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
2.4
Zinc : Copper
25.4
Potassium : Sodium
1.3
Calcium : Magnesium
2.1
Iron : Copper
12.1
Calcium : Phosphorus
0.7

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
Manganese 93%
Sodium 139%
Folate 160%
Vitamin K1 163%
Leucine 174%
Magnesium 180%
Valine 182%
Omega-3 185%
Potassium 185%
Calcium 186%
Cystine 275%
Vitamin B-12 442%
Riboflavin (B2) 448%
Vitamin C 289%
Vitamin E 233%
Selenium 342%
Copper 218%
Zinc 368%

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
veal liver 13.9 1.92 55%
chicken liver 13.6 1.72 50%
beef liver 13.4 1.75 60%
pork liver 13.2 1.65 59%
lamb kidney 12.0 1.12 52%
lamb liver 11.6 1.68 48%
turkey liver 11.6 1.89 47%
lamb lungs 8.6 0.95 58%
beef kidney 9.3 1.57 52%
turkey heart 8.8 1.74 47%
lean pastrami 7.8 0.95 73%
lamb heart 8.1 1.61 48%
beef tripe 6.8 1.03 55%
bison 7.1 1.71 53%
beef roast 6.8 1.78 48%
ground beef (lean) 6.3 1.44 60%
veal 6.3 1.51 65%
chicken breast 6.2 1.48 60%
sirloin steak (lean) 6.2 1.77 57%
pork chops 6.1 1.74 54%
ground pork 5.9 1.85 54%
pork shoulder 5.5 1.62 56%
beef heart 5.7 1.79 52%
leg ham 5.4 1.65 56%
rib eye fillet 5.8 1.99 45%
porterhouse steak (fat trimmed) 5.1 1.45 50%
chuck steak 5.6 1.94 51%
lamb sweetbread 4.9 1.44 43%
lamb (lean) 4.8 1.44 43%
turkey gizzard 4.8 1.55 57%
turkey 4.1 1.12 63%
top round steak 5.0 2.09 56%
lamb shank 4.9 1.96 48%
chicken drumstick 4.3 1.49 47%
veal loin 4.1 1.75 48%
pork (lean) 3.6 2.09 44%
roast beef 3.7 2.19 38%
pork loin 3.3 1.93 41%
roast pork 3.3 1.99 41%
elk 3.0 1.93 44%
pork ribs 3.1 2.16 39%

Seafood based foods

food name nutrient density energy density insulin load
crab 14.2 0.83 71%
crayfish 12.2 0.82 67%
lobster 12.3 0.89 71%
mussel 11.5 0.86 63%
oysters 11.1 1.02 59%
octopus 11.1 1.64 71%
clam 9.4 1.42 73%
shrimp 8.7 1.19 69%
welk 10.2 2.75 82%
mollusks conch 7.7 1.30 54%
molluscs 4.1 0.69 77%
scallop 4.5 1.11 77%
abalone 2.7 1.89 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 23.0 0.23 49%
watercress 20.5 0.11 65%
amaranth leaves 18.0 0.21 86%
turnip greens 18.0 0.29 44%
chard 17.0 0.19 51%
beet greens 17.1 0.22 35%
endive 16.1 0.17 7%
chives 15.0 0.30 48%
parsley 14.8 0.36 48%
lettuce 14.4 0.15 50%
arugula 12.6 0.25 45%
escarole 12.4 0.19 24%
kale 12.3 0.28 60%
radicchio 12.0 0.23 68%
broccoli 11.7 0.35 50%
alfalfa 10.8 0.23 19%
onions 9.9 0.32 65%
zucchini 9.1 0.17 40%
collards 9.0 0.33 37%
cauliflower 8.2 0.25 50%
celery 7.5 0.18 50%
summer squash 7.2 0.19 45%
radishes 6.4 0.16 43%
rhubarb 6.4 0.21 55%
peas 6.5 0.42 65%
sauerkraut 5.9 0.19 39%
cucumber 4.8 0.12 40%
blackberries 4.5 0.43 27%
lemongrass 5.0 0.99 93%
pumpkin 4.0 0.20 76%
mulberries 3.7 0.43 74%
butternut squash 3.5 0.45 75%
carrots 3.3 0.41 64%
chayote 2.9 0.24 41%
turnips 2.7 0.21 51%
winter squash 2.8 0.40 69%
celeriac 2.4 0.42 72%
raspberries 2.3 0.52 30%
beets 1.9 0.43 70%
limes 1.6 0.30 70%
kiwifruit 1.7 0.61 55%
boysenberries 1.4 0.50 54%
carambola 1.1 0.31 56%
strawberries 1.1 0.32 49%
gooseberries 1.1 0.44 52%
turnips 0.3 0.22 61%

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) 140 285
fat (g) 30 155
carbs (g) 0 150
energy (calories) 2150

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 February 13 2019 while his least nutrient-dense day is February 11 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes