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
5.0
Zinc : Copper
6.8
Potassium : Sodium
1.0
Calcium : Magnesium
2.6
Iron : Copper
8.5
Calcium : Phosphorus
0.4

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
Sodium 36%
Potassium 38%
Magnesium 41%
Vitamin E 46%
Vitamin C 48%
Calcium 53%
Folate 60%
Zinc 67%
Vitamin D 69%
Vitamin K1 73%
Thiamin (B1) 78%
Panto Acid (B5) 82%
Vitamin B6 84%
Cystine 292%
Vitamin B-12 360%
Niacin (B3) 95%
Riboflavin (B2) 98%
Vitamin A 168%
Selenium 190%
Copper 148%

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 -2841.4 6.39 5%
gruyere cheese -233.8 4.13 22%
veal liver 2311.5 1.92 55%
swiss cheese -205.0 3.93 22%
cheddar cheese -501.0 4.10 20%
colby -325.0 3.94 21%
chorizo -1101.9 4.55 17%
liver sausage 331.9 3.31 13%
beef liver 2208.0 1.75 60%
monterey cheese -295.5 3.73 21%
salami -388.6 3.78 18%
muenster cheese -306.7 3.68 21%
lamb liver 2034.8 1.68 48%
pepperoni -2077.3 5.04 13%
blue cheese -261.1 3.53 21%
liverwurst 33.9 3.26 16%
edam cheese -382.8 3.57 23%
gouda cheese -393.1 3.56 24%
cream cheese -355.4 3.50 11%
pork liver 1893.5 1.65 59%
brie -269.5 3.34 19%
pork sausage -281.9 3.25 20%
liver pate -239.0 3.19 16%
turkey liver 1306.4 1.89 47%
camembert -206.6 3.00 21%
pork chops 1251.4 1.74 54%
sweetbread -494.7 3.18 12%
beef sausage -680.0 3.32 18%
bratwurst -745.3 3.33 16%
pork ribs -1077.6 3.61 18%
parmesan cheese -1818.5 4.20 34%
ground beef, 80/20 -1.5 2.70 31%
chicken liver 1117.0 1.72 50%
lamb rib -1217.3 3.61 19%
feta cheese -144.7 2.64 22%
chicken breast breaded -149.8 2.63 39%
beef shortribs -595.1 2.95 33%
beef brisket, flat half -652.2 2.98 31%
beef brisket, flat half -601.8 2.89 32%
beef rib, small end -467.7 2.78 31%
sliced turkey pepperoni -73.6 2.43 35%
beef kidney 980.8 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2984.6 1.43 47%
welk 980.1 2.75 82%
cod 409.0 2.90 71%
mackerel 65.3 3.05 14%
caviar 362.7 2.64 33%
salmon 1228.3 1.56 52%
octopus 938.0 1.64 71%
sardine 358.8 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts -486.8 6.59 9%
sunflower seeds 815.4 5.46 15%
hazelnuts -489.1 6.29 10%
sesame butter 4.9 5.86 21%
peanut butter -246.5 5.90 18%
almonds -1604.3 6.07 15%
flax seed -771.3 5.34 12%
pili nuts -3056.3 7.19 7%
pumpkin seeds -1144.0 5.59 19%
egg noodles, enriched -417.2 4.75 64%
sesame seeds -2341.4 6.31 10%
lupin seeds 443.5 3.71 51%
pine nuts -3360.1 6.73 11%
butternuts -2634.3 6.12 17%
cashews -2263.8 5.80 26%
almond butter -2887.0 6.14 16%
oat bran 1515.7 2.46 65%
walnuts -3065.1 6.19 13%
white flour -5.4 3.67 92%
pecans -3966.8 6.91 6%
wheat flour -4.7 3.63 91%
pistachio nuts -2534.3 5.69 22%
black beans 213.2 3.41 73%
peanuts -2968.9 5.99 18%
shallots -15.2 3.48 80%
egg noodles -450.8 3.84 83%
wheat bran 1473.7 2.16 38%
Oats -700.4 3.89 70%
candied fruit -5.8 3.22 98%
oat flour -1039.3 4.04 67%
kidney beans -345.4 3.37 74%
coconut -1780.3 4.43 34%
rye flour -342.2 3.25 64%
garbanzo beans -1171.7 3.78 69%
macadamia nuts -5320.1 7.18 6%
peas -891.3 3.52 63%
buckwheat -873.1 3.43 78%
rye flour -1188.9 3.49 81%
barley, hulled -1257.9 3.54 73%
dried apples -1283.0 3.46 86%
wheat, soft white -1250.1 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) 90 215
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 October 13 2019 while his least nutrient-dense day is October 09 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)

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