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
1.9
Zinc : Copper
24.4
Potassium : Sodium
3.3
Calcium : Magnesium
2.1
Iron : Copper
9.0
Calcium : Phosphorus
0.3

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 21%
Vitamin K1 50%
Magnesium 52%
Calcium 54%
Vitamin E 65%
Manganese 68%
Potassium 75%
Vitamin C 138%
Riboflavin (B2) 148%
Thiamin (B1) 148%
Panto Acid (B5) 149%
Folate 150%
Phosphorus 170%
Vitamin B-6 265%
Niacin (B3) 270%
Vitamin A 353%
Copper 290%
Zinc 473%

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 56.2 1.51 65%
turkey liver 883.8 1.89 47%
pork chops 446.9 1.74 54%
chicken breast 106.4 1.48 60%
beef kidney 509.9 1.57 52%
pork shoulder 114.9 1.62 56%
ground beef (lean) 4.5 1.44 60%
sirloin steak (lean) -25.6 1.77 57%
leg ham 75.0 1.65 56%
beef heart 169.5 1.79 52%
bison 71.4 1.71 53%
turkey gizzard -38.8 1.55 57%
top round steak -332.5 2.09 56%
chuck steak -133.2 1.94 51%
lamb lungs 9.5 0.95 58%
lamb heart 168.3 1.61 48%
beef tripe 44.8 1.03 55%
beef roast -9.4 1.78 48%
turkey heart 76.8 1.74 47%
pork (lean) 23.8 2.09 44%
veal loin -61.3 1.75 48%
lamb shank -210.8 1.96 48%
lamb chop -108.1 2.34 42%
porterhouse steak (fat trimmed) -52.7 1.45 50%
elk -70.4 1.93 44%
roast pork -51.9 1.99 41%
pork loin -40.3 1.93 41%
roast ham 30.8 1.78 41%
pork ribs -94.7 2.16 39%
chicken drumstick -231.9 1.49 47%
ground beef, 80/20 -1.7 2.70 31%
beef brisket -297.4 2.44 37%
roast beef -237.8 2.19 38%
lamb (lean) -185.4 1.44 43%
lamb sweetbread -184.5 1.44 43%
sirloin steak -364.6 2.43 36%
beef rib eye steak -233.6 2.48 33%
beef shortribs -580.7 2.95 33%
beef loin, top loin -387.7 2.50 34%
rotisserie chicken thigh -355.4 1.93 39%
beef brisket -522.9 2.80 33%
flank, steak -442.4 2.63 33%
beef brisket, flat half -562.6 2.89 32%
beef tenderloin steak -433.0 2.62 32%
beef rib, eye -451.8 2.65 32%
beef rib, small end -479.5 2.78 31%
beef brisket, flat half -604.4 2.98 31%
ground beef, 75/25 -494.6 2.77 31%
beef tenderloin steak -490.4 2.73 31%
ground turkey -385.4 2.58 30%
lamb leg -444.8 2.58 31%
ground beef 70/30 -490.0 2.70 30%
beef loin -511.7 2.78 30%
turkey -81.5 2.21 28%
ground beef 70/30 -539.9 2.77 30%
ground beef -429.9 2.48 30%
t-bone steak -569.6 2.94 26%
ham 8.1 1.49 29%
goat cheese -191.9 2.64 21%
lamb brains -92.5 1.54 27%
lamb -1497.9 6.39 5%
pork ribs -738.9 3.61 18%
lamb rib -859.9 3.61 19%
sweetbread -208.6 3.18 12%
headcheese -200.8 1.57 20%
duck -1288.2 3.37 18%
chicken -1811.3 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod -21.3 2.90 71%
crab 504.1 0.83 71%
lobster 437.4 0.89 71%
haddock -12.6 1.16 71%
white fish -23.9 1.08 70%
pollock 4.6 1.11 69%
orange roughy -151.2 1.05 70%
crayfish 186.9 0.82 67%
halibut -8.5 1.11 66%
whiting -167.2 1.16 66%
rockfish -213.4 1.09 66%
tuna 108.7 1.84 52%
perch -85.1 0.96 62%
salmon 84.4 1.56 52%
anchovy 52.2 2.10 44%
flounder -213.0 0.86 57%
sturgeon -0.8 1.35 49%
trout -29.4 1.68 45%
herring -52.3 2.17 36%
sardine -295.7 2.08 38%
mackerel -112.6 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 May 16 2019 while his least nutrient-dense day is May 18 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