7%
carrots 92.5 0.41 64%
seaweed (laver) 78.3 0.35 80%
kidney beans 880.0 3.37 74%
carambola 64.9 0.31 56%
honeydew melon 62.4 0.36 66%
boysenberries 89.0 0.50 54%
arugula 19.7 0.25 45%
grapefruit 42.8 0.33 85%
grapefruit 32.0 0.30 83%
lupin seeds 935.6 3.71 51%
coriander 9.0 0.23 30%
pinto beans 5.7 0.22 83%
spirulina 6.8 0.26 70%
sweet potato 170.7 0.90 81%
mulberries 42.8 0.43 74%
chives 7.1 0.30 48%
watermelon 6.4 0.30 60%
limes 1.1 0.30 70%
peaches 23.7 0.39 70%
lima beans 219.2 1.13 70%

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