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
2.3
Zinc : Copper
16.4
Potassium : Sodium
1.4
Calcium : Magnesium
3.2
Iron : Copper
15.0
Calcium : Phosphorus
0.5

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 K1 46%
Vitamin E 56%
Sodium 58%
Magnesium 63%
Vitamin D 76%
Potassium 88%
Manganese 94%
Calcium 101%
Thiamin (B1) 114%
Panto Acid (B5) 127%
Omega-3 134%
Folate 156%
Phosphorus 165%
Vitamin B-6 199%
Niacin (B3) 223%
Vitamin A 247%
Copper 216%
Zinc 237%

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 27.9 1.51 65%
pork chops 429.1 1.74 54%
chicken breast 120.9 1.48 60%
turkey liver 672.7 1.89 47%
sirloin steak (lean) -20.5 1.77 57%
ground beef (lean) 1.2 1.44 60%
pork shoulder 80.0 1.62 56%
leg ham 58.2 1.65 56%
beef kidney 369.8 1.57 52%
beef heart 111.5 1.79 52%
turkey gizzard -70.7 1.55 57%
bison 29.4 1.71 53%
top round steak -384.2 2.09 56%
lamb lungs -2.6 0.95 58%
chuck steak -169.5 1.94 51%
beef tripe 40.0 1.03 55%
lamb heart 146.4 1.61 48%
beef roast -25.0 1.78 48%
lamb shank -187.9 1.96 48%
turkey heart 21.1 1.74 47%
pork (lean) -5.7 2.09 44%
veal loin -107.2 1.75 48%
lamb chop -106.8 2.34 42%
porterhouse steak (fat trimmed) -80.7 1.45 50%
elk -111.6 1.93 44%
roast pork -39.4 1.99 41%
pork loin -94.9 1.93 41%
roast ham 0.5 1.78 41%
pork ribs -129.8 2.16 39%
chicken drumstick -236.8 1.49 47%
ground beef, 80/20 -1.7 2.70 31%
lamb sweetbread -103.1 1.44 43%
beef brisket -355.3 2.44 37%
roast beef -301.9 2.19 38%
sirloin steak -398.6 2.43 36%
beef loin, top loin -418.7 2.50 34%
lamb (lean) -365.8 1.44 43%
beef rib eye steak -310.6 2.48 33%
beef shortribs -652.0 2.95 33%
rotisserie chicken thigh -425.4 1.93 39%
beef brisket -607.6 2.80 33%
flank, steak -484.8 2.63 33%
beef tenderloin steak -467.8 2.62 32%
beef rib, eye -487.0 2.65 32%
ground turkey -345.4 2.58 30%
beef rib, small end -518.4 2.78 31%
beef brisket, flat half -635.5 2.89 32%
beef tenderloin steak -530.1 2.73 31%
beef brisket, flat half -683.5 2.98 31%
ground beef, 75/25 -562.7 2.77 31%
turkey -87.5 2.21 28%
lamb leg -526.4 2.58 31%
beef loin -570.6 2.78 30%
ground beef 70/30 -561.1 2.70 30%
ground beef 70/30 -601.9 2.77 30%
ground beef -490.7 2.48 30%
ham 0.5 1.49 29%
t-bone steak -648.9 2.94 26%
lamb brains 117.1 1.54 27%
goat cheese -246.0 2.64 21%
pork ribs -773.9 3.61 18%
sweetbread -190.4 3.18 12%
lamb rib -988.4 3.61 19%
lamb -1766.3 6.39 5%
headcheese -230.6 1.57 20%
duck -1518.6 3.37 18%
chicken -1987.5 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod 133.6 2.90 71%
lobster 654.8 0.89 71%
crab 649.7 0.83 71%
halibut 576.6 1.11 66%
salmon 1113.8 1.56 52%
pollock 172.9 1.11 69%
haddock 23.5 1.16 71%
white fish 38.3 1.08 70%
rockfish 313.4 1.09 66%
crayfish 281.2 0.82 67%
whiting 72.9 1.16 66%
orange roughy -141.3 1.05 70%
tuna 402.5 1.84 52%
perch 9.7 0.96 62%
trout 474.6 1.68 45%
flounder 143.6 0.86 57%
anchovy 145.6 2.10 44%
sturgeon 87.7 1.35 49%
sardine 198.8 2.08 38%
herring 28.0 2.17 36%
mackerel 98.9 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) 95 240
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 January 25 2020 while his least nutrient-dense day is January 24 2020.

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