Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Dave get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 Dave’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
7.3
Zinc : Copper
15.0
Potassium : Sodium
1.7
Calcium : Magnesium
3.8
Iron : Copper
23.6
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Dave’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 31%
Magnesium 32%
Zinc 37%
Copper 38%
Calcium 39%
Vitamin E 41%
Thiamin (B1) 42%
Omega-3 43%
Potassium 47%
Vitamin D 47%
Sodium 69%
Folate 79%
Phosphorus 91%

optimal foods for you

The foods listed below will provide Dave with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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
sweetbread 156.1 3.18 12%
lamb liver 777.7 1.68 48%
cream cheese -141.1 3.50 11%
gruyere cheese -162.7 4.13 22%
swiss cheese -145.3 3.93 22%
salami -174.3 3.78 18%
colby -178.6 3.94 21%
monterey cheese -170.0 3.73 21%
muenster cheese -176.4 3.68 21%
liverwurst -161.0 3.26 16%
brie -137.1 3.34 19%
blue cheese -149.0 3.53 21%
cheddar cheese -272.6 4.10 20%
liver pate -166.4 3.19 16%
pork sausage -128.9 3.25 20%
camembert -121.4 3.00 21%
beef brains 118.2 1.51 22%
edam cheese -257.3 3.57 23%
feta cheese -106.0 2.64 22%
ground beef, 80/20 -2.2 2.70 31%
chorizo -540.6 4.55 17%
gouda cheese -262.1 3.56 24%
goat cheese -151.6 2.64 21%
lamb brains 124.0 1.54 27%
beef sausage -350.1 3.32 18%
liver sausage -438.3 3.31 13%
lamb -1130.2 6.39 5%
veal liver 402.6 1.92 55%
turkey -76.0 2.21 28%
frankfurter -376.3 2.90 17%
turkey liver 217.4 1.89 47%
sliced turkey pepperoni -67.8 2.43 35%
knackwurst -465.4 3.07 16%
sandwich spread, pork -130.8 2.35 30%
meatballs -391.7 2.86 19%
bratwurst -518.9 3.33 16%
pork ribs -557.1 3.61 18%
ham -0.9 1.49 29%
chicken breast breaded -78.4 2.63 39%
pepperoni -899.5 5.04 13%
headcheese -158.4 1.57 20%
beef liver 360.2 1.75 60%
scrapple, pork -75.2 2.13 34%
beef kidney 236.2 1.57 52%
Poultry salad sandwich spread -111.6 2.00 33%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 834.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1767.3 6.14 16%
almonds 1267.4 6.07 15%
sunflower seeds 1262.4 5.46 15%
flax seed 1182.8 5.34 12%
walnuts 921.0 6.19 13%
pumpkin seeds 981.8 5.59 19%
brazil nuts 202.8 6.59 9%
lupin seeds 1272.1 3.71 51%
black beans 1627.3 3.41 73%
garbanzo beans 1474.2 3.78 69%
hazelnuts 162.4 6.29 10%
pine nuts 8.7 6.73 11%
pili nuts -314.4 7.19 7%
sesame butter 124.4 5.86 21%
sesame seeds -133.9 6.31 10%
peanut butter -66.4 5.90 18%
oat bran 1169.8 2.46 65%
wheat bran 807.4 2.16 38%
edamame 963.3 1.21 41%
kidney beans 999.7 3.37 74%
cashews -236.9 5.80 26%
pistachio nuts -367.0 5.69 22%
butternuts -575.2 6.12 17%
avocado 108.8 1.60 8%
olives -4.2 1.45 3%
peanuts -735.7 5.99 18%
pecans -1084.8 6.91 6%
natto 193.6 2.11 39%
endive 33.2 0.17 7%
Oats 234.8 3.89 70%
coconut meat -575.7 3.54 10%
corn bran -325.5 2.24 12%
rye flour 237.3 3.25 64%
peas 167.8 3.52 63%
macadamia nuts -1362.8 7.18 6%
spinach 495.4 0.23 49%
blackberries 147.0 0.43 27%
escarole 147.8 0.19 24%
alfalfa 47.7 0.23 19%
turnip greens 375.8 0.29 44%

macronutrients

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

protein

Dave’s protein intake is 2.0g/kg LBM or 117g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Dave’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 23
RDI/sedentary ~11% 0.8 46
typical ~16% 1.2 69
minimum nutrient optimiser ~24% 1.8 80
Dave 27% 2.05 117

macro targets

While Dave’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) 80 200
fat (g) 25 110
carbs (g) 0 120
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 Dave’s food log based on the harder to find 50% of the essential nutrients. Dave’s most nutrient dense day is October 20 2018 while his least nutrient-dense day is October 20 2018.

best and worst days

Dave’s food diary for the best and worst days are shown below for comparison. Dave 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)
Fried Eggs, Whole Egg 351
Milk, Whole 153
Tomato Raw, Includes Cherry, Grape, Roma 15
Tossed Salad, Plain, without Dressing 14
Broccoli, Cooked From Fresh 55
Cucumber, Raw, With Peel 13
Onion, White, Yellow or Red, Raw 15
Chicken Breast, Skin Removed Before Cooking 182
M&S, Organic British Beef Rump Steak 348
Lindt Excellence, 85% Cacao, Intense Dark Chocolate 113
Waitrose, Extra Thick Smooth & Velvety, Half Fat Cream 476

Worst Day

food name energy (kcal)
Fried Eggs, Whole Egg 351
Milk, Whole 153
Tomato Raw, Includes Cherry, Grape, Roma 15
Tossed Salad, Plain, without Dressing 14
Broccoli, Cooked From Fresh 55
Cucumber, Raw, With Peel 13
Onion, White, Yellow or Red, Raw 15
Chicken Breast, Skin Removed Before Cooking 182
M&S, Organic British Beef Rump Steak 348
Lindt Excellence, 85% Cacao, Intense Dark Chocolate 113
Waitrose, Extra Thick Smooth & Velvety, Half Fat Cream 476

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