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
2.6
Zinc : Copper
18.4
Potassium : Sodium
1.3
Calcium : Magnesium
1.4
Iron : Copper
9.6
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 85%
Manganese 90%
Folate 118%
Potassium 118%
Vitamin E 132%
Calcium 140%
Phosphorus 151%
Panto Acid (B5) 153%
Iron 179%
Copper 186%
Thiamin (B1) 197%
Magnesium 203%
Omega-3 225%
Vitamin B-6 312%
Niacin (B3) 259%
Riboflavin (B2) 287%
Vitamin A 231%
Zinc 228%

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
liver sausage 239.3 3.31 13%
veal liver 1807.2 1.92 55%
lamb liver 1647.3 1.68 48%
liverwurst -1.3 3.26 16%
gruyere cheese -203.1 4.13 22%
cream cheese -267.5 3.50 11%
swiss cheese -196.0 3.93 22%
colby -245.3 3.94 21%
beef liver 1693.8 1.75 60%
monterey cheese -223.4 3.73 21%
cheddar cheese -409.2 4.10 20%
salami -342.3 3.78 18%
muenster cheese -239.2 3.68 21%
liver pate -199.5 3.19 16%
blue cheese -195.9 3.53 21%
brie -212.2 3.34 19%
pork sausage -254.1 3.25 20%
sweetbread -467.1 3.18 12%
camembert -158.7 3.00 21%
edam cheese -330.9 3.57 23%
gouda cheese -343.4 3.56 24%
chorizo -925.0 4.55 17%
feta cheese -101.7 2.64 22%
pork liver 1348.4 1.65 59%
beef sausage -535.3 3.32 18%
turkey liver 824.5 1.89 47%
goat cheese -237.0 2.64 21%
ground beef, 80/20 -1.9 2.70 31%
lamb -2189.1 6.39 5%
chicken liver 849.0 1.72 50%
frankfurter -626.2 2.90 17%
turkey -101.5 2.21 28%
bratwurst -887.6 3.33 16%
pork ribs -982.4 3.61 18%
knackwurst -868.6 3.07 16%
sliced turkey pepperoni -74.0 2.43 35%
pepperoni -1709.7 5.04 13%
meatballs -763.4 2.86 19%
beef brains -169.9 1.51 22%
sandwich spread, pork -246.4 2.35 30%
headcheese -248.7 1.57 20%
lamb kidney 850.1 1.12 52%
chicken breast breaded -132.4 2.63 39%
lamb rib -1084.9 3.61 19%
scrapple, pork -107.6 2.13 34%
ham -8.8 1.49 29%
t-bone steak -686.5 2.94 26%
beef rib eye steak -330.9 2.48 33%
beef kidney 568.9 1.57 52%
lamb brains -162.7 1.54 27%
ground turkey -491.6 2.58 30%
Poultry salad sandwich spread -208.2 2.00 33%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -135.0 3.05 14%
caviar 172.4 2.64 33%
herring -57.9 2.17 36%
fish roe 521.2 1.43 47%
anchovy 89.7 2.10 44%
mollusks conch 669.4 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 991.6 5.46 15%
flax seed 266.6 5.34 12%
hazelnuts -152.2 6.29 10%
sesame butter 189.6 5.86 21%
almonds -82.2 6.07 15%
pumpkin seeds 208.1 5.59 19%
almond butter -293.5 6.14 16%
peanut butter -183.0 5.90 18%
wheat bran 1501.9 2.16 38%
sesame seeds -1366.6 6.31 10%
lupin seeds 781.2 3.71 51%
pine nuts -1532.8 6.73 11%
brazil nuts -1570.9 6.59 9%
olives -12.3 1.45 3%
pili nuts -2186.6 7.19 7%
black beans 1153.5 3.41 73%
garbanzo beans 754.9 3.78 69%
cashews -1296.4 5.80 26%
oat bran 1081.9 2.46 65%
natto 403.9 2.11 39%
avocado -329.4 1.60 8%
corn bran -491.7 2.24 12%
butternuts -1886.5 6.12 17%
pistachio nuts -1567.5 5.69 22%
coconut meat -1128.2 3.54 10%
pecans -2519.1 6.91 6%
endive 64.0 0.17 7%
edamame 597.3 1.21 41%
peanuts -1929.0 5.99 18%
kidney beans 623.7 3.37 74%
walnuts -2244.8 6.19 13%
escarole 282.6 0.19 24%
alfalfa 90.0 0.23 19%
spinach 943.5 0.23 49%

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 May 23 2019 while his least nutrient-dense day is May 19 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)
Coffee, Prepared From Grounds 6
Greek Yogurt, Plain, Nonfat 89
Cocoa Powder, Unsweetened 4
Broccoli, Raw 24
Tomato Raw, Includes Cherry, Grape, Roma 4
Green Bell Peppers, Raw 12
Asparagus, Cooked from Fresh 20
Venison or deer, cured 88
Blackberries, Fresh 35
Sardines, Canned in Water, Drained 131
Beef Steak, Sirloin, No Visible Fat Eaten 454
Sauerkraut 16
Cabbage, Red, Raw 28
Dill Pickles 8
Strawberries, Fresh 15

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