Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Matthew get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss with a low insulin load diet.

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 Matthew’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Matthew with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
1.5
Zinc : Copper
50.7
Potassium : Sodium
1.8
Calcium : Magnesium
0.7
Iron : Copper
5.9
Calcium : Phosphorus
1.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Matthew’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: inflammation.

nutrient % DRI prioritize
Phosphorus 26%
Calcium 32%
Iron 47%
Tryptophan 54%
Copper 71%
Tyrosine 77%
Histidine 78%
Methionine 81%
Valine 84%
Leucine 87%
Lysine 88%
Isoleucine 95%
Cystine 97%

optimal foods for you

The foods listed below will provide Matthew with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb kidney 15.9 1.12 52%
porterhouse steak (fat trimmed) 15.5 1.45 50%
chicken breast 16.6 1.48 60%
beef roast 13.6 1.78 48%
lamb heart 12.8 1.61 48%
lamb liver 12.9 1.68 48%
chicken liver 13.0 1.72 50%
beef tripe 13.3 1.03 55%
veal 16.7 1.51 65%
pork liver 15.2 1.65 59%
pork shoulder 14.2 1.62 56%
leg ham 14.2 1.65 56%
beef kidney 12.8 1.57 52%
rib eye fillet 11.4 1.99 45%
ground pork 13.8 1.85 54%
beef heart 12.9 1.79 52%
pork chops 13.4 1.74 54%
roast beef 9.6 2.19 38%
beef liver 14.8 1.75 60%
lamb lungs 12.8 0.95 58%
egg white 16.3 0.52 74%
lamb shank 11.7 1.96 48%
chicken drumstick 10.4 1.49 47%
veal liver 13.5 1.92 55%
chuck steak 12.2 1.94 51%
bison 12.3 1.71 53%
lamb sweetbread 8.8 1.44 43%
lamb (lean) 7.8 1.44 43%
roast pork 7.9 1.99 41%
pork (lean) 8.7 2.09 44%
pork loin 7.4 1.93 41%
veal loin 9.1 1.75 48%
sirloin steak (lean) 11.6 1.77 57%
pork ribs 7.3 2.16 39%
ground beef (lean) 11.6 1.44 60%
whole egg 2.9 1.43 30%
top round steak 11.3 2.09 56%
cheddar 7.9 1.73 48%
beef brains 0.1 1.51 22%
liver sausage 0.8 3.31 12%
headcheese -0.3 1.57 20%
turkey heart 7.5 1.74 47%
lamb brains 1.2 1.54 27%
lean pastrami 12.9 0.95 72%
bologna -0.7 3.1 11%
beef rib eye steak 4.0 2.48 32%
elk 6.2 1.93 44%
turkey liver 6.4 1.89 47%
chicken 3.7 2.19 36%
roast ham 4.3 1.78 41%
bratwurst 0.2 3.33 16%
beef brisket 4.2 2.44 37%

Suggested seafood based foods

food name nutrient density energy density insulin load
crayfish 17.5 0.82 67%
flounder 14.7 0.86 57%
halibut 17.2 1.11 66%
fish roe 12.3 1.43 47%
salmon 13.7 1.56 52%
lobster 17.7 0.89 71%
crab 17.7 0.83 71%
white fish 17.6 1.08 70%
whiting 16.3 1.16 66%
pollock 16.9 1.11 69%
rockfish 15.9 1.09 66%
perch 14.6 0.96 62%
haddock 17.4 1.16 71%
orange roughy 16.3 1.05 70%
shrimp 15.4 1.19 69%
sturgeon 9.8 1.35 49%
tuna 11.2 1.84 52%
trout 8.9 1.68 45%
anchovy 8.5 2.1 44%
cod 17.3 2.9 71%
octopus 14.2 1.64 71%
sardine 5.2 2.08 38%
herring 4.2 2.17 36%
clam 13.0 1.42 73%
mackerel -0.6 3.05 14%
caviar 3.6 2.64 33%

Suggested plant based foods

food name nutrient density energy density insulin load
alfalfa 5.4 0.23 19%
spirulina 19.2 0.26 70%
endive -1.1 0.17 7%
olives -0.6 1.45 3%
turnip greens 9.0 0.29 44%
spinach 9.6 0.23 49%
coriander 4.0 0.23 30%
chicory greens 0.7 0.23 23%
corn bran -0.1 2.24 12%
watercress 11.0 0.11 65%
tofu 3.6 0.83 34%
mustard greens 3.0 0.27 36%
blackberries 0.6 0.43 27%
beet greens 1.2 0.22 35%
seaweed (laver) 14.0 0.35 80%
raspberries 0.1 0.52 30%
banana pepper 0.6 0.27 36%
chard 4.7 0.19 51%
escarole -3.2 0.19 24%

macronutrients

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

macro targets

While Matthew’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) 115 240
fat (g) 30 105
carbs (g) 0 70
energy (calories) 1700

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 Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is June 25 2020 while his least nutrient-dense day is June 27 2020.

best and worst days

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