Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he 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 his 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
3.3
Zinc : Copper
7.9
Potassium : Sodium
1.3
Calcium : Magnesium
2.0
Iron : Copper
14.4
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his 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, inflammation, adhd, sleep apnea.

nutrient % DRI prioritize
Vitamin D 36%
Vitamin E 75%
Zinc 87%
Sodium 90%
Panto Acid (B5) 96%
Magnesium 106%
Calcium 107%
Potassium 122%
Manganese 126%
Riboflavin (B2) 132%
Phosphorus 157%
Thiamin (B1) 164%
Copper 167%
Cystine 328%
Vitamin B-12 245%
Folate 293%
Vitamin B-6 212%
Niacin (B3) 213%
Selenium 353%

optimal foods for you

The foods listed below will provide he 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
chicken liver 16.6 1.72 50%
turkey liver 15.5 1.89 47%
veal liver 16.7 1.92 55%
lamb liver 14.5 1.68 48%
beef liver 16.6 1.75 60%
lamb kidney 14.0 1.12 52%
pork liver 14.6 1.65 59%
turkey heart 10.0 1.74 47%
beef kidney 9.6 1.57 52%
whole egg 4.1 1.43 30%
beef brains 2.5 1.51 22%
liver sausage 2.9 3.31 13%
lamb brains 3.4 1.54 27%
egg yolk 2.0 2.75 18%
lamb heart 6.4 1.61 48%
pork chops 7.3 1.74 54%
ham 1.8 1.49 29%
bison 6.6 1.71 53%
liverwurst 1.1 3.26 16%
chicken breast 7.6 1.48 60%
pork ribs 4.1 2.16 39%
pork loin 4.1 1.93 41%
beef roast 5.4 1.78 48%
roast pork 4.0 1.99 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 10.7 1.43 47%
caviar 8.0 2.64 33%
salmon 9.8 1.56 52%
crab 12.4 0.83 71%
mackerel 3.4 3.05 14%
trout 7.5 1.68 45%
oysters 9.4 1.02 59%
mussel 9.8 0.86 63%
halibut 9.9 1.11 66%
lobster 10.5 0.89 71%
sturgeon 6.5 1.35 49%
herring 4.9 2.17 36%
anchovy 6.4 2.10 44%
mollusks conch 7.3 1.30 54%
tuna 7.6 1.84 52%
crayfish 9.3 0.82 67%
sardine 4.5 2.08 38%
pollock 8.6 1.11 69%
octopus 9.7 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
endive 13.9 0.17 7%
coriander 17.5 0.23 30%
chicory greens 15.9 0.23 23%
spinach 18.5 0.23 49%
asparagus 18.4 0.22 50%
beet greens 14.9 0.22 35%
escarole 10.9 0.19 24%
alfalfa 9.2 0.23 19%
wheat bran 15.3 2.16 38%
portabella mushrooms 15.9 0.29 55%
mustard greens 10.9 0.27 36%
watercress 16.1 0.11 65%
zucchini 10.7 0.17 40%
chard 12.9 0.19 51%
lettuce 12.6 0.15 50%
white mushroom 15.8 0.22 65%
banana pepper 9.7 0.27 36%
arugula 11.1 0.25 45%
chives 11.5 0.30 48%
broccoli 11.8 0.35 50%
okra 11.5 0.22 50%
chinese cabbage 12.0 0.12 54%
parsley 10.8 0.36 48%
turnip greens 9.8 0.29 44%
jalapeno peppers 8.1 0.27 37%
seaweed (laver) 16.9 0.35 80%
shiitake mushroom 12.2 0.39 58%
celery 9.9 0.18 50%
red peppers 8.0 0.31 40%
summer squash 8.7 0.19 45%
yeast extract spread 13.7 1.85 59%
eggplant 6.3 0.25 35%
cauliflower 9.4 0.25 50%
radishes 7.4 0.16 43%
chayote 7.1 0.24 41%
spirulina 13.1 0.26 70%
cucumber 6.6 0.12 40%
pickles 6.6 0.12 40%
collards 6.1 0.33 37%
sauerkraut 6.2 0.19 39%
blackberries 3.4 0.43 27%
radicchio 11.3 0.23 68%
amaranth leaves 14.4 0.21 86%
avocado -0.3 1.60 8%
brussel sprouts 6.6 0.42 50%
artichokes 6.5 0.47 49%
kale 8.2 0.28 60%
raspberries 1.6 0.52 30%
olives -2.8 1.45 3%
cabbage 6.2 0.23 55%
snap beans 6.4 0.15 58%
red cabbage 5.8 0.29 55%
mung beans 9.5 0.19 74%
turnips 4.7 0.21 51%
sunflower seeds 4.1 5.46 15%
soybeans (sprouted) 4.9 0.81 49%
edamame 3.5 1.21 41%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 120 245
fat (g) 25 135
carbs (g) 0 125
energy (calories) 1850

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is January 30 2018 while his least nutrient-dense day is January 30 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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)
Brussels Sprouts, Cooked from Fresh 180
Sour Cream 228
Bacon, Pork 585
Greek Yogurt, Plain, Premium 175
Olive Oil 40
Spinach, Raw 35
Arugula, Raw 13
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 129
Black Beans, Canned, Drained 280
Amazing Herbs, Black Cumin Seed Oil 88
Fish Oil, Cod Liver 9
Onnit, Krill Oil 10

Worst Day

food name energy (kcal)
Brussels Sprouts, Cooked from Fresh 180
Sour Cream 228
Bacon, Pork 585
Greek Yogurt, Plain, Premium 175
Olive Oil 40
Spinach, Raw 35
Arugula, Raw 13
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 129
Black Beans, Canned, Drained 280
Amazing Herbs, Black Cumin Seed Oil 88
Fish Oil, Cod Liver 9
Onnit, Krill Oil 10

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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