Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help LL 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 LL’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide LL with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
6.0
Zinc : Copper
Potassium : Sodium
2.1
Calcium : Magnesium
0.0
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that LL’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Copper 0%
Iron 0%
Magnesium 0%
Manganese 0%
Phosphorus 0%
Selenium 0%
Zinc 0%
Vitamin D 4%
Sodium 11%
Potassium 25%
Thiamin (B1) 31%
Valine 37%
Calcium 39%

optimal foods for you

The foods listed below will provide LL 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 5.7 1.68 48%
lamb kidney 4.9 1.12 52%
beef liver 5.1 1.75 60%
beef kidney 4.6 1.57 52%
pork liver 4.5 1.65 59%
chicken liver 4.4 1.72 50%
pork chops 4.0 1.74 54%
veal liver 4.1 1.92 55%
beef tripe 3.5 1.03 55%
egg white 3.2 0.52 74%
turkey liver 3.5 1.89 47%
pork shoulder 3.1 1.62 56%
ground pork 3.2 1.85 54%
bison 3.1 1.71 53%
lamb lungs 2.8 0.95 58%
turkey heart 3.1 1.74 47%
chicken breast 2.9 1.48 60%
leg ham 2.8 1.65 56%
pork (lean) 2.9 2.09 44%
whole egg 2.6 1.43 30%
lamb heart 2.6 1.61 48%
sirloin steak (lean) 2.6 1.77 57%
beef roast 2.5 1.78 48%
roast pork 2.6 1.99 41%
pork ribs 2.6 2.16 39%
turkey 2.2 1.12 63%
pork loin 2.5 1.93 41%
veal 2.2 1.51 65%
cottage cheese (low fat) 1.8 0.81 63%
porterhouse steak (fat trimmed) 2.0 1.45 50%
lean pastrami 1.8 0.95 73%
beef heart 2.2 1.79 52%
chicken drumstick 2.0 1.49 47%
ground beef (lean) 1.9 1.44 60%
rib eye fillet 2.1 1.99 45%
turkey gizzard 1.9 1.55 57%
chuck steak 2.0 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
lobster 5.5 0.89 71%
flounder 5.4 0.86 57%
halibut 5.4 1.11 66%
rockfish 5.4 1.09 66%
crayfish 5.2 0.82 67%
fish roe 5.3 1.43 47%
crab 5.1 0.83 71%
mussel 5.1 0.86 63%
oysters 4.7 1.02 59%
salmon 4.8 1.56 52%
whiting 4.5 1.16 66%
perch 4.4 0.96 62%
white fish 4.3 1.08 70%
pollock 4.2 1.11 69%
welk 4.5 2.75 82%
haddock 3.8 1.16 71%
trout 4.0 1.68 45%
cod 4.5 2.90 71%
octopus 3.9 1.64 71%
shrimp 3.7 1.19 69%
sturgeon 3.7 1.35 49%
orange roughy 3.5 1.05 70%
sardine 3.6 2.08 38%
clam 3.3 1.42 73%
anchovy 3.6 2.10 44%
tuna 3.1 1.84 52%
mackerel 2.8 3.05 14%
herring 2.5 2.17 36%
mollusks conch 1.8 1.30 54%
abalone 1.9 1.89 57%

Plant based foods

food name nutrient density energy density insulin load
portabella mushrooms 6.9 0.29 55%
white mushroom 6.9 0.22 65%
watercress 5.6 0.11 65%
spirulina 5.4 0.26 70%
spinach 5.3 0.23 49%
asparagus 5.1 0.22 50%
seaweed (laver) 4.3 0.35 80%
wheat bran 5.0 2.16 38%
amaranth leaves 3.8 0.21 86%
chard 3.4 0.19 51%
turnip greens 3.0 0.29 44%
chicory greens 2.8 0.23 23%
shiitake mushroom 2.8 0.39 58%
beet greens 2.6 0.22 35%
endive 2.5 0.17 7%
alfalfa 2.6 0.23 19%
seaweed (wakame) 2.6 0.45 79%
coriander 2.4 0.23 30%
oat bran 3.0 2.46 65%
okra 1.9 0.22 50%
lettuce 1.9 0.15 50%
mung beans 1.9 0.19 74%
chives 1.8 0.30 48%
tofu 2.0 0.83 34%
radicchio 1.7 0.23 68%
yeast extract spread 2.3 1.85 59%
chinese cabbage 1.5 0.12 54%
escarole 1.5 0.19 24%
peas 1.5 0.42 65%
kale 1.5 0.28 60%

macronutrients

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

macro targets

While LL’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) 130 240
fat (g) 30 130
carbs (g) 0 140
energy (calories) 1850

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 LL’s food log based on the harder to find 50% of the essential nutrients. LL’s most nutrient dense day is December 27 2018 while his least nutrient-dense day is December 26 2018.

best and worst days

LL’s food diary for the best and worst days are shown below for comparison. LL 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)
Coffee, Prepared From Grounds 2
Silk, Soy Creamer, Original, Refrigerated 20

Worst Day

food name energy (kcal)
Kinnikinnick, K-toos, Sandwich Creme Cookies, Vanilla 50
goat cheese cheddar Sensations 160
Lindt Hazelnut Fondu bar 200

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes