Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ken 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.

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 Ken’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
5.1
Zinc : Copper
11.7
Potassium : Sodium
0.4
Calcium : Magnesium
2.8
Iron : Copper
6.9
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ken’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: high estrogen, fatigue, inflammation, low testosterone.

nutrient % DRI prioritize
Potassium 48%
Vitamin D 68%
Magnesium 77%
Manganese 81%
Phosphorus 99%
Calcium 108%
Omega-3 108%
Sodium 114%
Valine 117%
Leucine 122%
Folate 125%
Isoleucine 135%
Methionine 142%
Cystine 169%
Vitamin K 281%
Vitamin B-6 460%
Pantothenic acid (B5) 286%
Niacin (B3) 200%
Vitamin C 401%
Vitamin E 220%
Vitamin A 328%
Selenium 345%
Copper 273%
Zinc 213%

optimal foods for you

The foods listed below will provide Ken 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
turkey 15237.3 1.89 50%
lamb (lean) 2640.7 1.44 43%
pork chops 2619.8 1.74 54%
beef liver 2366.1 1.75 60%
egg white 1067.5 0.52 74%
lamb liver 2172.3 1.68 48%
veal liver 2411.2 1.92 55%
pork liver 2113.1 1.65 59%
lamb kidney 1463.2 1.12 52%
chicken breast 1460.1 1.48 60%
beef kidney 1262.5 1.57 52%
rib eye fillet 1610.5 1.99 45%
cottage cheese (low fat) 416.0 0.81 63%
kefir (low fat) 4.2 0.41 64%
beef tripe 613.8 1.03 55%
pork loin 1472.5 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4775.0 1.43 47%
salmon 3204.2 1.56 52%
halibut 2558.1 1.11 66%
lobster 2079.2 0.89 71%
crab 1896.1 0.83 71%
rockfish 2115.7 1.09 66%
clam 1847.9 1.42 73%
flounder 1283.4 0.86 57%
mussel 1130.5 0.86 63%
crayfish 1056.4 0.82 67%
octopus 1528.8 1.64 71%
whiting 984.7 1.16 66%
pollock 924.1 1.11 69%
orange roughy 845.7 1.05 70%
mollusks conch 1003.9 1.30 54%
tuna 1495.3 1.84 52%
perch 501.1 0.96 62%
molluscs 227.5 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 962.8 0.23 49%
turnip greens 838.4 0.29 44%
amaranth leaves 570.8 0.21 86%
chinese cabbage 353.9 0.12 54%
portabella mushrooms 431.6 0.29 55%
kale 364.8 0.28 60%
asparagus 310.7 0.22 50%
collards 370.9 0.33 37%
escarole 218.7 0.19 24%
banana pepper 283.3 0.27 36%
watercress 113.9 0.11 65%
zucchini 175.6 0.17 40%
snap beans 135.1 0.15 58%
mustard greens 235.6 0.27 36%
mung beans 164.3 0.19 74%
parsley 320.9 0.36 48%
cauliflower 184.1 0.25 50%
celery 108.3 0.18 50%
chard 125.0 0.19 51%
summer squash 115.2 0.19 45%
okra 148.6 0.22 50%
broccoli 267.8 0.35 50%
lettuce 69.2 0.15 50%
pumpkin 95.7 0.20 76%
pickles 22.7 0.12 40%
cucumber 22.7 0.12 40%
rhubarb 109.8 0.21 55%
seaweed (laver) 247.7 0.35 80%
artichokes 364.5 0.47 49%
brussel sprouts 306.9 0.42 50%
white mushroom 106.4 0.22 65%
endive 51.5 0.17 7%
beet greens 102.9 0.22 35%
onions 188.9 0.32 65%
chicory greens 100.7 0.23 23%
radishes 28.3 0.16 43%
radicchio 87.5 0.23 68%
alfalfa 86.6 0.23 19%
red peppers 167.4 0.31 40%
sauerkraut 28.7 0.19 39%
cabbage 53.6 0.23 55%
jalapeno peppers 74.8 0.27 37%
shiitake mushroom 196.2 0.39 58%
arugula 36.4 0.25 45%
coriander 16.5 0.23 30%
turnips -6.1 0.21 51%
pinto beans 8.2 0.22 83%
coconut water -32.1 0.19 66%
chayote 0.9 0.24 41%
spirulina 16.8 0.26 70%
eggplant -11.1 0.25 35%
blackberries 139.3 0.43 27%
chives 13.6 0.30 48%
red cabbage 8.8 0.29 55%
peas 130.6 0.42 65%
celeriac 120.9 0.42 72%
carrots 97.7 0.41 64%
limes -42.2 0.30 70%
winter squash 56.7 0.40 69%
turnips -122.5 0.22 61%
butternut squash 83.9 0.45 75%
mulberries 45.2 0.43 74%
seaweed (kelp) 26.6 0.43 77%
carambola -96.7 0.31 56%
seaweed (wakame) 42.6 0.45 79%
boysenberries 34.6 0.50 54%

macronutrients

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

protein

Ken’s protein intake is 1.9g/kg LBM or 152g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Ken’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 31
RDI/sedentary ~11% 0.8 63
typical ~16% 1.2 94
minimum nutrient optimiser ~24% 1.8 115
Ken 26% 1.93 152

macro targets

While Ken’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) 115 255
fat (g) 30 90
carbs (g) 0 170
energy (calories) 1950

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 Ken’s food log based on the harder to find 50% of the essential nutrients. Ken’s most nutrient dense day is April 01 2019 while his least nutrient-dense day is March 28 2019.

best and worst days

Ken’s food diary for the best and worst days are shown below for comparison. Ken 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)
Organics, Beef Ribeye Steak, Grass Fed 496
Scrambled Egg, Plain 188
Spinach, Cooked from Fresh 12
Mushrooms, Cooked from Fresh 14
Ken's Daily Supplements 30
Burnt Ham and Cheese 653
Pistachio Nuts, Roasted, Salted 33
Macadamia Nuts, Raw 22
Brazil Nuts, Unsalted 93
Almonds, Dry Roasted, Salted 77
Banana, Fresh 105
Pate with celery 134
Blackberries, Fresh 22
Cheddar Cheese, Natural 81
Fajita Bowl 520
Lindt Excellence, Dark, A Touch of Sea Salt 212

Worst Day

food name energy (kcal)
Supreme Protein, Peanut Butter Crunch 390
Five Guys, cheeseburger 840
Five Guys, french fries 286
Chicken with Curry Sauce 448
White Rice, Steamed 205
Boned Broth, Beef 190
Guiness, Draught Stout 375

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