Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Scott get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle and being zero 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 Scott’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Scott 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
2.7
Zinc : Copper
11.9
Potassium : Sodium
2.7
Calcium : Magnesium
2.1
Iron : Copper
9.4
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Scott’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: insomnia.

nutrient % DRI prioritize
Sodium 32%
Vitamin E 58%
Vitamin D 66%
Magnesium 86%
Calcium 90%
Potassium 93%
Omega-3 124%
Vitamin K1 135%
Thiamin (B1) 169%
Panto Acid (B5) 184%
Phosphorus 184%
Niacin (B3) 192%
Riboflavin (B2) 196%
Folate 291%
Vitamin B-6 225%
Vitamin A 198%
Copper 335%
Zinc 267%

optimal foods for you

The foods listed below will provide Scott with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . 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
veal 70.7 1.51 65%
turkey liver 891.7 1.89 47%
pork chops 532.8 1.74 54%
chicken breast 120.8 1.48 60%
beef kidney 541.6 1.57 52%
pork shoulder 143.1 1.62 56%
sirloin steak (lean) 5.3 1.77 57%
ground beef (lean) 18.4 1.44 60%
leg ham 96.5 1.65 56%
beef heart 189.9 1.79 52%
bison 101.2 1.71 53%
turkey gizzard -34.5 1.55 57%
top round steak -311.7 2.09 56%
chuck steak -111.6 1.94 51%
lamb lungs 8.4 0.95 58%
lamb heart 184.1 1.61 48%
beef roast -4.4 1.78 48%
turkey heart 80.0 1.74 47%
pork (lean) 56.0 2.09 44%
veal loin -46.1 1.75 48%
beef tripe -62.3 1.03 55%
lamb shank -191.1 1.96 48%
lamb chop -94.0 2.34 42%
porterhouse steak (fat trimmed) -38.4 1.45 50%
elk -32.4 1.93 44%
pork loin 58.7 1.93 41%
roast pork -20.1 1.99 41%
pork ribs -27.4 2.16 39%
roast ham 87.0 1.78 41%
chicken drumstick -213.1 1.49 47%
ground beef, 80/20 -1.3 2.70 31%
beef brisket -254.2 2.44 37%
lamb (lean) -111.6 1.44 43%
roast beef -216.4 2.19 38%
lamb sweetbread -167.6 1.44 43%
sirloin steak -337.1 2.43 36%
beef rib eye steak -226.8 2.48 33%
beef loin, top loin -343.1 2.50 34%
beef shortribs -546.9 2.95 33%
beef brisket -491.0 2.80 33%
rotisserie chicken thigh -352.3 1.93 39%
flank, steak -395.4 2.63 33%
beef brisket, flat half -511.0 2.89 32%
beef tenderloin steak -386.2 2.62 32%
beef rib, eye -404.6 2.65 32%
beef rib, small end -429.8 2.78 31%
beef brisket, flat half -551.2 2.98 31%
beef tenderloin steak -441.6 2.73 31%
ground beef, 75/25 -468.3 2.77 31%
ground turkey -356.5 2.58 30%
lamb leg -420.3 2.58 31%
ground beef 70/30 -464.1 2.70 30%
beef loin -479.3 2.78 30%
turkey -80.4 2.21 28%
ground beef 70/30 -513.5 2.77 30%
ground beef -406.1 2.48 30%
t-bone steak -538.9 2.94 26%
ham 10.2 1.49 29%
goat cheese -181.2 2.64 21%
pork ribs -651.7 3.61 18%
lamb brains -78.6 1.54 27%
lamb -1447.2 6.39 5%
sweetbread -165.3 3.18 12%
lamb rib -825.5 3.61 19%
headcheese -188.0 1.57 20%
duck -1234.0 3.37 18%
chicken -1731.4 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod 16.8 2.90 71%
crab 510.3 0.83 71%
lobster 449.8 0.89 71%
haddock -6.7 1.16 71%
halibut 255.9 1.11 66%
white fish 14.4 1.08 70%
pollock 31.9 1.11 69%
orange roughy -133.7 1.05 70%
crayfish 183.6 0.82 67%
salmon 620.2 1.56 52%
rockfish -12.5 1.09 66%
whiting -125.4 1.16 66%
tuna 140.9 1.84 52%
perch -60.7 0.96 62%
trout 223.2 1.68 45%
anchovy 65.7 2.10 44%
flounder -81.7 0.86 57%
sturgeon 47.9 1.35 49%
herring -38.6 2.17 36%
sardine -155.0 2.08 38%
mackerel -4.4 3.05 14%

macronutrients

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

macro targets

While Scott’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) 95 250
fat (g) 25 230
carbs (g) 0 0
energy (calories) 2450

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 Scott’s food log based on the harder to find 50% of the essential nutrients. Scott’s most nutrient dense day is October 13 2019 while his least nutrient-dense day is October 12 2019.

best and worst days

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