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
14.7
Potassium : Sodium
0.7
Calcium : Magnesium
5.0
Iron : Copper
10.8
Calcium : Phosphorus
0.9

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 48%
Potassium 54%
Sodium 69%
Zinc 84%
Copper 86%
Iron 93%
Folate 105%
Phosphorus 109%
Vitamin D 109%
Calcium 120%

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 3.1 1.75 60%
veal liver 2.8 1.92 55%
kefir (low fat) 1.9 0.41 64%
beef tripe 1.7 1.03 55%
turkey liver 2.1 1.89 47%
chicken liver 2.0 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 3.0 1.30 54%
mussel 2.8 0.86 63%
crab 2.4 0.83 71%
crayfish 2.4 0.82 67%
lobster 2.4 0.89 71%
white fish 2.3 1.08 70%
rockfish 2.2 1.09 66%
halibut 2.2 1.11 66%
oysters 1.9 1.02 59%
pollock 1.9 1.11 69%
sturgeon 1.9 1.35 49%
flounder 1.5 0.86 57%
fish roe 1.5 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
amaranth leaves 9.0 0.21 86%
spinach 9.0 0.23 49%
chicory greens 8.6 0.23 23%
coriander 8.2 0.23 30%
endive 7.7 0.17 7%
chives 7.0 0.30 48%
radicchio 6.9 0.23 68%
escarole 6.6 0.19 24%
arugula 6.6 0.25 45%
chard 6.6 0.19 51%
lettuce 6.5 0.15 50%
watercress 6.3 0.11 65%
chinese cabbage 6.3 0.12 54%
asparagus 6.3 0.22 50%
beet greens 6.3 0.22 35%
parsley 6.4 0.36 48%
seaweed (wakame) 6.0 0.45 79%
seaweed (laver) 5.8 0.35 80%
turnip greens 5.6 0.29 44%
okra 5.6 0.22 50%
zucchini 5.6 0.17 40%
portabella mushrooms 5.6 0.29 55%
summer squash 5.4 0.19 45%
snap beans 5.3 0.15 58%
white mushroom 5.3 0.22 65%
artichokes 5.2 0.47 49%
cauliflower 5.0 0.25 50%
yeast extract spread 5.7 1.85 59%
mustard greens 4.8 0.27 36%
celery 4.8 0.18 50%
sauerkraut 4.8 0.19 39%
alfalfa 4.7 0.23 19%
broccoli 4.7 0.35 50%
lemongrass 5.0 0.99 93%
onions 4.6 0.32 65%
radishes 4.5 0.16 43%
mung beans 4.5 0.19 74%
wheat bran 5.4 2.16 38%
beets 4.4 0.43 70%
spirulina 4.2 0.26 70%
kale 4.2 0.28 60%
seaweed (kelp) 4.2 0.43 77%
banana pepper 4.1 0.27 36%
coconut water 4.0 0.19 66%
pinto beans 3.9 0.22 83%
cabbage 3.9 0.23 55%
eggplant 3.8 0.25 35%
shiitake mushroom 3.9 0.39 58%
brussel sprouts 3.6 0.42 50%
pickles 3.4 0.12 40%
cucumber 3.4 0.12 40%
red cabbage 3.5 0.29 55%
turnips 3.2 0.21 51%
pumpkin 3.2 0.20 76%
chayote 3.2 0.24 41%
edamame 3.6 1.21 41%
butternut squash 3.2 0.45 75%
jalapeno peppers 3.1 0.27 37%
soybeans (sprouted) 3.3 0.81 49%
rhubarb 3.0 0.21 55%
winter squash 2.8 0.40 69%
red peppers 2.5 0.31 40%
peas 2.4 0.42 65%
blackberries 2.3 0.43 27%
collards 2.2 0.33 37%
strawberries 1.9 0.32 49%
oat bran 2.8 2.46 65%
cantaloupe 1.8 0.34 70%
cowpeas 2.2 1.16 69%
celeriac 1.8 0.42 72%
turnips 1.7 0.22 61%
leeks 1.8 0.61 83%
carrots 1.6 0.41 64%
boysenberries 1.6 0.50 54%
lima beans 1.8 1.13 70%
ginger 1.6 0.80 81%
lentils 1.7 1.16 64%
garbanzo beans 2.9 3.78 69%
carambola 1.2 0.31 56%
raspberries 1.2 0.52 30%
honeydew melon 1.0 0.36 66%

macronutrients

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

protein

Luis’s protein intake is 2.5g/kg LBM or 176g/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% 1.8 125
Luis 41% 2.48 176

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) 125 235
fat (g) 30 130
carbs (g) 0 135
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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