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
9.0
Zinc : Copper
10.1
Potassium : Sodium
0.7
Calcium : Magnesium
4.6
Iron : Copper
10.9
Calcium : Phosphorus
1.7

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
Vitamin D 36%
Manganese 48%
Omega-3 49%
Magnesium 58%
Phosphorus 66%
Thiamin (B1) 76%
Vitamin K1 78%
Folate 82%
Vitamin C 93%
Zinc 94%
Potassium 125%
Vitamin E 125%
Vitamin A 129%
Cystine 254%
Vitamin B-12 193%
Riboflavin (B2) 202%
Selenium 189%
Copper 140%
Calcium 134%

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 2017.8 1.68 48%
veal liver 1875.1 1.92 55%
beef liver 1679.7 1.75 60%
pork liver 1591.0 1.65 59%
lamb kidney 1099.5 1.12 52%
beef kidney 1056.8 1.57 52%
turkey liver 1112.8 1.89 47%
chicken liver 870.8 1.72 50%
pork chops 886.4 1.74 54%
lamb heart 574.0 1.61 48%
lean pastrami 148.5 0.95 73%
lamb lungs 91.8 0.95 58%
beef tripe 110.8 1.03 55%
lamb (lean) 326.1 1.44 43%
turkey breast -15.3 0.95 55%
lamb sweetbread 229.8 1.44 43%
turkey 12.4 1.12 63%

Seafood based foods

food name nutrient density energy density insulin load
mussel 1196.6 0.86 63%
crab 1130.8 0.83 71%
lobster 1089.4 0.89 71%
mollusks conch 1164.2 1.30 54%
clam 1130.9 1.42 73%
crayfish 601.5 0.82 67%
octopus 1034.7 1.64 71%
oysters 430.3 1.02 59%
molluscs 140.1 0.69 77%
scallop 218.5 1.11 77%
welk 1037.2 2.75 82%
shrimp 135.1 1.19 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 921.0 0.23 49%
turnip greens 712.8 0.29 44%
amaranth leaves 565.2 0.21 86%
collards 478.2 0.33 37%
kale 416.0 0.28 60%
pumpkin 302.9 0.20 76%
parsley 335.1 0.36 48%
escarole 236.3 0.19 24%
zucchini 215.7 0.17 40%
onions 288.3 0.32 65%
winter squash 331.4 0.40 69%
broccoli 295.6 0.35 50%
celery 178.8 0.18 50%
summer squash 187.5 0.19 45%
butternut squash 315.7 0.45 75%
watercress 100.9 0.11 65%
cucumber 107.4 0.12 40%
cauliflower 176.7 0.25 50%
chard 119.5 0.19 51%
beet greens 137.2 0.22 35%
carrots 230.8 0.41 64%
sauerkraut 97.6 0.19 39%
lettuce 77.4 0.15 50%
rhubarb 106.9 0.21 55%
radishes 70.2 0.16 43%
radicchio 104.5 0.23 68%
endive 55.1 0.17 7%
alfalfa 74.0 0.23 19%
chayote 80.2 0.24 41%
turnips 51.4 0.21 51%
peas 150.2 0.42 65%
arugula 36.8 0.25 45%
celeriac 125.6 0.42 72%
cantaloupe 54.7 0.34 70%
blackberries 104.4 0.43 27%
turnips -15.2 0.22 61%
chives 14.0 0.30 48%
strawberries 8.0 0.32 49%
limes -20.7 0.30 70%
beets 48.5 0.43 70%
carambola -12.3 0.31 56%
mulberries 44.7 0.43 74%
grapefruit -86.6 0.30 83%
boysenberries 14.8 0.50 54%
apricots -26.3 0.48 71%
gooseberries -48.0 0.44 52%
raspberries -7.3 0.52 30%
kiwifruit 38.7 0.61 55%
lemongrass 243.5 0.99 93%
watermelon -150.6 0.30 60%
apricots -56.1 0.48 86%
grapefruit -157.3 0.33 85%
peaches -127.7 0.39 70%
honeydew melon -156.2 0.36 66%
cherries -114.1 0.50 61%
nectarines -163.9 0.44 72%
oranges -160.0 0.46 77%
cranberries -165.9 0.46 65%
mango -103.4 0.60 63%
quince -131.0 0.57 86%
pears -220.1 0.42 64%
pineapple -199.4 0.50 76%
blueberries -172.4 0.57 56%
ginger -46.6 0.80 81%
grapefruit juice -299.3 0.46 95%
plums -317.6 0.46 66%
-282.2 0.53 74%
apples -311.7 0.52 50%
pomegrannets -156.4 0.83 68%

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) 30 140
carbs (g) 0 75
energy (calories) 2100

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 April 18 2019 while his least nutrient-dense day is April 13 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