Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help James get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 James’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
4.4
Zinc : Copper
21.6
Potassium : Sodium
1.2
Calcium : Magnesium
1.5
Iron : Copper
10.2
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that James’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: insomnia, headaches.

nutrient % DRI prioritize
Sodium 86%
Manganese 100%
Potassium 110%
Folate 124%
Calcium 146%
Copper 146%
Iron 149%
Phosphorus 150%
Vitamin E 155%
Panto Acid (B5) 174%
Omega-3 191%
Magnesium 199%
Zinc 211%
Vitamin B-12 425%
Vitamin B-6 380%
Niacin (B3) 302%
Riboflavin (B2) 369%
Thiamin (B1) 298%
Vitamin C 291%
Vitamin A 243%

optimal foods for you

The foods listed below will provide James with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 2097.6 1.68 48%
veal liver 1992.7 1.92 55%
liver sausage 250.2 3.31 13%
beef liver 1812.1 1.75 60%
liverwurst 13.8 3.26 16%
cream cheese -250.2 3.50 11%
gruyere cheese -196.1 4.13 22%
swiss cheese -171.5 3.93 22%
colby -244.5 3.94 21%
monterey cheese -222.5 3.73 21%
salami -312.3 3.78 18%
cheddar cheese -376.8 4.10 20%
muenster cheese -233.5 3.68 21%
blue cheese -190.7 3.53 21%
liver pate -237.9 3.19 16%
brie -207.0 3.34 19%
sweetbread -362.5 3.18 12%
turkey liver 1049.2 1.89 47%
pork sausage -234.4 3.25 20%
camembert -153.9 3.00 21%
edam cheese -321.8 3.57 23%
pork liver 1350.9 1.65 59%
gouda cheese -332.1 3.56 24%
chorizo -925.0 4.55 17%
feta cheese -97.8 2.64 22%
beef sausage -524.9 3.32 18%
beef brains 229.4 1.51 22%
ground beef, 80/20 -2.1 2.70 31%
goat cheese -254.4 2.64 21%
lamb -2102.7 6.39 5%
chicken liver 828.1 1.72 50%
lamb brains 236.1 1.54 27%
beef kidney 851.8 1.57 52%
frankfurter -624.4 2.90 17%
lamb kidney 992.4 1.12 52%
turkey -103.8 2.21 28%
bratwurst -879.8 3.33 16%
pork ribs -947.7 3.61 18%
pepperoni -1618.6 5.04 13%
sliced turkey pepperoni -89.4 2.43 35%
knackwurst -859.3 3.07 16%
meatballs -703.8 2.86 19%
sandwich spread, pork -245.5 2.35 30%
headcheese -262.3 1.57 20%
chicken breast breaded -136.3 2.63 39%
ham -4.7 1.49 29%
ground turkey -393.1 2.58 30%
scrapple, pork -117.6 2.13 34%
lamb rib -1088.2 3.61 19%
beef rib eye steak -352.2 2.48 33%
t-bone steak -726.0 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1819.6 1.43 47%
mackerel 15.5 3.05 14%
caviar 338.3 2.64 33%
sardine 342.4 2.08 38%
herring 81.3 2.17 36%
salmon 690.8 1.56 52%
mollusks conch 831.4 1.30 54%
tuna 520.9 1.84 52%
anchovy 148.9 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 819.0 5.46 15%
hazelnuts -183.1 6.29 10%
sesame butter 62.7 5.86 21%
flax seed -71.6 5.34 12%
almonds -283.4 6.07 15%
peanut butter -191.6 5.90 18%
pumpkin seeds -151.5 5.59 19%
walnuts -559.1 6.19 13%
almond butter -593.4 6.14 16%
wheat bran 1193.7 2.16 38%
brazil nuts -1652.9 6.59 9%
olives -12.7 1.45 3%
lupin seeds 509.5 3.71 51%
pine nuts -1719.1 6.73 11%
sesame seeds -1727.0 6.31 10%
avocado -214.1 1.60 8%
edamame 793.2 1.21 41%
pili nuts -2330.8 7.19 7%
black beans 811.5 3.41 73%
endive 58.2 0.17 7%
corn bran -571.3 2.24 12%
garbanzo beans 456.0 3.78 69%
oat bran 788.7 2.46 65%
pistachio nuts -1584.0 5.69 22%
coconut meat -1193.4 3.54 10%
cashews -1595.5 5.80 26%
pecans -2600.0 6.91 6%
peanuts -1982.3 5.99 18%
butternuts -2058.4 6.12 17%
escarole 256.3 0.19 24%
alfalfa 77.8 0.23 19%

macronutrients

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

macro targets

While James’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) 85 230
fat (g) 25 140
carbs (g) 0 130
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 James’s food log based on the harder to find 50% of the essential nutrients. James’s most nutrient dense day is September 12 2019 while his least nutrient-dense day is September 18 2019.

best and worst days

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