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.

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
1.8
Zinc : Copper
62.5
Potassium : Sodium
1.1
Calcium : Magnesium
1.0
Iron : Copper
15.2
Calcium : Phosphorus
0.6

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: hypertension, insomnia.

nutrient % DRI prioritize
Sodium 61%
Manganese 67%
Potassium 69%
Calcium 80%
Copper 101%
Phosphorus 108%
Iron 153%
Leucine 167%
Valine 167%
Magnesium 168%
Isoleucine 202%
Methionine 217%
Lysine 222%
Cystine 272%
Folate 225%
Niacin (B3) 310%
Vitamin E 248%
Zinc 421%

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
turkey 19134.5 1.89 50%
lamb (lean) 3473.8 1.44 43%
pork chops 2754.6 1.74 54%
egg white 1146.8 0.52 74%
beef liver 1806.3 1.75 60%
rib eye fillet 2010.7 1.99 45%
veal liver 1942.1 1.92 55%
chicken breast 1462.4 1.48 60%
lamb kidney 1105.8 1.12 52%
lamb liver 1558.1 1.68 48%
pork liver 1477.7 1.65 59%
beef tripe 822.0 1.03 55%
cottage cheese (low fat) 606.7 0.81 63%
pork loin 1634.7 1.93 41%
porterhouse steak (fat trimmed) 1108.5 1.45 50%
ground beef (lean) 1089.0 1.44 60%
beef roast 1395.3 1.78 48%
sirloin steak (lean) 1317.9 1.77 57%
lamb heart 1164.0 1.61 48%
pork shoulder 1178.7 1.62 56%
lean pastrami 522.0 0.95 73%
kefir (low fat) 1.7 0.41 64%
leg ham 1170.0 1.65 56%
chicken drumstick 1012.6 1.49 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3325.8 1.43 47%
halibut 2136.7 1.11 66%
lobster 1838.1 0.89 71%
crab 1767.2 0.83 71%
salmon 2345.7 1.56 52%
rockfish 1749.3 1.09 66%
clam 1757.9 1.42 73%
crayfish 1026.4 0.82 67%
flounder 1035.2 0.86 57%
mussel 789.0 0.86 63%
orange roughy 923.6 1.05 70%
octopus 1322.1 1.64 71%
whiting 857.9 1.16 66%
pollock 806.9 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 748.1 0.23 49%
turnip greens 659.6 0.29 44%
amaranth leaves 434.9 0.21 86%
chinese cabbage 230.7 0.12 54%
asparagus 232.1 0.22 50%
portabella mushrooms 263.9 0.29 55%
watercress 77.2 0.11 65%
artichokes 423.3 0.47 49%
mung beans 150.8 0.19 74%
banana pepper 183.9 0.27 36%
snap beans 83.5 0.15 58%
escarole 114.8 0.19 24%
zucchini 86.1 0.17 40%
rhubarb 113.7 0.21 55%
kale 170.3 0.28 60%
chard 83.7 0.19 51%
lettuce 42.3 0.15 50%
okra 109.0 0.22 50%
mustard greens 141.7 0.27 36%
cucumber -1.6 0.12 40%
pickles -1.6 0.12 40%
cauliflower 109.3 0.25 50%
summer squash 53.2 0.19 45%
celery 33.5 0.18 50%
alfalfa 82.5 0.23 19%
endive 31.5 0.17 7%
seaweed (laver) 197.1 0.35 80%
radishes 9.6 0.16 43%
parsley 188.3 0.36 48%
white mushroom 67.4 0.22 65%
radicchio 62.8 0.23 68%
chicory greens 60.1 0.23 23%
beet greens 59.1 0.22 35%
sauerkraut -2.7 0.19 39%
onions 106.9 0.32 65%
broccoli 136.0 0.35 50%
turnips -3.5 0.21 51%
pumpkin -20.9 0.20 76%
coriander 11.1 0.23 30%
coconut water -23.5 0.19 66%
arugula 25.6 0.25 45%
pinto beans 6.9 0.22 83%
collards 96.4 0.33 37%
blackberries 178.5 0.43 27%
cabbage -12.3 0.23 55%
spirulina 18.2 0.26 70%
eggplant -16.4 0.25 35%
celeriac 132.2 0.42 72%
jalapeno peppers -21.9 0.27 37%
chayote -39.7 0.24 41%
chives 8.2 0.30 48%
shiitake mushroom 80.9 0.39 58%
mulberries 87.5 0.43 74%
red cabbage -34.4 0.29 55%
brussel sprouts 75.8 0.42 50%
red peppers -38.3 0.31 40%
limes -60.4 0.30 70%
peas 55.7 0.42 65%
turnips -135.5 0.22 61%
boysenberries 113.0 0.50 54%
seaweed (kelp) 23.1 0.43 77%
carrots -8.4 0.41 64%

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) 135 235
fat (g) 30 85
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 Nick’s food log based on the harder to find 50% of the essential nutrients. Nick’s most nutrient dense day is January 18 2019 while his least nutrient-dense day is January 14 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)
Feta Cheese 75
Salmon, Smoked 59
Butter, Salted 102
Spinach, Cooked from Fresh 20
Garlic, Cooked 9
Eggs, Cooked 310
NM Bone Broth 72
Kimchi 21
Sabra, Roasted Red Pepper Hummus 320
NM Cod Liver Oil 80
NM Coffee 1 49
NM Supplement Meal 1 15
Avocado Oil 120
Bok Choy 36
Soy Sauce 8
Bacon, Pork 37
Cod, Atlantic, Cooked 117
Sole, Cooked 111
Almonds, Dry Roasted, Salted 46
Broccoli, Raw 30

Worst Day

food name energy (kcal)
NM Coffee 1 49
NM Cod Liver Oil 80

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