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
3.7
Zinc : Copper
3.2
Potassium : Sodium
1.5
Calcium : Magnesium
1.1
Iron : Copper
2.0
Calcium : Phosphorus
0.1

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 C 2%
Manganese 9%
Calcium 14%
Vitamin K1 19%
Vitamin D 23%
Magnesium 26%
Vitamin E 26%
Sodium 32%
Thiamin (B1) 35%
Potassium 49%
Folate 67%
Omega-3 75%
Phosphorus 142%
Vitamin B-6 240%
Niacin (B3) 242%
Zinc 229%

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 57.7 1.51 65%
pork chops 504.3 1.74 54%
chicken breast 128.0 1.48 60%
sirloin steak (lean) 60.4 1.77 57%
pork shoulder 140.7 1.62 56%
ground beef (lean) 54.6 1.44 60%
leg ham 94.0 1.65 56%
bison 45.7 1.71 53%
turkey gizzard -62.4 1.55 57%
top round steak -275.2 2.09 56%
turkey liver 257.5 1.89 47%
chuck steak -95.3 1.94 51%
lamb lungs 3.3 0.95 58%
beef heart -80.7 1.79 52%
beef kidney 31.1 1.57 52%
beef roast 43.2 1.78 48%
beef tripe 57.0 1.03 55%
pork (lean) 91.2 2.09 44%
lamb shank -169.1 1.96 48%
turkey heart -3.1 1.74 47%
veal loin -66.3 1.75 48%
porterhouse steak (fat trimmed) -32.0 1.45 50%
lamb chop -91.5 2.34 42%
elk -44.3 1.93 44%
lamb heart -95.5 1.61 48%
roast ham 108.6 1.78 41%
pork loin 20.4 1.93 41%
roast pork -10.5 1.99 41%
pork ribs -18.5 2.16 39%
chicken drumstick -194.8 1.49 47%
ground beef, 80/20 -1.3 2.70 31%
beef brisket -216.2 2.44 37%
lamb (lean) -107.8 1.44 43%
roast beef -204.7 2.19 38%
lamb sweetbread -123.4 1.44 43%
sirloin steak -272.7 2.43 36%
beef loin, top loin -276.2 2.50 34%
beef shortribs -482.9 2.95 33%
beef rib eye steak -207.0 2.48 33%
beef brisket -448.6 2.80 33%
flank, steak -333.4 2.63 33%
beef tenderloin steak -316.3 2.62 32%
rotisserie chicken thigh -332.4 1.93 39%
beef rib, eye -336.4 2.65 32%
beef rib, small end -355.9 2.78 31%
beef brisket, flat half -471.6 2.89 32%
beef tenderloin steak -372.5 2.73 31%
beef brisket, flat half -514.2 2.98 31%
ground beef, 75/25 -416.2 2.77 31%
beef loin -409.1 2.78 30%
ground beef 70/30 -418.0 2.70 30%
lamb leg -393.9 2.58 31%
turkey -71.7 2.21 28%
ground turkey -391.3 2.58 30%
ground beef -352.8 2.48 30%
ground beef 70/30 -466.6 2.77 30%
t-bone steak -539.4 2.94 26%
ham 11.5 1.49 29%
goat cheese -245.1 2.64 21%
pork ribs -628.3 3.61 18%
lamb -1368.3 6.39 5%
lamb rib -775.4 3.61 19%
lamb brains -176.1 1.54 27%
headcheese -200.8 1.57 20%
sweetbread -704.6 3.18 12%
duck -1278.0 3.37 18%
chicken -1675.5 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod 91.1 2.90 71%
halibut 451.6 1.11 66%
crab 291.8 0.83 71%
lobster 143.5 0.89 71%
haddock 11.1 1.16 71%
white fish 20.8 1.08 70%
pollock 66.0 1.11 69%
orange roughy -99.7 1.05 70%
salmon 637.3 1.56 52%
rockfish 95.0 1.09 66%
crayfish 105.1 0.82 67%
whiting -50.1 1.16 66%
tuna 73.7 1.84 52%
perch -37.9 0.96 62%
trout 227.2 1.68 45%
flounder -19.8 0.86 57%
anchovy 65.5 2.10 44%
sturgeon 53.3 1.35 49%
herring -33.7 2.17 36%
sardine -123.5 2.08 38%
mackerel 12.6 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) 95 245
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 April 13 2019 while his least nutrient-dense day is April 06 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