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
3.7
Zinc : Copper
2.5
Potassium : Sodium
0.9
Calcium : Magnesium
0.8
Iron : Copper
2.3
Calcium : Phosphorus
0.1

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 10%
Vitamin D 20%
Magnesium 26%
Vitamin K1 26%
Folate 31%
Potassium 31%
Sodium 32%
Manganese 39%
Thiamin (B1) 57%
Vitamin E 57%
Phosphorus 89%
Zinc 93%
Panto Acid (B5) 94%
Omega-3 164%
Cystine 300%
Vitamin B-6 94%
Niacin (B3) 125%
Riboflavin (B2) 222%
Vitamin C 236%
Vitamin A 469%
Selenium 242%

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 -2786.3 6.39 5%
gruyere cheese -228.5 4.13 22%
swiss cheese -193.2 3.93 22%
cheddar cheese -463.3 4.10 20%
colby -317.1 3.94 21%
chorizo -1088.0 4.55 17%
salami -342.3 3.78 18%
monterey cheese -287.9 3.73 21%
veal liver 1691.4 1.92 55%
muenster cheese -301.3 3.68 21%
pepperoni -1923.6 5.04 13%
blue cheese -255.9 3.53 21%
liver sausage -66.1 3.31 13%
edam cheese -375.6 3.57 23%
gouda cheese -385.9 3.56 24%
liverwurst -47.4 3.26 16%
lamb liver 1743.0 1.68 48%
cream cheese -331.4 3.50 11%
beef liver 1632.6 1.75 60%
brie -265.7 3.34 19%
pork sausage -253.8 3.25 20%
pork liver 1542.0 1.65 59%
liver pate -267.2 3.19 16%
pork chops 1233.9 1.74 54%
camembert -202.6 3.00 21%
turkey liver 1031.5 1.89 47%
beef sausage -666.8 3.32 18%
pork ribs -988.3 3.61 18%
ground beef, 80/20 -1.8 2.70 31%
bratwurst -726.0 3.33 16%
parmesan cheese -1709.8 4.20 34%
chicken liver 925.4 1.72 50%
lamb rib -1230.5 3.61 19%
feta cheese -143.8 2.64 22%
chicken breast breaded -149.5 2.63 39%
egg yolk -374.7 2.75 18%
beef shortribs -623.5 2.95 33%
beef brisket, flat half -668.9 2.98 31%
pork ribs 266.9 2.16 39%
sliced turkey pepperoni -81.1 2.43 35%
beef rib, small end -464.3 2.78 31%
pork loin 493.3 1.93 41%
beef brisket, flat half -614.5 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3223.6 1.43 47%
cod 426.4 2.90 71%
mackerel 144.2 3.05 14%
welk 340.8 2.75 82%
caviar 411.7 2.64 33%
salmon 1629.0 1.56 52%
sardine 591.3 2.08 38%
tuna 716.8 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
hazelnuts -474.2 6.29 10%
brazil nuts -820.5 6.59 9%
sunflower seeds 455.7 5.46 15%
sesame butter -130.1 5.86 21%
peanut butter -238.5 5.90 18%
walnuts -1387.6 6.19 13%
almonds -1681.6 6.07 15%
pumpkin seeds -1180.0 5.59 19%
flax seed -968.0 5.34 12%
pili nuts -3095.3 7.19 7%
egg noodles, enriched -391.5 4.75 64%
sesame seeds -2607.3 6.31 10%
butternuts -2419.4 6.12 17%
lupin seeds 254.4 3.71 51%
oat bran 1638.4 2.46 65%
pine nuts -3222.0 6.73 11%
white flour -5.4 3.67 92%
wheat flour -4.7 3.63 91%
wheat bran 1535.8 2.16 38%
almond butter -3014.6 6.14 16%
garbanzo beans -346.9 3.78 69%
shallots -15.2 3.48 80%
egg noodles -431.7 3.84 83%
black beans 24.0 3.41 73%
peanuts -2918.4 5.99 18%
cashews -2701.4 5.80 26%
pistachio nuts -2582.6 5.69 22%
pecans -4011.6 6.91 6%
Oats -631.1 3.89 70%
candied fruit -5.8 3.22 98%
oat flour -967.8 4.04 67%
rye flour -248.4 3.25 64%
kidney beans -467.5 3.37 74%
coconut -1729.7 4.43 34%
peas -1051.8 3.52 63%
macadamia nuts -5236.5 7.18 6%
rye flour -1142.7 3.49 81%
barley, hulled -1260.9 3.54 73%
buckwheat -1147.6 3.43 78%
wheat, soft white -1172.1 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) 90 205
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 January 26 2020 while his least nutrient-dense day is January 27 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