Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Gaby 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 with a low insulin load diet.

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 Gaby’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Gaby 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
2.7
Zinc : Copper
13.2
Potassium : Sodium
1.1
Calcium : Magnesium
2.7
Iron : Copper
15.3
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 57%
Magnesium 65%
Vitamin E 65%
Potassium 75%
Vitamin C 78%
Zinc 79%
Manganese 89%
Copper 93%
Vitamin D 105%
Phosphorus 159%
Iron 160%
Panto Acid (B5) 165%
Vitamin B6 168%

optimal foods for you

The foods listed below will provide Gaby with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
sweetbread 0.0 3.18 12%
lamb liver 2.6 1.68 48%
beef liver 3.7 1.75 60%
beef brains -0.7 1.51 22%
veal liver 3.2 1.92 55%
lamb brains -0.6 1.54 27%
chicken liver 2.1 1.72 50%
lamb kidney 1.9 1.12 52%
egg yolk -0.8 2.75 18%

Suggested seafood based foods

food name nutrient density energy density insulin load
mackerel 1.3 3.05 14%
mollusks conch 3.9 1.3 54%
fish roe 3.2 1.43 47%
caviar 2.1 2.64 33%
trout 2.4 1.68 45%
crab 4.0 0.83 71%
salmon 2.2 1.56 52%
sturgeon 1.8 1.35 49%
oysters 2.5 1.02 59%
lobster 3.8 0.89 71%

Suggested plant based foods

food name nutrient density energy density insulin load
chicory greens 13.2 0.23 23%
coriander 12.1 0.23 30%
endive 9.5 0.17 7%
beet greens 11.7 0.22 35%
mustard greens 11.6 0.27 36%
watercress 14.5 0.11 65%
spinach 11.8 0.23 49%
chard 11.1 0.19 51%
escarole 7.8 0.19 24%
banana pepper 8.4 0.27 36%
parsley 9.4 0.36 48%
turnip greens 8.7 0.29 44%
chinese cabbage 9.4 0.12 54%
arugula 8.4 0.25 45%
chives 8.4 0.3 48%
alfalfa 5.0 0.23 19%
zucchini 7.0 0.17 40%
red peppers 6.6 0.31 40%
asparagus 7.5 0.22 50%
broccoli 7.5 0.35 50%
okra 7.2 0.22 50%
jalapeno peppers 5.8 0.27 37%
summer squash 6.6 0.19 45%
cucumber 5.8 0.12 40%
pickles 5.8 0.12 40%
sauerkraut 5.6 0.19 39%
lettuce 6.6 0.15 50%
collards 5.3 0.33 37%
amaranth leaves 10.5 0.21 86%
cauliflower 6.5 0.25 50%
celery 6.2 0.18 50%
kale 7.4 0.28 60%
portabella mushrooms 6.4 0.29 55%
radishes 4.8 0.16 42%
radicchio 7.7 0.23 68%
eggplant 4.0 0.25 34%
blackberries 3.2 0.43 27%
wheat bran 5.4 2.16 38%
chayote 4.1 0.24 40%
white mushroom 6.4 0.22 65%
cabbage 5.2 0.23 55%
artichokes 4.6 0.47 49%
rhubarb 5.0 0.21 55%
avocado 0.1 1.6 8%
shiitake mushroom 4.8 0.39 58%
raspberries 1.7 0.52 30%
seaweed (laver) 7.2 0.35 80%
red cabbage 4.2 0.29 55%
turnips 3.7 0.21 51%
olives -0.8 1.45 3%
snap beans 4.4 0.15 58%
brussel sprouts 3.6 0.42 50%
tofu 1.7 0.83 34%
onions 4.6 0.32 65%
pumpkin 5.6 0.2 76%
strawberries 2.6 0.32 49%
spirulina 4.9 0.26 70%
winter squash 4.8 0.4 69%
seaweed (wakame) 5.9 0.45 79%
sunflower seeds 2.3 5.46 15%
peas 4.1 0.42 65%
coconut water 4.0 0.19 66%
soybeans (sprouted) 2.6 0.81 49%
butternut squash 5.2 0.45 75%
yeast extract spread 4.2 1.85 59%
kiwifruit 2.7 0.61 55%
seaweed (kelp) 4.9 0.43 77%
mung beans 4.2 0.19 74%
edamame 1.1 1.21 41%
carambola 2.1 0.31 56%
coconut milk -1.8 2.3 8%
corn bran -1.5 2.24 12%
almonds 1.6 6.07 15%
sesame butter 2.0 5.86 21%
flax seed 0.5 5.34 12%
turnips 2.2 0.22 61%
almond butter 1.4 6.14 16%
gooseberries 1.2 0.44 52%
hazelnuts 0.9 6.29 10%

macronutrients

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

macro targets

While Gaby’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) 115 235
fat (g) 30 105
carbs (g) 0 70
energy (calories) 1700

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 Gaby’s food log based on the harder to find 50% of the essential nutrients. Gaby’s most nutrient dense day is April 23 2019 while his least nutrient-dense day is April 25 2019.

best and worst days

Gaby’s food diary for the best and worst days are shown below for comparison. Gaby 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