Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Marty 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
2.8
Zinc : Copper
7.1
Potassium : Sodium
1.9
Calcium : Magnesium
1.7
Iron : Copper
10.1
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 53%
Sodium 58%
Zinc 113%
Potassium 118%
Manganese 119%
Calcium 130%
Omega-3 136%
Vitamin E 139%
Phosphorus 149%
Magnesium 150%
Folate 167%
Selenium 224%
Copper 239%

optimal foods for you

The foods listed below will provide Marty 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
pork liver 465.6 1.65 59%
veal liver 459.3 1.92 55%
lamb (lean) 360.1 1.44 43%
egg white 117.0 0.52 74%
beef liver 344.4 1.75 60%
lamb kidney 208.2 1.12 52%
turkey liver 356.9 1.89 47%
pork chops 322.2 1.74 54%
whole egg 254.8 1.43 30%
chicken liver 303.3 1.72 50%
beef kidney 262.3 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1818.9 1.43 47%
mollusks conch 702.7 1.30 54%
halibut 575.4 1.11 66%
crab 477.9 0.83 71%
salmon 592.8 1.56 52%
mussel 444.1 0.86 63%
rockfish 441.7 1.09 66%
lobster 391.0 0.89 71%
clam 411.4 1.42 73%
flounder 266.6 0.86 57%
crayfish 236.7 0.82 67%
octopus 319.5 1.64 71%
oysters 167.3 1.02 59%
trout 294.1 1.68 45%
orange roughy 147.5 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1603.1 5.46 15%
wheat bran 759.1 2.16 38%
spinach 326.9 0.23 49%
garbanzo beans 990.6 3.78 69%
turnip greens 229.3 0.29 44%
amaranth leaves 196.5 0.21 86%
pumpkin 171.1 0.20 76%
asparagus 171.5 0.22 50%
portabella mushrooms 178.1 0.29 55%
brussel sprouts 182.9 0.42 50%
snap beans 118.7 0.15 58%
red peppers 147.4 0.31 40%
winter squash 159.3 0.40 69%
edamame 322.0 1.21 41%
broccoli 143.9 0.35 50%
celery 105.9 0.18 50%
escarole 105.7 0.19 24%
chinese cabbage 84.1 0.12 54%
butternut squash 150.9 0.45 75%
onions 121.7 0.32 65%
artichokes 145.3 0.47 49%
kale 104.4 0.28 60%
banana pepper 97.2 0.27 36%
cauliflower 92.1 0.25 50%
parsley 108.0 0.36 48%
zucchini 69.3 0.17 40%
shiitake mushroom 105.3 0.39 58%
summer squash 61.5 0.19 45%
mung beans 57.3 0.19 74%
sauerkraut 56.7 0.19 39%
jalapeno peppers 70.7 0.27 37%
radishes 46.4 0.16 43%
radicchio 59.7 0.23 68%
okra 58.9 0.22 50%
lemongrass 209.6 0.99 93%
rhubarb 46.3 0.21 55%
watercress 23.4 0.11 65%
mustard greens 55.3 0.27 36%
pickles 26.4 0.12 40%
cucumber 26.4 0.12 40%
collards 68.2 0.33 37%
seaweed (laver) 69.9 0.35 80%
white mushroom 43.8 0.22 65%
chard 35.5 0.19 51%
beets 82.2 0.43 70%
coconut water 35.0 0.19 66%
blackberries 80.2 0.43 27%
chayote 44.1 0.24 41%
cabbage 40.4 0.23 55%
lettuce 24.4 0.15 50%
eggplant 39.5 0.25 35%
chicory greens 35.2 0.23 23%
beet greens 34.4 0.22 35%
endive 21.8 0.17 7%
red cabbage 46.3 0.29 55%
turnips 27.5 0.21 51%
carrots 61.7 0.41 64%
alfalfa 18.3 0.23 19%
strawberries 29.5 0.32 49%
cantaloupe 31.5 0.34 70%
arugula 12.3 0.25 45%
turnips 7.4 0.22 61%
boysenberries 60.2 0.50 54%
coriander 5.6 0.23 30%
pinto beans 1.2 0.22 83%
kiwifruit 80.2 0.61 55%
celeriac 35.0 0.42 72%
spirulina 1.4 0.26 70%
peas 31.8 0.42 65%
chives 3.8 0.30 48%
honeydew melon 1.1 0.36 66%
cowpeas 166.7 1.16 69%
lentils 165.9 1.16 64%
peaches 5.9 0.39 70%

macronutrients

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

macro targets

While Marty’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) 110 265
fat (g) 35 90
carbs (g) 0 165
energy (calories) 1900

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 Marty’s food log based on the harder to find 50% of the essential nutrients. Marty’s most nutrient dense day is June 17 2019 while his least nutrient-dense day is June 11 2019.

best and worst days

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