Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rob 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 and being low carb.

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 Rob’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
0.8
Zinc : Copper
10.4
Potassium : Sodium
0.6
Calcium : Magnesium
1.3
Iron : Copper
25.7
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Rob’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, high estrogen, fatigue, inflammation, low testosterone, sleep apnea.

nutrient % DRI prioritize
Calcium 35%
Potassium 36%
Phosphorus 58%
Zinc 71%
Magnesium 83%
Copper 106%
Selenium 119%
Omega-3 141%
Manganese 146%
Sodium 152%
Folate 162%
Vitamin C 196%
Vitamin D 210%
Vitamin K 370%
Vitamin B3 (Niacin) 351%
Vitamin E 237%
Vitamin A 305%

optimal foods for you

The foods listed below will provide Rob with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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 liver 1036.0 1.68 48%
beef liver 1012.0 1.75 60%
veal liver 1073.0 1.92 55%
pork liver 821.7 1.65 59%
lamb kidney 483.7 1.12 52%
turkey liver 684.0 1.89 47%
chicken liver 476.6 1.72 50%
beef kidney 392.5 1.57 52%
beef tripe 113.0 1.03 55%
lean pastrami 62.7 0.95 73%
lamb lungs 23.4 0.95 58%
turkey breast -15.3 0.95 55%
turkey 45.4 1.12 63%
chicken breast 157.7 1.48 60%
frankfurter (fat free) -12.8 1.09 67%
beef brains 116.0 1.51 22%
pork chops 193.8 1.74 54%
beef tripe -149.4 0.94 38%
lamb brains 83.1 1.54 27%
ground beef (lean) 36.7 1.44 60%
lamb heart 83.4 1.61 48%
turkey gizzard 37.3 1.55 57%
veal 15.8 1.51 65%
ham -23.6 1.49 29%
bison 64.4 1.71 53%
sirloin steak (lean) 77.6 1.77 57%
turkey heart 56.9 1.74 47%
beef roast 70.1 1.78 48%
lamb sweetbread -70.9 1.44 43%
pork shoulder -2.2 1.62 56%
beef heart 58.0 1.79 52%
porterhouse steak (fat trimmed) -121.5 1.45 50%
lamb (lean) -132.4 1.44 43%
ground pork 23.3 1.85 54%
chicken drumstick -125.7 1.49 47%
leg ham -63.9 1.65 56%
whole egg -178.6 1.43 30%
pork stomach, cooked -143.4 1.57 32%
rib eye fillet -2.7 1.99 45%
chuck steak -67.7 1.94 51%
veal loin -154.7 1.75 48%
headcheese -260.1 1.57 20%
sausage, italian -294.7 1.49 39%
roast pork -112.9 1.99 41%
lamb shank -157.0 1.96 48%

Seafood based foods

food name nutrient density energy density insulin load
crab 868.9 0.83 71%
mussel 675.5 0.86 63%
crayfish 425.6 0.82 67%
flounder 384.0 0.86 57%
oysters 336.3 1.02 59%
sardine 619.6 2.08 38%
molluscs 7.2 0.69 77%
herring 70.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
spinach 742.5 0.23 49%
turnip greens 665.7 0.29 44%
collards 490.7 0.33 37%
kale 405.9 0.28 60%
snap beans 339.0 0.15 58%
pumpkin 332.9 0.20 76%
chinese cabbage 272.8 0.12 54%
parsley 343.5 0.36 48%
portabella mushrooms 319.2 0.29 55%
asparagus 277.7 0.22 50%
red peppers 299.2 0.31 40%
escarole 228.0 0.19 24%
celery 192.0 0.18 50%
zucchini 188.9 0.17 40%
mustard greens 221.7 0.27 36%
banana pepper 221.3 0.27 36%
summer squash 183.5 0.19 45%
mung beans 148.7 0.19 74%
cauliflower 165.5 0.25 50%
jalapeno peppers 172.2 0.27 37%
okra 155.9 0.22 50%
pickles 87.7 0.12 40%
cucumber 87.7 0.12 40%
sauerkraut 114.4 0.19 39%
watercress 77.0 0.11 65%
chard 109.0 0.19 51%
rhubarb 113.1 0.21 55%
cabbage 117.0 0.23 55%
beet greens 112.8 0.22 35%
radishes 77.7 0.16 43%
radicchio 103.6 0.23 68%
chicory greens 96.2 0.23 23%
lettuce 63.7 0.15 50%
turnips 75.7 0.21 51%
white mushroom 77.7 0.22 65%
chayote 80.7 0.24 41%
endive 49.8 0.17 7%
blackberries 142.4 0.43 27%
alfalfa 53.7 0.23 19%
eggplant 54.8 0.25 35%
arugula 33.8 0.25 45%
turnips 23.4 0.22 61%
coriander 14.8 0.23 30%
chives 12.8 0.30 48%
raspberries 21.3 0.52 30%
olives -10.3 1.45 3%

macronutrients

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

macro targets

While Rob’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) 80 190
fat (g) 20 65
carbs (g) 0 110
energy (calories) 1350

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 Rob’s food log based on the harder to find 50% of the essential nutrients. Rob’s most nutrient dense day is March 13 2020 while his least nutrient-dense day is May 29 2020.

best and worst days

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