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
0.3
Zinc : Copper
18.6
Potassium : Sodium
0.6
Calcium : Magnesium
3.5
Iron : Copper
9.5
Calcium : Phosphorus
2.2

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.

nutrient % DRI prioritize
Phosphorus 46%
Potassium 48%
Tryptophan 54%
Leucine 63%
Valine 63%
Cystine 68%
Magnesium 68%
Isoleucine 70%
Tyrosine 70%
Sodium 74%
Methionine 78%
Histidine 86%
Lysine 94%

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).

Animal based foods

food name nutrient density energy density insulin load
lamb sweetbread 17.2 1.44 43%
lamb kidney 18.8 1.12 52%
porterhouse steak (fat trimmed) 17.8 1.45 50%
chicken drumstick 17.1 1.49 47%
beef roast 17.9 1.78 48%
rib eye fillet 17.2 1.99 45%
roast beef 15.3 2.19 38%
lamb heart 17.1 1.61 48%
lamb liver 17.2 1.68 48%
chicken liver 17.5 1.72 50%
pork chops 18.4 1.74 54%
lamb (lean) 14.4 1.44 43%
lamb shank 16.9 1.96 48%
leg ham 18.6 1.65 56%
roast pork 14.6 1.99 41%
ground pork 18.2 1.85 54%
pork shoulder 18.4 1.62 56%
pork (lean) 15.3 2.09 44%
chuck steak 17.3 1.94 51%
veal loin 15.8 1.75 48%
bison 17.3 1.71 53%
pork ribs 14.0 2.16 39%
pork loin 13.9 1.93 41%
chicken breast 18.8 1.48 60%
beef tripe 16.3 1.03 55%
beef kidney 16.1 1.57 52%
lamb lungs 16.6 0.95 58%
beef liver 18.4 1.75 60%
cheddar 15.1 1.73 48%
veal liver 17.4 1.92 55%
beef heart 15.7 1.79 52%
sirloin steak (lean) 17.1 1.77 57%
veal 18.9 1.51 65%
whole egg 8.3 1.43 30%
lamb brains 7.3 1.54 27%
ground beef (lean) 16.8 1.44 60%
pork liver 16.9 1.65 59%
top round steak 16.5 2.09 56%
roast ham 10.8 1.78 41%
elk 12.1 1.93 44%
beef rib eye steak 9.6 2.48 33%
egg white 17.9 0.52 74%
lean pastrami 18.1 0.95 73%
rotisserie chicken drumstick 9.9 2.06 39%
cottage cheese 11.6 0.97 52%
chicken 9.2 2.19 36%
lamb chop 11.4 2.34 42%
beef brisket 9.8 2.44 37%
turkey heart 11.5 1.74 47%
cottage cheese (low fat) 14.3 0.81 63%
bratwurst 5.3 3.33 16%
turkey liver 11.5 1.89 47%
cream cheese (low fat) 18.4 1.05 76%
rotisserie chicken thigh 8.8 1.93 39%
lamb leg 7.6 2.58 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 18.3 1.43 47%
flounder 20.0 0.86 57%
sturgeon 17.9 1.35 49%
salmon 18.9 1.56 52%
trout 16.6 1.68 45%
tuna 18.5 1.84 52%
perch 19.6 0.96 62%
crayfish 20.4 0.82 67%
pollock 21.1 1.11 69%
halibut 20.1 1.11 66%
rockfish 19.9 1.09 66%
anchovy 15.1 2.10 44%
whiting 19.7 1.16 66%
crab 20.4 0.83 71%
sardine 12.2 2.08 38%
lobster 19.8 0.89 71%
haddock 20.1 1.16 71%
shrimp 19.1 1.19 69%
herring 10.9 2.17 36%
white fish 18.8 1.08 70%
caviar 10.0 2.64 33%
orange roughy 17.8 1.05 70%
cod 21.3 2.90 71%
clam 19.0 1.42 73%
octopus 18.6 1.64 71%
mussel 14.0 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
alfalfa 9.7 0.23 19%
endive 5.4 0.17 7%
spinach 17.2 0.23 49%
turnip greens 15.4 0.29 44%
watercress 19.5 0.11 65%
chicory greens 6.2 0.23 23%
spirulina 19.5 0.26 70%
tofu 9.2 0.83 34%
chinese cabbage 12.7 0.12 54%
beet greens 6.9 0.22 35%
coriander 4.9 0.23 30%
asparagus 10.6 0.22 50%
escarole 2.9 0.19 24%
olives -1.4 1.45 3%
chives 9.5 0.30 48%
chard 9.9 0.19 51%
mustard greens 5.0 0.27 36%
soybeans (sprouted) 9.5 0.81 49%

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) 130 240
fat (g) 30 130
carbs (g) 0 140
energy (calories) 1800

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 March 16 2019 while his least nutrient-dense day is March 17 2019.

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)
Supplements 60
Protien coffee 95
Country Archer, Beef Stick, Original 100
Organic Valley, cheese, mozzarella, Stringles, organic 80
V8, Original 100% Vegetable Juice 77
Great Day Farms, Hard-Boiled Eggs 120
Quest Bar, Protein Bar, Cookies & Cream 200
StarKist, tuna, sweet & spicy, Tuna Creations, pouch 90
Walleye pike 148

Worst Day

food name energy (kcal)
Tuna Creations 110
Great Day Farms, Hard-Boiled Eggs 120
V8, Original 100% Vegetable Juice 77
Supplements 60
Protien coffee 95
Chaga Elixir 5
Quest Nutrition, Questbar, Chocolate Chip Cookie Dough 200
Six Star, 100% Whey Protein Plus Dietary Supplement 360
Maple Leaf Farms, Chicken Kiev 410
Wal-mart Stores, Great Value, Queen Olives Stuffed With Minced Pimento 40
Ghirardelli Chocolate, Intense Dark, 86% Cacao 60

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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