Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lynn get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Lynn’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
1.9
Zinc : Copper
9.1
Potassium : Sodium
2.3
Calcium : Magnesium
5.3
Iron : Copper
4.9
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lynn’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: fatigue, hypertension, hypothyroidism, inflammation, insomnia, telomeres, fibromyalgia.

nutrient % DRI prioritize
Sodium 49%
Thiamin (B1) 59%
Vitamin E 63%
Folate 68%
Vitamin D 73%
Manganese 84%
Iron 85%
Magnesium 87%
Niacin (B3) 101%
Panto Acid (B5) 107%
Leucine 111%
Valine 113%
Phosphorus 116%
Cystine 154%
Vitamin B-6 122%
Riboflavin (B2) 159%
Vitamin C 139%
Vitamin A 201%
Selenium 334%
Copper 393%
Zinc 440%
Calcium 170%

optimal foods for you

The foods listed below will provide Lynn with the nutrients that she is currently not getting in large amounts while also aligning with her 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
chicken liver 21.5 1.72 50%
beef liver 20.8 1.75 60%
pork liver 20.6 1.65 59%
veal liver 20.7 1.92 55%
lamb liver 18.3 1.68 48%
lamb kidney 17.1 1.12 52%
turkey liver 17.7 1.89 47%
beef kidney 11.8 1.57 52%
lamb lungs 10.3 0.95 58%
lean pastrami 9.8 0.95 73%
turkey heart 10.8 1.74 47%
chicken breast 10.3 1.48 60%
pork chops 10.4 1.74 54%
veal 9.9 1.51 65%
bison 9.7 1.71 53%
pork shoulder 9.2 1.62 56%
lamb heart 8.9 1.61 48%
sirloin steak (lean) 9.0 1.77 57%
ground pork 9.0 1.85 54%
ground beef (lean) 8.1 1.44 60%
leg ham 8.4 1.65 56%
porterhouse steak (fat trimmed) 7.7 1.45 50%

Seafood based foods

food name nutrient density energy density insulin load
crab 14.9 0.83 71%
lobster 13.6 0.89 71%
crayfish 11.9 0.82 67%
octopus 12.6 1.64 71%
halibut 11.8 1.11 66%
fish roe 12.1 1.43 47%
oysters 11.0 1.02 59%
mussel 10.7 0.86 63%
salmon 11.7 1.56 52%
pollock 10.6 1.11 69%
haddock 9.7 1.16 71%
rockfish 9.5 1.09 66%
shrimp 9.1 1.19 69%
flounder 8.2 0.86 57%
sturgeon 8.8 1.35 49%
trout 9.3 1.68 45%
anchovy 9.8 2.10 44%
tuna 9.3 1.84 52%
white fish 8.1 1.08 70%
cod 10.5 2.90 71%
perch 7.2 0.96 62%
whiting 7.3 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 26.5 0.23 49%
seaweed (laver) 25.8 0.35 80%
watercress 24.5 0.11 65%
coriander 23.4 0.23 30%
amaranth leaves 22.5 0.21 86%
beet greens 21.3 0.22 35%
chicory greens 21.2 0.23 23%
asparagus 21.0 0.22 50%
chard 20.5 0.19 51%
chinese cabbage 20.1 0.12 54%
turnip greens 19.5 0.29 44%
endive 18.9 0.17 7%
chives 18.5 0.30 48%
lettuce 18.3 0.15 50%
spirulina 18.1 0.26 70%
parsley 18.0 0.36 48%
mustard greens 17.0 0.27 36%
arugula 16.2 0.25 45%
white mushroom 16.1 0.22 65%
portabella mushrooms 15.5 0.29 55%
okra 14.9 0.22 50%
alfalfa 14.4 0.23 19%
seaweed (wakame) 14.4 0.45 79%
broccoli 14.1 0.35 50%
escarole 13.7 0.19 24%
kale 13.7 0.28 60%
wheat bran 15.7 2.16 38%
mung beans 12.4 0.19 74%
collards 12.1 0.33 37%
zucchini 11.8 0.17 40%
seaweed (kelp) 12.1 0.43 77%
peas 12.0 0.42 65%
cauliflower 10.6 0.25 50%
radicchio 10.4 0.23 68%
celery 10.1 0.18 50%
shiitake mushroom 10.4 0.39 58%
banana pepper 10.1 0.27 36%
jalapeno peppers 9.9 0.27 37%
summer squash 9.2 0.19 45%
red peppers 9.3 0.31 40%
yeast extract spread 11.5 1.85 59%
pinto beans 9.0 0.22 83%
onions 8.7 0.32 65%
snap beans 8.1 0.15 58%
sauerkraut 7.9 0.19 39%
radishes 7.8 0.16 43%
brussel sprouts 8.2 0.42 50%
butternut squash 7.4 0.45 75%
pumpkin 7.0 0.20 76%
cucumber 6.6 0.12 40%
pickles 6.6 0.12 40%
cabbage 6.6 0.23 55%
winter squash 6.5 0.40 69%
carrots 6.2 0.41 64%
artichokes 6.2 0.47 49%

macronutrients

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

protein

Lynn’s protein intake is 1.4g/kg LBM or 72g/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 Lynn’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 62
minimum nutrient optimiser ~24% 1.8 95
Lynn 20% 1.38 72

macro targets

While Lynn’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) 95 185
fat (g) 20 100
carbs (g) 0 100
energy (calories) 1400

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 Lynn’s food log based on the harder to find 50% of the essential nutrients. Lynn’s most nutrient dense day is June 15 2018 while her least nutrient-dense day is June 15 2018.

best and worst days

Lynn’s food diary for the best and worst days are shown below for comparison. Lynn 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)
Rosita Real Foods, Extra-Virgin Cod Liver Oil 45
Walkabout, Australian Emu Oil 20
Coffee, Prepared From Grounds 5
Cream, Fluid, Heavy Whipping 51

Worst Day

food name energy (kcal)
Rosita Real Foods, Extra-Virgin Cod Liver Oil 45
Walkabout, Australian Emu Oil 20
Coffee, Prepared From Grounds 5
Cream, Fluid, Heavy Whipping 51

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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