Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nick 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 autoimmune.

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 Nick’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
5.0
Zinc : Copper
16.3
Potassium : Sodium
1.0
Calcium : Magnesium
4.5
Iron : Copper
15.1
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nick’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: depression, inflammation, low testosterone, headaches, adhd.

nutrient % DRI prioritize
Vitamin D 32%
Manganese 41%
Magnesium 57%
Folate 71%
Omega-3 74%
Thiamin (B1) 96%
Phosphorus 98%
Vitamin A 103%
Vitamin K1 113%
Vitamin C 119%
Copper 120%
Vitamin E 122%
Calcium 127%
Cystine 272%
Vitamin B-12 272%
Niacin (B3) 300%
Riboflavin (B2) 167%
Selenium 220%
Zinc 130%

optimal foods for you

The foods listed below will provide Nick 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
lamb liver 2119.3 1.68 48%
veal liver 1973.9 1.92 55%
beef liver 1837.1 1.75 60%
pork liver 1706.6 1.65 59%
lamb kidney 1157.1 1.12 52%
beef kidney 1055.2 1.57 52%
turkey liver 1207.2 1.89 47%
pork chops 1020.3 1.74 54%
chicken liver 932.6 1.72 50%
lamb (lean) 555.0 1.44 43%
lamb heart 604.5 1.61 48%
lean pastrami 173.6 0.95 73%
beef tripe 127.2 1.03 55%
lamb lungs 89.8 0.95 58%
chicken breast 280.1 1.48 60%
turkey breast -15.3 0.95 55%
pork shoulder 317.4 1.62 56%
turkey 21.6 1.12 63%
frankfurter (fat free) 1.1 1.09 67%

Seafood based foods

food name nutrient density energy density insulin load
mussel 1078.0 0.86 63%
crab 1059.1 0.83 71%
lobster 1025.4 0.89 71%
mollusks conch 1118.5 1.30 54%
crayfish 527.5 0.82 67%
octopus 947.5 1.64 71%
clam 811.4 1.42 73%
oysters 422.6 1.02 59%
molluscs 31.5 0.69 77%
shrimp 126.0 1.19 69%
welk 949.6 2.75 82%
scallop 73.5 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 808.0 0.23 49%
turnip greens 631.1 0.29 44%
amaranth leaves 465.8 0.21 86%
collards 452.9 0.33 37%
kale 352.2 0.28 60%
parsley 292.1 0.36 48%
escarole 194.2 0.19 24%
pumpkin 189.4 0.20 76%
zucchini 162.3 0.17 40%
onions 226.1 0.32 65%
broccoli 237.2 0.35 50%
summer squash 131.1 0.19 45%
celery 121.6 0.18 50%
winter squash 241.3 0.40 69%
watercress 82.3 0.11 65%
beet greens 119.0 0.22 35%
chard 100.3 0.19 51%
cucumber 61.2 0.12 40%
butternut squash 231.7 0.45 75%
cauliflower 111.8 0.25 50%
lettuce 64.5 0.15 50%
radicchio 80.2 0.23 68%
endive 47.4 0.17 7%
radishes 34.0 0.16 43%
carrots 163.5 0.41 64%
sauerkraut 48.8 0.19 39%
rhubarb 57.4 0.21 55%
alfalfa 64.1 0.23 19%
arugula 29.5 0.25 45%
chayote 28.8 0.24 41%
peas 115.6 0.42 65%
turnips 1.0 0.21 51%
blackberries 85.3 0.43 27%
chives 11.7 0.30 48%
turnips -50.9 0.22 61%
cantaloupe -8.2 0.34 70%
limes -33.8 0.30 70%
strawberries -30.1 0.32 49%
carambola -31.5 0.31 56%
mulberries -0.1 0.43 74%
beets -8.0 0.43 70%
celeriac -11.3 0.42 72%
boysenberries 9.5 0.50 54%
grapefruit -127.9 0.30 83%
apricots -40.7 0.48 71%
raspberries -19.5 0.52 30%
apricots -63.2 0.48 86%
gooseberries -95.4 0.44 52%
watermelon -175.6 0.30 60%
peaches -160.4 0.39 70%
grapefruit -205.1 0.33 85%
kiwifruit -66.3 0.61 55%
cherries -132.5 0.50 61%
lemongrass 123.5 0.99 93%
cranberries -165.4 0.46 65%
honeydew melon -226.0 0.36 66%
nectarines -187.3 0.44 72%
mango -110.7 0.60 63%
oranges -191.5 0.46 77%
pineapple -190.8 0.50 76%
quince -155.4 0.57 86%
pears -231.5 0.42 64%
blueberries -162.7 0.57 56%
ginger -62.6 0.80 81%
-297.1 0.53 74%
grapefruit juice -342.0 0.46 95%

macronutrients

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

macro targets

While Nick’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) 115 285
fat (g) 30 150
carbs (g) 0 100
energy (calories) 2200

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 Nick’s food log based on the harder to find 50% of the essential nutrients. Nick’s most nutrient dense day is July 11 2019 while his least nutrient-dense day is May 23 2019.

best and worst days

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