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
4.0
Zinc : Copper
7.3
Potassium : Sodium
0.9
Calcium : Magnesium
2.5
Iron : Copper
6.6
Calcium : Phosphorus
0.6

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: asthma, fatigue, inflammation, insomnia, headaches, sleep apnea.

nutrient % DRI prioritize
Potassium 85%
Sodium 88%
Magnesium 109%
Calcium 135%
Vitamin E 145%
Folate 153%
Zinc 160%
Panto Acid (B5) 161%
Manganese 169%
Phosphorus 186%
Vitamin D 194%
Vitamin B-6 296%
Niacin (B3) 210%
Riboflavin (B2) 262%
Thiamin (B1) 207%
Vitamin C 462%
Selenium 409%
Copper 329%

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
lamb -2208.0 6.39 5%
gruyere cheese -191.7 4.13 22%
swiss cheese -170.5 3.93 22%
cheddar cheese -356.9 4.10 20%
colby -236.4 3.94 21%
chorizo -860.7 4.55 17%
monterey cheese -213.7 3.73 21%
salami -289.4 3.78 18%
veal liver 1435.3 1.92 55%
muenster cheese -227.4 3.68 21%
pepperoni -1569.5 5.04 13%
blue cheese -183.0 3.53 21%
beef liver 1399.9 1.75 60%
edam cheese -311.8 3.57 23%
gouda cheese -320.6 3.56 24%
cream cheese -264.4 3.50 11%
liverwurst -105.2 3.26 16%
brie -200.3 3.34 19%
liver sausage -196.5 3.31 13%
lamb liver 1253.3 1.68 48%
pork sausage -225.6 3.25 20%
liver pate -191.3 3.19 16%
parmesan cheese -1219.8 4.20 34%
camembert -146.4 3.00 21%
pork liver 1085.8 1.65 59%
turkey liver 840.3 1.89 47%
pork chops 958.7 1.74 54%
pork ribs -806.5 3.61 18%
beef sausage -564.0 3.32 18%
sweetbread -439.3 3.18 12%
ground beef, 80/20 -2.0 2.70 31%
bratwurst -654.2 3.33 16%
feta cheese -89.5 2.64 22%
lamb rib -1018.8 3.61 19%
chicken breast breaded -113.7 2.63 39%
chicken liver 736.6 1.72 50%
mozzarella -611.7 3.04 34%
sliced turkey pepperoni -58.5 2.43 35%
egg yolk -357.6 2.75 18%
chicken patty, uncooked -520.8 2.92 32%
goat cheese -259.4 2.64 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1893.9 1.43 47%
welk 625.0 2.75 82%
cod 240.9 2.90 71%
mackerel 47.8 3.05 14%
caviar 183.9 2.64 33%
salmon 875.4 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 654.5 6.59 9%
sunflower seeds 1509.2 5.46 15%
hazelnuts -191.4 6.29 10%
sesame butter 96.3 5.86 21%
almonds -326.0 6.07 15%
peanut butter -191.6 5.90 18%
flax seed 143.2 5.34 12%
almond butter -693.8 6.14 16%
pumpkin seeds -225.0 5.59 19%
pili nuts -1750.4 7.19 7%
sesame seeds -1434.6 6.31 10%
pine nuts -1894.8 6.73 11%
egg noodles, enriched -346.7 4.75 64%
lupin seeds 552.4 3.71 51%
black beans 796.1 3.41 73%
cashews -1470.3 5.80 26%
garbanzo beans 387.6 3.78 69%
pecans -2641.7 6.91 6%
butternuts -1975.5 6.12 17%
pistachio nuts -1721.8 5.69 22%
wheat bran 1586.1 2.16 38%
peanuts -2029.2 5.99 18%
walnuts -2289.8 6.19 13%
oat bran 1210.4 2.46 65%
white flour -4.9 3.67 92%
wheat flour -4.4 3.63 91%
kidney beans 174.7 3.37 74%
egg noodles -338.7 3.84 83%
Oats -389.8 3.89 70%
shallots -8.4 3.48 80%
macadamia nuts -3487.0 7.18 6%
rye flour 14.3 3.25 64%
oat flour -757.5 4.04 67%
candied fruit -5.5 3.22 98%
coconut -1220.5 4.43 34%
buckwheat -366.1 3.43 78%
peas -635.1 3.52 63%
barley, hulled -723.0 3.54 73%
dried apples -901.1 3.46 86%
wheat, soft white -855.9 3.40 76%
rye flour -977.9 3.49 81%
cornmeal, yellow -1183.2 3.62 81%
cornmeal, white -1183.2 3.62 81%

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) 90 215
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 September 23 2018 while his least nutrient-dense day is April 14 2019.

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)
Bacon, Pork 936
Eggs, Cooked 155
Spinach, Raw 5
Lamb Liver 220
Onion, White, Yellow or Red, Cooked 7
Red Bell Peppers, Raw 16
Fish Oil, Cod Liver 54
Pura, Double Thick Cream 185
Almonds, Raw 143
Blueberries, Fresh 12
Walnuts 106
Parmesan Cheese, Fresh, Hard 118
Yeast Extract Spread 10
Pura, Double Thick Cream 93
Almonds, Raw 86
Blueberries, Fresh 8
Sunflower Seeds, Raw 51
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 60
Lamb Roast, Leg, Visible Fat Eaten 278
Milk, Whole 37
Broccoli, Raw 19

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