Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Devon 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
3.6
Zinc : Copper
6.5
Potassium : Sodium
2.4
Calcium : Magnesium
1.6
Iron : Copper
6.1
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Devon’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: depression, fatigue, inflammation, low testosterone.

nutrient % DRI prioritize
Sodium 69%
Vitamin D 91%
Calcium 123%
Omega-3 127%
Phosphorus 156%
Magnesium 157%
Manganese 159%
Potassium 174%
Vitamin E 191%
Cystine 498%
Folate 328%
Vitamin B-6 345%
Pantothenic acid (B5) 293%
Niacin (B3) 284%
Riboflavin (B2) 424%
Thiamin (B1) 221%
Selenium 428%
Zinc 260%

optimal foods for you

The foods listed below will provide Devon 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
chicken liver 14.3 1.72 50%
turkey liver 13.1 1.89 47%
veal liver 12.8 1.92 55%
beef liver 12.6 1.75 60%
pork liver 12.4 1.65 59%
lamb kidney 11.4 1.12 52%
lamb liver 10.6 1.68 48%
chicken breast 7.8 1.48 60%
beef kidney 7.5 1.57 52%
turkey heart 7.6 1.74 47%
pork chops 7.4 1.74 54%
veal 7.0 1.51 65%
pork shoulder 6.5 1.62 56%
bison 6.3 1.71 53%
ground pork 6.3 1.85 54%
sirloin steak (lean) 6.0 1.77 57%
lean pastrami 5.2 0.95 73%
leg ham 5.7 1.65 56%

Seafood based foods

food name nutrient density energy density insulin load
crab 9.5 0.83 71%
halibut 9.3 1.11 66%
fish roe 9.1 1.43 47%
salmon 9.1 1.56 52%
lobster 8.1 0.89 71%
mussel 7.4 0.86 63%
pollock 7.5 1.11 69%
crayfish 7.0 0.82 67%
rockfish 6.9 1.09 66%
trout 7.0 1.68 45%
haddock 6.5 1.16 71%
octopus 6.6 1.64 71%
sturgeon 6.2 1.35 49%
mollusks conch 6.1 1.30 54%
flounder 5.5 0.86 57%
oysters 5.6 1.02 59%
tuna 6.3 1.84 52%
shrimp 5.7 1.19 69%
cod 7.2 2.90 71%
anchovy 6.3 2.10 44%
caviar 6.5 2.64 33%
white fish 4.9 1.08 70%
perch 4.4 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 15.5 0.23 49%
asparagus 15.4 0.22 50%
coriander 14.1 0.23 30%
seaweed (laver) 13.9 0.35 80%
watercress 13.2 0.11 65%
wheat bran 14.0 2.16 38%
chicory greens 12.1 0.23 23%
portabella mushrooms 12.1 0.29 55%
white mushroom 11.9 0.22 65%
beet greens 11.7 0.22 35%
amaranth leaves 11.4 0.21 86%
endive 11.3 0.17 7%
lettuce 10.6 0.15 50%
spirulina 10.5 0.26 70%
chinese cabbage 10.1 0.12 54%
yeast extract spread 11.8 1.85 59%
okra 10.1 0.22 50%
broccoli 10.2 0.35 50%
shiitake mushroom 10.2 0.39 58%
chard 9.6 0.19 51%
arugula 9.0 0.25 45%
seaweed (wakame) 9.1 0.45 79%
chives 8.9 0.30 48%
seaweed (kelp) 9.0 0.43 77%
zucchini 8.6 0.17 40%
escarole 8.4 0.19 24%
parsley 8.4 0.36 48%
mustard greens 8.2 0.27 36%
celery 8.0 0.18 50%
alfalfa 8.0 0.23 19%
mung beans 7.9 0.19 74%
turnip greens 7.8 0.29 44%
cauliflower 7.5 0.25 50%
banana pepper 7.5 0.27 36%
radicchio 7.5 0.23 68%
red peppers 7.1 0.31 40%
pinto beans 6.3 0.22 83%
summer squash 6.2 0.19 45%
jalapeno peppers 6.2 0.27 37%
kale 6.0 0.28 60%
peas 6.1 0.42 65%
collards 5.9 0.33 37%
brussel sprouts 5.6 0.42 50%
radishes 5.3 0.16 43%
chayote 5.3 0.24 41%
butternut squash 5.1 0.45 75%
snap beans 4.7 0.15 58%
cabbage 4.8 0.23 55%
pickles 4.6 0.12 40%
cucumber 4.6 0.12 40%
carrots 4.9 0.41 64%
winter squash 4.6 0.40 69%
pumpkin 4.3 0.20 76%
artichokes 4.5 0.47 49%
eggplant 4.3 0.25 35%
onions 4.3 0.32 65%
oat bran 6.3 2.46 65%
red cabbage 4.0 0.29 55%
sauerkraut 3.9 0.19 39%

macronutrients

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

protein

Devon’s protein intake is 2.3g/kg LBM or 162g/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 Devon’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 28
RDI/sedentary ~11% 0.8 56
typical ~16% 1.2 83
minimum nutrient optimiser ~24% 1.8 125
Devon 44% 2.32 162

macro targets

While Devon’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) 125 230
fat (g) 30 125
carbs (g) 0 130
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 Devon’s food log based on the harder to find 50% of the essential nutrients. Devon’s most nutrient dense day is January 02 2019 while his least nutrient-dense day is January 04 2019.

best and worst days

Devon’s food diary for the best and worst days are shown below for comparison. Devon 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)
ideal 1 435
RP smoothie 464
ideal 2 365
ideal 3 374

Worst Day

food name energy (kcal)
protein coffee 110
lunch 1 362
Blueberries, Frozen, Unsweetened 12
Beverly International, UMP, Ultimate Muscle Protein, Vanilla 120
Fage, Total 2% Greek Yogurt, Plain 46
Coconut, Dried, Shredded or Flaked, Unsweetened 66
Coconut Milk, Plain or Original, Fortified, Unsweetened 8
RP smoothie 232
Flax Seeds, Not Fortified 37
Walnuts 96
Bonafide Provisions, Organic Bone Broth, Beef 120

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes