Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ian get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.

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 Ian’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
2.7
Zinc : Copper
0.7
Potassium : Sodium
1.4
Calcium : Magnesium
0.7
Iron : Copper
0.6
Calcium : Phosphorus
0.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ian’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, insomnia, headaches.

nutrient % DRI prioritize
Calcium 3%
Vitamin D 10%
Magnesium 12%
Vitamin K1 12%
Potassium 20%
Vitamin C 21%
Manganese 25%
Vitamin E 32%
Sodium 36%
Thiamin (B1) 36%
Folate 66%
Zinc 68%
Phosphorus 83%
Omega-3 145%
Cystine 337%
Vitamin B6 116%
Vitamin B5 (Pantothenic acid) 160%
Vitamin B3 (Niacin) 152%
Vitamin B2 (Riboflavin) 279%
Selenium 112%

optimal foods for you

The foods listed below will provide Ian with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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
gruyere cheese -218.2 4.13 22%
lamb -2786.3 6.39 5%
swiss cheese -183.8 3.93 22%
cheddar cheese -444.5 4.10 20%
colby -306.3 3.94 21%
chorizo -1031.2 4.55 17%
salami -320.5 3.78 18%
monterey cheese -277.0 3.73 21%
muenster cheese -290.9 3.68 21%
pepperoni -1834.2 5.04 13%
blue cheese -245.6 3.53 21%
edam cheese -358.8 3.57 23%
gouda cheese -367.7 3.56 24%
veal liver 1395.2 1.92 55%
cream cheese -322.9 3.50 11%
brie -255.7 3.34 19%
liverwurst -180.7 3.26 16%
liver sausage -270.2 3.31 13%
pork sausage -238.4 3.25 20%
lamb liver 1457.1 1.68 48%
beef liver 1359.1 1.75 60%
liver pate -266.5 3.19 16%
pork chops 1301.9 1.74 54%
camembert -194.6 3.00 21%
turkey 1014.0 1.89 50%
pork liver 1280.9 1.65 59%
pork ribs -923.5 3.61 18%
beef sausage -637.8 3.32 18%
bratwurst -667.0 3.33 16%
ground beef, 80/20 -1.6 2.70 31%
parmesan cheese -1640.1 4.20 34%
turkey liver 839.0 1.89 47%
lamb rib -1166.9 3.61 19%
feta cheese -135.7 2.64 22%
chicken breast breaded -141.3 2.63 39%
egg yolk -290.8 2.75 18%
chicken liver 821.0 1.72 50%
pork loin 578.8 1.93 41%
pork ribs 322.3 2.16 39%
beef shortribs -572.2 2.95 33%
beef brisket, flat half -617.0 2.98 31%
beef rib, small end -415.8 2.78 31%
beef brisket, flat half -564.0 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3282.7 1.43 47%
cod 442.1 2.90 71%
mackerel 154.5 3.05 14%
welk 385.0 2.75 82%
salmon 1674.3 1.56 52%
caviar 423.0 2.64 33%
sardine 628.5 2.08 38%
tuna 708.1 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 609.3 5.46 15%
brazil nuts -626.0 6.59 9%
hazelnuts -435.3 6.29 10%
sesame butter -109.4 5.86 21%
peanut butter -217.6 5.90 18%
walnuts -1215.7 6.19 13%
almonds -1472.5 6.07 15%
pumpkin seeds -1018.5 5.59 19%
flax seed -785.9 5.34 12%
pili nuts -2900.0 7.19 7%
egg noodles, enriched -364.6 4.75 64%
sesame seeds -2401.5 6.31 10%
lupin seeds 389.6 3.71 51%
butternuts -2257.6 6.12 17%
oat bran 1711.1 2.46 65%
pine nuts -3019.3 6.73 11%
almond butter -2678.1 6.14 16%
white flour -5.2 3.67 92%
wheat flour -4.5 3.63 91%
garbanzo beans -195.6 3.78 69%
wheat bran 1569.0 2.16 38%
black beans 153.4 3.41 73%
peanuts -2727.9 5.99 18%
shallots -12.6 3.48 80%
cashews -2535.3 5.80 26%
egg noodles -402.1 3.84 83%
pistachio nuts -2437.0 5.69 22%
Oats -508.1 3.89 70%
pecans -3846.6 6.91 6%
oat flour -882.1 4.04 67%
candied fruit -5.6 3.22 98%
rye flour -164.6 3.25 64%
kidney beans -345.4 3.37 74%
coconut -1656.0 4.43 34%
peas -927.9 3.52 63%
macadamia nuts -5024.0 7.18 6%
rye flour -1070.5 3.49 81%
barley, hulled -1133.4 3.54 73%
buckwheat -1022.2 3.43 78%
wheat, soft white -1052.7 3.40 76%

macronutrients

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

macro targets

While Ian’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) 90 200
fat (g) 25 135
carbs (g) 0 135
energy (calories) 2100

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 Ian’s food log based on the harder to find 50% of the essential nutrients. Ian’s most nutrient dense day is June 23 2020 while his least nutrient-dense day is June 26 2020.

best and worst days

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