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).

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
3.2
Zinc : Copper
12.5
Potassium : Sodium
1.3
Calcium : Magnesium
3.5
Iron : Copper
14.8
Calcium : Phosphorus
0.7

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
Vitamin E 58%
Sodium 64%
Magnesium 70%
Vitamin D 70%
Thiamin (B1) 80%
Potassium 87%
Omega-3 91%
Folate 101%
Zinc 102%
Vitamin K1 113%
Calcium 121%
Copper 123%
Panto Acid (B5) 124%
Vitamin B-12 246%
Vitamin B-6 196%
Niacin (B3) 173%
Vitamin A 468%

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 61.9 1.51 65%
pork chops 492.6 1.74 54%
turkey liver 853.8 1.89 47%
chicken breast 119.3 1.48 60%
beef kidney 493.0 1.57 52%
ground beef (lean) 64.7 1.44 60%
sirloin steak (lean) 22.5 1.77 57%
pork shoulder 99.3 1.62 56%
leg ham 69.4 1.65 56%
bison 96.3 1.71 53%
turkey gizzard -38.1 1.55 57%
beef heart 121.4 1.79 52%
top round steak -316.4 2.09 56%
chuck steak -106.6 1.94 51%
lamb lungs 23.9 0.95 58%
beef roast 49.0 1.78 48%
lamb heart 194.2 1.61 48%
turkey heart 76.2 1.74 47%
beef tripe -57.0 1.03 55%
pork (lean) 25.6 2.09 44%
veal loin -67.4 1.75 48%
lamb shank -226.0 1.96 48%
porterhouse steak (fat trimmed) -40.4 1.45 50%
lamb chop -129.4 2.34 42%
elk -39.1 1.93 44%
roast pork -34.0 1.99 41%
pork ribs -86.8 2.16 39%
roast ham 48.3 1.78 41%
pork loin -62.7 1.93 41%
chicken drumstick -253.5 1.49 47%
lamb (lean) -24.0 1.44 43%
ground beef, 80/20 -1.2 2.70 31%
beef brisket -284.9 2.44 37%
lamb sweetbread -117.5 1.44 43%
roast beef -253.8 2.19 38%
sirloin steak -355.9 2.43 36%
beef shortribs -569.8 2.95 33%
beef loin, top loin -369.5 2.50 34%
beef rib eye steak -271.6 2.48 33%
beef brisket -545.6 2.80 33%
flank, steak -398.9 2.63 33%
rotisserie chicken thigh -411.8 1.93 39%
beef tenderloin steak -417.6 2.62 32%
beef rib, eye -429.7 2.65 32%
beef brisket, flat half -569.1 2.89 32%
beef rib, small end -465.9 2.78 31%
beef tenderloin steak -472.1 2.73 31%
beef brisket, flat half -612.3 2.98 31%
ground beef, 75/25 -485.0 2.77 31%
ground beef 70/30 -483.7 2.70 30%
lamb leg -454.4 2.58 31%
beef loin -512.2 2.78 30%
ground turkey -416.9 2.58 30%
ground beef -415.5 2.48 30%
turkey -90.4 2.21 28%
ground beef 70/30 -543.5 2.77 30%
t-bone steak -613.6 2.94 26%
ham 7.8 1.49 29%
goat cheese -236.7 2.64 21%
lamb brains 59.1 1.54 27%
pork ribs -792.0 3.61 18%
lamb rib -906.3 3.61 19%
lamb -1669.1 6.39 5%
sweetbread -234.3 3.18 12%
headcheese -218.8 1.57 20%
duck -1456.0 3.37 18%
chicken -2024.2 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod 128.9 2.90 71%
crab 616.6 0.83 71%
lobster 511.2 0.89 71%
halibut 415.5 1.11 66%
haddock 5.9 1.16 71%
white fish 32.3 1.08 70%
pollock 86.9 1.11 69%
orange roughy -138.8 1.05 70%
crayfish 239.5 0.82 67%
salmon 759.5 1.56 52%
rockfish 74.8 1.09 66%
whiting -55.1 1.16 66%
tuna 284.8 1.84 52%
perch -42.2 0.96 62%
trout 295.7 1.68 45%
flounder -41.1 0.86 57%
anchovy 63.6 2.10 44%
sturgeon 58.8 1.35 49%
sardine -15.6 2.08 38%
herring 21.4 2.17 36%
mackerel 31.7 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 November 30 2019 while his least nutrient-dense day is November 28 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