Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sergey get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss 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 Sergey’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sergey 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
3.0
Zinc : Copper
24.3
Potassium : Sodium
1.0
Calcium : Magnesium
1.0
Iron : Copper
17.1
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sergey’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 16%
Calcium 27%
Vitamin E 51%
Sodium 53%
Magnesium 56%
Potassium 57%
Vitamin D 80%
Copper 101%
Folate 109%
Vitamin K1 111%
Phosphorus 122%
Thiamin (B1) 122%
Vitamin C 135%

optimal foods for you

The foods listed below will provide Sergey with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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
beef tripe 23.7 1.03 55%
lamb lungs -1.3 0.95 58%
turkey liver 205.9 1.89 47%
beef kidney 105.7 1.57 52%
pork chops 85.2 1.74 54%
ham 9.3 1.49 29%
roast ham 50.9 1.78 41%
beef heart 41.3 1.79 52%
lamb heart -1.0 1.61 48%
lamb sweetbread -74.5 1.44 43%
leg ham -31.9 1.65 56%
pork shoulder -39.2 1.62 56%
turkey heart -16.0 1.74 47%
lamb brains -73.8 1.54 27%
veal -82.0 1.51 65%
pork (lean) 40.6 2.09 44%
chicken breast -113.5 1.48 60%
turkey gizzard -98.8 1.55 57%
bison -94.0 1.71 53%
headcheese -131.2 1.57 20%
porterhouse steak (fat trimmed) -165.1 1.45 50%
ground beef (lean) -170.1 1.44 60%
sweetbread 201.5 3.18 12%
roast pork -79.6 1.99 41%
turkey -71.9 2.21 28%
beef roast -180.3 1.78 48%
sirloin steak (lean) -190.9 1.77 57%
veal loin -210.2 1.75 48%
ground beef, 80/20 -2.1 2.70 31%
chicken drumstick -274.2 1.49 47%
elk -206.0 1.93 44%
pork ribs -166.9 2.16 39%
lamb shank -218.4 1.96 48%
lamb chop -151.1 2.34 42%
pork loin -269.3 1.93 41%
goat cheese -123.2 2.64 21%
chuck steak -283.8 1.94 51%
rotisserie chicken thigh -312.8 1.93 39%
top round steak -298.1 2.09 56%
beef brisket -278.3 2.44 37%
roast beef -350.6 2.19 38%
beef rib eye steak -323.1 2.48 33%
sirloin steak -366.4 2.43 36%
beef loin, top loin -363.5 2.50 34%
flank, steak -348.6 2.63 33%
ground beef -409.8 2.48 30%
lamb leg -392.0 2.58 31%
beef tenderloin steak -387.5 2.62 32%
beef rib, eye -396.5 2.65 32%
ground turkey -416.3 2.58 30%
beef tenderloin steak -416.5 2.73 31%
beef rib, small end -416.4 2.78 31%
ground beef 70/30 -450.2 2.70 30%
beef loin -444.3 2.78 30%
ground beef, 75/25 -458.7 2.77 31%
beef brisket -463.7 2.80 33%
ground beef 70/30 -478.0 2.77 30%
lamb (lean) -782.1 1.44 43%
beef brisket, flat half -464.7 2.89 32%
beef shortribs -491.4 2.95 33%
beef brisket, flat half -483.9 2.98 31%
t-bone steak -519.9 2.94 26%
pork ribs -495.1 3.61 18%
lamb rib -636.4 3.61 19%
duck -873.3 3.37 18%
chicken -1493.8 2.19 36%
lamb -722.5 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 275.6 0.83 71%
crayfish 155.8 0.82 67%
lobster 159.7 0.89 71%
salmon 295.6 1.56 52%
halibut 162.4 1.11 66%
trout 193.9 1.68 45%
flounder -4.6 0.86 57%
rockfish 45.2 1.09 66%
white fish 27.3 1.08 70%
perch -27.5 0.96 62%
haddock -13.7 1.16 71%
sturgeon 22.1 1.35 49%
orange roughy -52.0 1.05 70%
pollock -43.9 1.11 69%
whiting -34.3 1.16 66%
anchovy -5.8 2.10 44%
tuna -104.1 1.84 52%
herring -31.2 2.17 36%
sardine -78.1 2.08 38%
cod 26.9 2.90 71%
mackerel 34.9 3.05 14%

macronutrients

The macronutrient split of Sergey’s diet is shown in the chart below.

macro targets

While Sergey’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) 105 255
fat (g) 30 165
carbs (g) 0 0
energy (calories) 1900

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 Sergey’s food log based on the harder to find 50% of the essential nutrients. Sergey’s most nutrient dense day is July 02 2019 while his least nutrient-dense day is June 20 2019.

best and worst days

Sergey’s food diary for the best and worst days are shown below for comparison. Sergey 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