Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Michel get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of athletic performance and being paleo.

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 Michel’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
15.5
Zinc : Copper
5.7
Potassium : Sodium
1.1
Calcium : Magnesium
3.2
Iron : Copper
8.1
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Michel’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: depression, fatigue, inflammation, methylation.

nutrient % DRI prioritize
Vitamin D 5%
Vitamin E 28%
Magnesium 34%
Panto Acid (B5) 34%
Calcium 41%
Folate 42%
Phosphorus 43%
Manganese 47%
Omega-3 48%
Iron 50%
Sodium 50%
Vitamin B6 53%
Potassium 56%
Cystine 140%
Vitamin B-12 125%
Niacin (B3) 58%
Riboflavin (B2) 117%
Thiamin (B1) 79%
Vitamin C 303%
Vitamin A 334%
Selenium 59%
Copper 141%
Zinc 99%

optimal foods for you

The foods listed below will provide Michel with the nutrients that she is currently not getting in large amounts while also aligning with her 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 -3158.9 6.39 5%
veal liver 2414.7 1.92 55%
lamb liver 2452.9 1.68 48%
beef liver 2347.8 1.75 60%
pork liver 2190.7 1.65 59%
turkey liver 1332.9 1.89 47%
sweetbread -526.7 3.18 12%
chicken liver 1273.8 1.72 50%
pork ribs -1124.6 3.61 18%
ground beef, 80/20 -1.4 2.70 31%
pork chops 1120.1 1.74 54%
beef kidney 1271.1 1.57 52%
lamb rib -1311.1 3.61 19%
chicken breast breaded -163.7 2.63 39%
beef shortribs -597.5 2.95 33%
beef brisket, flat half -697.5 2.98 31%
egg yolk -464.7 2.75 18%
beef brisket, flat half -644.6 2.89 32%
lamb kidney 1563.6 1.12 52%
beef brisket -573.8 2.80 33%
beef rib, small end -533.8 2.78 31%
t-bone steak -773.1 2.94 26%
ground turkey -336.8 2.58 30%
beef tenderloin steak -547.8 2.73 31%
flank, steak -417.8 2.63 33%
chicken patty, uncooked -771.6 2.92 32%
pork ribs 168.3 2.16 39%
beef loin -605.8 2.78 30%
beef rib eye steak -239.9 2.48 33%
lamb chop -92.1 2.34 42%
beef rib, eye -476.5 2.65 32%
chicken patty, cooked -779.1 2.87 34%
ground beef, 75/25 -650.5 2.77 31%
beef tenderloin steak -470.4 2.62 32%
pork (lean) 188.3 2.09 44%
rib eye fillet 285.7 1.99 45%
beef loin, top loin -382.1 2.50 34%
ground beef 70/30 -714.8 2.77 30%
lamb heart 722.8 1.61 48%
ground beef 70/30 -645.1 2.70 30%
pork loin 320.2 1.93 41%
beef brisket -319.9 2.44 37%
sirloin steak -328.5 2.43 36%
lamb leg -507.2 2.58 31%
beef heart 463.6 1.79 52%
ground pork 367.2 1.85 54%
roast pork 156.6 1.99 41%
top round steak 4.9 2.09 56%
roast beef -143.5 2.19 38%
bison 439.2 1.71 53%
chuck steak 150.2 1.94 51%
sirloin steak (lean) 331.9 1.77 57%
beef roast 302.8 1.78 48%
ground beef -557.9 2.48 30%
lamb shank -16.0 1.96 48%
turkey heart 245.9 1.74 47%
lamb (lean) 579.6 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3618.0 1.43 47%
welk 1150.3 2.75 82%
cod 450.4 2.90 71%
mackerel 161.7 3.05 14%
caviar 601.6 2.64 33%
salmon 1670.9 1.56 52%
octopus 1298.3 1.64 71%
sardine 620.2 2.08 38%
tuna 850.4 1.84 52%
anchovy 252.5 2.10 44%
herring 130.6 2.17 36%
trout 605.4 1.68 45%
clam 921.1 1.42 73%
mollusks conch 1026.3 1.30 54%
abalone 196.0 1.89 57%
halibut 1132.1 1.11 66%
mussel 1302.9 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 683.6 5.46 15%
brazil nuts -855.5 6.59 9%
hazelnuts -500.2 6.29 10%
sesame butter 4.9 5.86 21%
walnuts -1402.4 6.19 13%
pumpkin seeds -820.3 5.59 19%
flax seed -926.6 5.34 12%
almonds -1981.9 6.07 15%
pili nuts -3484.1 7.19 7%
sesame seeds -2414.3 6.31 10%
pine nuts -3162.2 6.73 11%
cashews -2311.8 5.80 26%
butternuts -2757.0 6.12 17%
pistachio nuts -2560.3 5.69 22%
pecans -4154.6 6.91 6%
shallots -14.7 3.48 80%
peanuts -3297.5 5.99 18%
almond butter -3608.0 6.14 16%
candied fruit -6.2 3.22 98%
coconut -1908.7 4.43 34%
macadamia nuts -5672.6 7.18 6%
dried apples -1343.5 3.46 86%
coconut meat -1679.8 3.54 10%
yeast extract spread 133.3 1.85 59%

macronutrients

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

macro targets

While Michel’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) 65 190
fat (g) 20 130
carbs (g) 0 95
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 Michel’s food log based on the harder to find 50% of the essential nutrients. Michel’s most nutrient dense day is November 07 2019 while her least nutrient-dense day is November 13 2019.

best and worst days

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