Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Marc 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 and being paleo.

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 Marc’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
3.5
Zinc : Copper
8.1
Potassium : Sodium
0.7
Calcium : Magnesium
2.9
Iron : Copper
9.9
Calcium : Phosphorus
1.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Marc’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: methylation.

nutrient % DRI prioritize
Potassium 54%
Vitamin E 62%
Vitamin D 63%
Sodium 71%
Manganese 76%
Phosphorus 82%
Magnesium 84%
Zinc 95%
Panto Acid (B5) 113%
Niacin (B3) 122%
Calcium 123%
Leucine 140%
Lysine 149%
Folate 208%
Vitamin B-6 236%
Riboflavin (B2) 314%
Selenium 181%
Copper 175%

optimal foods for you

The foods listed below will provide Marc 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
turkey 12057.4 1.89 50%
veal liver 1808.5 1.92 55%
lamb (lean) 1468.9 1.44 43%
sweetbread -601.9 3.18 12%
beef liver 1777.7 1.75 60%
pork chops 1531.1 1.74 54%
lamb liver 1341.2 1.68 48%
rib eye fillet 1030.9 1.99 45%
pork loin 855.8 1.93 41%
pork ribs -873.7 3.61 18%
beef rib eye steak 210.8 2.48 33%
turkey liver 994.1 1.89 47%
ground beef, 80/20 0.5 2.70 31%
pork ribs 541.7 2.16 39%
ground turkey -66.8 2.58 30%
t-bone steak -395.7 2.94 26%
lamb rib -976.6 3.61 19%
pork liver 1425.3 1.65 59%
roast beef 369.8 2.19 38%
beef rib, small end -196.3 2.78 31%
egg yolk -679.0 2.75 18%
lamb -2943.5 6.39 5%
beef tenderloin steak -225.4 2.73 31%
beef loin -282.5 2.78 30%
beef brisket, flat half -367.4 2.98 31%
beef rib, eye -159.6 2.65 32%
beef tenderloin steak -154.1 2.62 32%
flank, steak -157.0 2.63 33%
ground beef, 75/25 -303.9 2.77 31%
chicken liver 899.6 1.72 50%
beef brisket, flat half -328.7 2.89 32%
lamb leg -203.1 2.58 31%
beef brisket -245.0 2.80 33%
beef loin, top loin -67.7 2.50 34%
beef kidney 1031.4 1.57 52%
beef brains -47.9 1.51 22%
beef shortribs -312.1 2.95 33%
ground beef 70/30 -306.5 2.70 30%
ground beef 70/30 -391.4 2.77 30%
sirloin steak -26.7 2.43 36%
beef brisket -2.4 2.44 37%
beef roast 741.0 1.78 48%
ground beef -259.3 2.48 30%
roast pork 351.1 1.99 41%
lamb brains 9.2 1.54 27%
whole egg 169.5 1.43 30%
chicken breast breaded -136.1 2.63 39%
lamb kidney 1041.2 1.12 52%
lamb chop 63.0 2.34 42%
pork (lean) 234.1 2.09 44%
chicken patty, uncooked -610.5 2.92 32%
chuck steak 554.9 1.94 51%
ground pork 651.9 1.85 54%
lamb heart 529.8 1.61 48%
rotisserie chicken thigh w. skin -391.2 2.26 31%
bison 676.2 1.71 53%
rotisserie chicken drumstick -20.8 2.06 39%
rotisserie chicken back -303.4 2.12 32%
chicken patty, cooked -623.9 2.87 34%
elk 227.7 1.93 44%
pork stomach, cooked -83.3 1.57 32%
beef heart 548.5 1.79 52%
rotisserie chicken thigh -18.5 1.93 39%
lamb shank 246.0 1.96 48%
sirloin steak (lean) 630.9 1.77 57%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2701.0 1.43 47%
mackerel 84.1 3.05 14%
salmon 1748.8 1.56 52%
caviar 214.7 2.64 33%
sardine 405.7 2.08 38%
herring 59.0 2.17 36%
trout 608.5 1.68 45%
anchovy 241.5 2.10 44%
tuna 670.8 1.84 52%
mollusks conch 982.7 1.30 54%
halibut 1448.0 1.11 66%
welk 1225.0 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 773.9 5.46 15%
hazelnuts -497.5 6.29 10%
brazil nuts -873.9 6.59 9%
sesame butter -96.5 5.86 21%
pumpkin seeds -707.1 5.59 19%
almonds -1589.5 6.07 15%
olives -10.7 1.45 3%
flax seed -1945.4 5.34 12%
endive 37.8 0.17 7%
sesame seeds -2903.6 6.31 10%
coconut meat -1598.6 3.54 10%
pili nuts -3547.3 7.19 7%
almond butter -2735.5 6.14 16%
avocado -881.9 1.60 8%
butternuts -2760.9 6.12 17%
pine nuts -3284.8 6.73 11%
alfalfa 77.3 0.23 19%
edamame 396.4 1.21 41%
peanuts -2808.2 5.99 18%
cashews -2420.4 5.80 26%
walnuts -3090.5 6.19 13%

macronutrients

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

macro targets

While Marc’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) 25 155
carbs (g) 0 80
energy (calories) 2050

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 Marc’s food log based on the harder to find 50% of the essential nutrients. Marc’s most nutrient dense day is April 09 2019 while his least nutrient-dense day is April 11 2019.

best and worst days

Marc’s food diary for the best and worst days are shown below for comparison. Marc 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)

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