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%
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
veal liver 12.1 1.92 55%
beef liver 10.9 1.75 60%
chicken liver 10.1 1.72 50%
lamb liver 9.6 1.68 48%
lamb kidney 8.3 1.12 52%
pork liver 8.5 1.65 59%
lean pastrami 7.8 0.95 73%
beef tripe 7.3 1.03 55%
lamb lungs 6.9 0.95 58%
veal 7.3 1.51 65%
ground beef (lean) 6.9 1.44 60%
chicken breast 7.0 1.48 60%
turkey liver 7.3 1.89 47%
sirloin steak (lean) 6.9 1.77 57%
pork shoulder 6.5 1.62 56%
pork chops 6.5 1.74 54%
beef roast 6.5 1.78 48%
cream cheese (low fat) 5.8 1.05 76%
leg ham 6.2 1.65 56%
bison 6.2 1.71 53%
lamb heart 6.0 1.61 48%
ground pork 6.2 1.85 54%
veal loin 5.8 1.75 48%
porterhouse steak (fat trimmed) 5.5 1.45 50%

Seafood based foods

food name nutrient density energy density insulin load
crab 12.3 0.83 71%
lobster 11.0 0.89 71%
crayfish 10.6 0.82 67%
mussel 7.6 0.86 63%
pollock 7.8 1.11 69%
halibut 7.7 1.11 66%
oysters 7.6 1.02 59%
shrimp 7.5 1.19 69%
octopus 8.0 1.64 71%
haddock 7.3 1.16 71%
fish roe 7.2 1.43 47%
anchovy 7.7 2.10 44%
sturgeon 6.6 1.35 49%
salmon 6.8 1.56 52%
rockfish 6.1 1.09 66%
white fish 5.9 1.08 70%
cod 7.5 2.90 71%
perch 5.6 0.96 62%
orange roughy 5.7 1.05 70%
flounder 5.5 0.86 57%
whiting 5.7 1.16 66%
tuna 6.3 1.84 52%
clam 5.7 1.42 73%
mollusks conch 5.4 1.30 54%
welk 6.7 2.75 82%
trout 5.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 18.7 0.23 49%
seaweed (laver) 16.6 0.35 80%
amaranth leaves 15.6 0.21 86%
watercress 14.8 0.11 65%
turnip greens 14.5 0.29 44%
coriander 13.9 0.23 30%
asparagus 13.8 0.22 50%
endive 13.6 0.17 7%
chicory greens 13.5 0.23 23%
chard 12.8 0.19 51%
chinese cabbage 12.6 0.12 54%
spirulina 12.4 0.26 70%
parsley 11.9 0.36 48%
beet greens 11.6 0.22 35%
chives 11.2 0.30 48%
seaweed (wakame) 11.1 0.45 79%
lettuce 10.8 0.15 50%
escarole 10.4 0.19 24%
okra 10.3 0.22 50%
arugula 10.0 0.25 45%
radicchio 9.7 0.23 68%
mustard greens 9.7 0.27 36%
alfalfa 9.6 0.23 19%
seaweed (kelp) 9.2 0.43 77%
white mushroom 8.9 0.22 65%
portabella mushrooms 8.9 0.29 55%
kale 8.7 0.28 60%
broccoli 8.4 0.35 50%
wheat bran 10.1 2.16 38%
mung beans 7.7 0.19 74%
zucchini 7.2 0.17 40%
onions 7.0 0.32 65%
banana pepper 6.8 0.27 36%
cauliflower 6.6 0.25 50%
pinto beans 6.3 0.22 83%
celery 6.2 0.18 50%
yeast extract spread 7.8 1.85 59%
summer squash 6.0 0.19 45%
collards 6.1 0.33 37%
snap beans 5.8 0.15 58%
artichokes 6.0 0.47 49%
rhubarb 5.7 0.21 55%
soybeans (sprouted) 6.1 0.81 49%
shiitake mushroom 5.2 0.39 58%
lemongrass 5.7 0.99 93%
radishes 4.8 0.16 43%
peas 5.0 0.42 65%
sauerkraut 4.4 0.19 39%
brussel sprouts 4.4 0.42 50%

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) 125 235
fat (g) 30 130
carbs (g) 0 135
energy (calories) 1750

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes