Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Rick 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
3.2
Zinc : Copper
10.9
Potassium : Sodium
0.6
Calcium : Magnesium
5.5
Iron : Copper
13.2
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Rick’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: asthma, fatigue, inflammation.

nutrient % DRI prioritize
Potassium 20%
Magnesium 23%
Vitamin E 25%
Folate 26%
Thiamin (B1) 26%
Zinc 26%
Manganese 27%
Vitamin C 31%
Copper 37%
Calcium 42%
Panto Acid (B5) 48%
Phosphorus 50%
Iron 55%

optimal foods for you

The foods listed below will provide Rick 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).

Suggested animal based foods

food name nutrient density energy density insulin load
chicken liver 3.5 1.72 50%
lamb kidney 2.7 1.12 52%
lamb liver 2.8 1.68 48%
1.5 0.41 64%
beef liver 2.3 1.75 60%
veal liver 2.3 1.92 55%
turkey liver 2.0 1.89 47%

Suggested seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.7 1.3 54%
crab 2.2 0.83 71%
mussel 2.1 0.86 63%
crayfish 1.7 0.82 67%
fish roe 2.0 1.43 47%
lobster 1.4 0.89 71%

Suggested plant based foods

food name nutrient density energy density insulin load
watercress 14.5 0.11 65%
chicory greens 13.5 0.23 23%
spinach 12.5 0.23 49%
coriander 12.3 0.23 30%
endive 12.2 0.17 7%
beet greens 11.6 0.22 35%
parsley 11.3 0.36 48%
mustard greens 10.9 0.27 36%
chinese cabbage 10.4 0.12 54%
arugula 10.2 0.25 45%
escarole 10.1 0.19 24%
amaranth leaves 10.1 0.21 86%
asparagus 9.9 0.22 50%
chives 9.9 0.3 48%
okra 9.8 0.22 50%
chard 9.7 0.19 51%
lettuce 9.5 0.15 50%
turnip greens 9.3 0.29 44%
broccoli 9.3 0.35 50%
cauliflower 8.1 0.25 50%
seaweed (laver) 8.2 0.35 80%
banana pepper 8.0 0.27 36%
celery 7.5 0.18 50%
yeast extract spread 8.6 1.85 59%
radicchio 7.5 0.23 68%
zucchini 7.4 0.17 40%
red peppers 7.4 0.31 40%
pickles 7.0 0.12 40%
cucumber 7.0 0.12 40%
seaweed (wakame) 7.3 0.45 79%
seaweed (kelp) 6.9 0.43 77%
summer squash 6.8 0.19 45%
cabbage 6.8 0.23 55%
kale 6.6 0.28 60%
onions 6.6 0.32 65%
alfalfa 6.3 0.23 19%
butternut squash 5.8 0.45 75%
brussel sprouts 5.7 0.42 50%
peas 5.6 0.42 65%
white mushroom 5.5 0.22 65%
radishes 5.4 0.16 42%
pumpkin 5.3 0.2 76%
sauerkraut 5.2 0.19 39%
rhubarb 5.2 0.21 55%
collards 5.3 0.33 37%
artichokes 5.3 0.47 49%
spirulina 5.2 0.26 70%
winter squash 5.2 0.4 69%
snap beans 5.0 0.15 58%
mung beans 5.0 0.19 74%
portabella mushrooms 4.8 0.29 55%
pinto beans 4.7 0.22 83%
jalapeno peppers 4.6 0.27 37%
red cabbage 4.5 0.29 55%
eggplant 4.3 0.25 34%
shiitake mushroom 4.2 0.39 58%
coconut water 3.9 0.19 66%
beets 3.7 0.43 70%
turnips 3.5 0.21 51%
wheat bran 4.8 2.16 38%
chayote 3.5 0.24 40%
soybeans (sprouted) 3.5 0.81 49%
lemongrass 3.5 0.99 93%
strawberries 3.1 0.32 49%
blackberries 2.9 0.43 27%
carrots 2.8 0.41 64%
edamame 3.3 1.21 41%
kiwifruit 2.6 0.61 55%
celeriac 2.5 0.42 72%
cantaloupe 2.4 0.34 70%
mulberries 2.2 0.43 74%
oat bran 3.5 2.46 65%
boysenberries 2.2 0.5 54%
leeks 2.2 0.61 83%
turnips 1.9 0.22 61%
grapefruit 1.8 0.3 83%
raspberries 1.7 0.52 30%
cowpeas 2.0 1.16 68%
carambola 1.5 0.31 56%
oranges 1.5 0.46 77%
grapefruit 1.3 0.33 85%
limes 1.2 0.3 70%
honeydew melon 1.1 0.36 66%
lentils 1.5 1.16 64%
tofu 1.2 0.83 34%
apricots 1.0 0.48 71%
gooseberries 0.9 0.44 52%

macronutrients

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

protein

Rick’s protein intake is 0.8g/kg LBM or 57g/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 Rick’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 55
typical ~16% 1.2 83
minimum nutrient optimiser ~24% 1.8 95
Rick 25% 0.83 57

macro targets

While Rick’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) 95 230
fat (g) 30 90
carbs (g) 0 145
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 Rick’s food log based on the harder to find 50% of the essential nutrients. Rick’s most nutrient dense day is August 02 2018 while his least nutrient-dense day is July 31 2018.

best and worst days

Rick’s food diary for the best and worst days are shown below for comparison. Rick 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)
Fried Pork Rinds 174
Now, Cod Liver Oil, 650 mg 5
Eggs, Cooked 136
Spinach, Cooked from Fresh 39
Mushrooms, Raw 21
Chicken Breast, Skin Removed Before Cooking 425
Red Bell Peppers, Raw 2
Cashews, Raw 45
Co-op, Sundried Tomatoes in Oil 45
Olive Oil 119

Worst Day

food name energy (kcal)
Red Bell Peppers, Cooked 2
Co-op, Sundried Tomatoes in Oil 45
Cashews, Raw 45
Cheddar Cheese, Natural 115
Now, Cod Liver Oil, 650 mg 5
Nature Made, Omega-3, 500 mg 10
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 1618
Raspberries, Fresh, Red 15
Jalna, Greek Yoghurt 129

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