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
Magnesium 50%
Manganese 55%
Potassium 59%
Calcium 74%
Copper 78%
Folate 84%
Zinc 93%
Vitamin D 99%
Iron 121%
Vitamin C 123%
Phosphorus 124%
Sodium 173%
Niacin (B3) 228%

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 646.9 1.75 60%
veal liver 599.7 1.92 55%
lamb liver 368.2 1.68 48%

Seafood based foods

food name nutrient density energy density insulin load
salmon 591.9 1.56 52%
halibut 430.5 1.11 66%
fish roe 491.3 1.43 47%
mollusks conch 451.6 1.30 54%
crab 326.0 0.83 71%
lobster 272.2 0.89 71%
mussel 201.6 0.86 63%
crayfish 178.9 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1408.0 3.78 69%
black beans 1282.9 3.41 73%
wheat bran 884.1 2.16 38%
spinach 371.1 0.23 49%
artichokes 419.0 0.47 49%
amaranth leaves 341.1 0.21 86%
snap beans 319.4 0.15 58%
edamame 579.5 1.21 41%
turnip greens 289.6 0.29 44%
portabella mushrooms 270.3 0.29 55%
brussel sprouts 275.2 0.42 50%
banana pepper 213.7 0.27 36%
winter squash 246.3 0.40 69%
chinese cabbage 170.9 0.12 54%
pumpkin 177.2 0.20 76%
butternut squash 236.5 0.45 75%
kale 190.3 0.28 60%
red peppers 195.1 0.31 40%
cauliflower 177.3 0.25 50%
parsley 201.8 0.36 48%
summer squash 161.3 0.19 45%
zucchini 147.5 0.17 40%
mung beans 149.1 0.19 74%
asparagus 157.1 0.22 50%
shiitake mushroom 196.4 0.39 58%
celery 135.0 0.18 50%
onions 169.9 0.32 65%
soybeans (sprouted) 288.5 0.81 49%
coconut water 128.2 0.19 66%
broccoli 161.2 0.35 50%
escarole 119.0 0.19 24%
sauerkraut 117.5 0.19 39%
cowpeas 354.5 1.16 69%
okra 118.8 0.22 50%
strawberries 140.9 0.32 49%
chayote 114.7 0.24 41%
cantaloupe 134.6 0.34 70%
jalapeno peppers 115.7 0.27 37%
turnips 101.9 0.21 51%
lemongrass 295.5 0.99 93%
radishes 85.8 0.16 43%
mustard greens 111.8 0.27 36%
kidney beans 892.7 3.37 74%
collards 125.2 0.33 37%
kiwifruit 195.8 0.61 55%
lentils 332.6 1.16 64%
pickles 62.4 0.12 40%
cucumber 62.4 0.12 40%
lupin seeds 960.6 3.71 51%
cabbage 84.4 0.23 55%
beets 132.4 0.43 70%
rhubarb 70.8 0.21 55%
peas 121.7 0.42 65%
blackberries 120.1 0.43 27%
watercress 39.6 0.11 65%
eggplant 73.6 0.25 35%
chard 57.8 0.19 51%
radicchio 65.2 0.23 68%
white mushroom 65.1 0.22 65%
celeriac 112.8 0.42 72%
turnips 59.0 0.22 61%
red cabbage 76.0 0.29 55%
beet greens 54.7 0.22 35%
lettuce 36.5 0.15 50%
chicory greens 52.8 0.23 23%
grapefruit 69.9 0.30 83%
carambola 73.9 0.31 56%
honeydew melon 81.2 0.36 66%
grapefruit 76.0 0.33 85%
seaweed (laver) 79.5 0.35 80%
alfalfa 45.7 0.23 19%
carrots 85.3 0.41 64%
endive 25.8 0.17 7%
oat bran 588.8 2.46 65%
mulberries 76.6 0.43 74%
lima beans 249.2 1.13 70%
boysenberries 82.7 0.50 54%
arugula 18.4 0.25 45%
pineapple 78.5 0.50 76%
coriander 8.6 0.23 30%
pinto beans 5.1 0.22 83%
spirulina 5.2 0.26 70%
limes 13.9 0.30 70%
chives 8.1 0.30 48%
peaches 26.5 0.39 70%
oranges 42.1 0.46 77%
watermelon 1.9 0.30 60%
leeks 81.3 0.61 83%
raspberries 59.0 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