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
3.6
Zinc : Copper
2.5
Potassium : Sodium
0.9
Calcium : Magnesium
4.6
Iron : Copper
4.0
Calcium : Phosphorus
1.1

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 E 91%
Vitamin D 96%
Omega-3 102%
Magnesium 115%
Zinc 119%
Vitamin K1 129%
Folate 138%
Potassium 160%
Calcium 172%
Thiamin (B1) 186%
Phosphorus 197%
Niacin (B3) 230%
Vitamin C 242%
Vitamin B6 299%

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 49.5 1.51 65%
pork chops 469.0 1.74 54%
chicken breast 131.9 1.48 60%
sirloin steak (lean) 42.5 1.77 57%
pork shoulder 130.9 1.62 56%
ground beef (lean) 39.9 1.44 60%
leg ham 93.2 1.65 56%
beef kidney 192.9 1.57 52%
turkey liver 278.9 1.89 47%
turkey gizzard -60.1 1.55 57%
bison 28.3 1.71 53%
beef heart 34.3 1.79 52%
top round steak -296.6 2.09 56%
chuck steak -106.2 1.94 51%
lamb lungs -0.0 0.95 58%
beef roast 15.6 1.78 48%
lamb shank -102.3 1.96 48%
pork (lean) 70.7 2.09 44%
beef tripe -49.1 1.03 55%
lamb chop -49.1 2.34 42%
turkey heart 0.0 1.74 47%
lamb heart 28.3 1.61 48%
veal loin -84.5 1.75 48%
porterhouse steak (fat trimmed) -37.3 1.45 50%
elk -66.3 1.93 44%
roast pork -2.0 1.99 41%
pork loin 15.1 1.93 41%
roast ham 77.6 1.78 41%
pork ribs -44.3 2.16 39%
chicken drumstick -172.7 1.49 47%
ground beef, 80/20 -1.2 2.70 31%
lamb sweetbread -63.3 1.44 43%
beef brisket -241.5 2.44 37%
roast beef -214.0 2.19 38%
lamb (lean) -188.6 1.44 43%
sirloin steak -288.2 2.43 36%
beef loin, top loin -302.0 2.50 34%
beef shortribs -504.1 2.95 33%
beef rib eye steak -246.1 2.48 33%
beef brisket -477.6 2.80 33%
flank, steak -360.6 2.63 33%
beef tenderloin steak -343.3 2.62 32%
beef rib, eye -363.7 2.65 32%
beef rib, small end -384.7 2.78 31%
rotisserie chicken thigh -372.4 1.93 39%
beef brisket, flat half -501.5 2.89 32%
beef tenderloin steak -400.7 2.73 31%
ground turkey -291.8 2.58 30%
beef brisket, flat half -545.0 2.98 31%
ground beef, 75/25 -444.7 2.77 31%
beef loin -437.9 2.78 30%
turkey -74.9 2.21 28%
lamb leg -420.8 2.58 31%
ground beef 70/30 -445.9 2.70 30%
ground beef 70/30 -473.9 2.77 30%
ground beef -378.5 2.48 30%
ham 8.8 1.49 29%
t-bone steak -543.5 2.94 26%
lamb brains 60.8 1.54 27%
goat cheese -255.1 2.64 21%
pork ribs -604.7 3.61 18%
lamb rib -813.1 3.61 19%
lamb -1435.3 6.39 5%
headcheese -215.9 1.57 20%
sweetbread -635.1 3.18 12%
chicken -1633.1 2.19 36%
duck -1336.0 3.37 18%

Seafood based foods

food name nutrient density energy density insulin load
cod 154.1 2.90 71%
halibut 652.8 1.11 66%
salmon 1143.4 1.56 52%
crab 414.0 0.83 71%
lobster 325.5 0.89 71%
rockfish 381.5 1.09 66%
pollock 197.1 1.11 69%
haddock 34.1 1.16 71%
white fish 38.1 1.08 70%
whiting 112.4 1.16 66%
orange roughy -95.9 1.05 70%
crayfish 164.8 0.82 67%
tuna 386.9 1.84 52%
perch 31.4 0.96 62%
trout 467.3 1.68 45%
flounder 198.6 0.86 57%
anchovy 150.0 2.10 44%
sturgeon 90.8 1.35 49%
sardine 262.5 2.08 38%
herring 40.7 2.17 36%
mackerel 114.6 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 June 23 2020 while his least nutrient-dense day is July 06 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