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
4.7
Zinc : Copper
19.9
Potassium : Sodium
0.9
Calcium : Magnesium
3.9
Iron : Copper
17.9
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
Vitamin D 35%
Manganese 41%
Magnesium 45%
Folate 80%
Calcium 87%
Copper 99%
Phosphorus 100%
Vitamin C 100%
Vitamin A 102%
Thiamin (B1) 106%
Potassium 107%
Sodium 116%
Omega-3 121%
Cystine 302%
Vitamin K 125%
Vitamin B-12 317%
Vitamin B-6 384%
Niacin (B3) 232%
Riboflavin (B2) 144%
Vitamin E 140%
Selenium 244%
Zinc 132%

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 2081.0 1.68 48%
beef liver 1906.2 1.75 60%
veal liver 2013.6 1.92 55%
pork liver 1687.7 1.65 59%
lamb kidney 1162.8 1.12 52%
turkey liver 1208.1 1.89 47%
beef kidney 1001.2 1.57 52%
pork chops 1092.2 1.74 54%
chicken liver 955.5 1.72 50%
lean pastrami 175.2 0.95 73%
lamb heart 541.0 1.61 48%
lamb (lean) 418.8 1.44 43%
lamb lungs 88.6 0.95 58%
chicken breast 386.4 1.48 60%
beef tripe 74.3 1.03 55%
turkey breast -15.3 0.95 55%
turkey 39.2 1.12 63%
pork shoulder 343.7 1.62 56%
frankfurter (fat free) -5.5 1.09 67%

Seafood based foods

food name nutrient density energy density insulin load
crab 1082.6 0.83 71%
mussel 1101.9 0.86 63%
lobster 1025.3 0.89 71%
mollusks conch 1042.9 1.30 54%
octopus 1042.3 1.64 71%
crayfish 541.7 0.82 67%
clam 879.0 1.42 73%
oysters 404.6 1.02 59%
molluscs 34.9 0.69 77%
shrimp 120.8 1.19 69%
scallop 75.0 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 951.2 0.23 49%
turnip greens 706.5 0.29 44%
amaranth leaves 569.1 0.21 86%
collards 490.9 0.33 37%
kale 429.9 0.28 60%
pumpkin 294.1 0.20 76%
zucchini 232.5 0.17 40%
parsley 339.3 0.36 48%
winter squash 361.3 0.40 69%
escarole 229.9 0.19 24%
onions 282.5 0.32 65%
broccoli 297.5 0.35 50%
celery 185.4 0.18 50%
summer squash 195.1 0.19 45%
butternut squash 345.4 0.45 75%
cauliflower 189.8 0.25 50%
watercress 99.0 0.11 65%
cucumber 102.3 0.12 40%
chard 118.8 0.19 51%
carrots 247.1 0.41 64%
beet greens 137.3 0.22 35%
sauerkraut 106.5 0.19 39%
lettuce 79.1 0.15 50%
radishes 72.5 0.16 43%
rhubarb 103.5 0.21 55%
radicchio 100.3 0.23 68%
endive 54.0 0.17 7%
chayote 89.4 0.24 41%
turnips 57.8 0.21 51%
alfalfa 66.3 0.23 19%
peas 150.7 0.42 65%
arugula 35.5 0.25 45%
cantaloupe 67.3 0.34 70%
turnips -13.9 0.22 61%
blackberries 97.5 0.43 27%
celeriac 93.1 0.42 72%
chives 14.0 0.30 48%
strawberries -0.5 0.32 49%
limes -27.5 0.30 70%
carambola -18.7 0.31 56%
beets 37.4 0.43 70%
mulberries 30.9 0.43 74%
grapefruit -96.0 0.30 83%
boysenberries 10.6 0.50 54%
apricots -28.2 0.48 71%
gooseberries -59.7 0.44 52%
raspberries -17.0 0.52 30%
watermelon -158.7 0.30 60%
apricots -59.8 0.48 86%
honeydew melon -147.3 0.36 66%
peaches -128.2 0.39 70%
grapefruit -164.5 0.33 85%
kiwifruit 4.1 0.61 55%
lemongrass 213.1 0.99 93%
cherries -123.6 0.50 61%
nectarines -159.9 0.44 72%
oranges -169.5 0.46 77%
cranberries -177.0 0.46 65%
mango -94.9 0.60 63%
pineapple -188.8 0.50 76%
pears -233.4 0.42 64%
quince -147.7 0.57 86%
blueberries -178.5 0.57 56%
ginger -47.2 0.80 81%
grapefruit juice -328.0 0.46 95%
plums -334.1 0.46 66%
-291.2 0.53 74%
apples -328.9 0.52 50%

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) 115 290
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 May 21 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