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).

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%
Thiamin (B1) 221%
Zinc 260%
Leucine 281%
Niacin (B3) 284%
Cystine 498%
Folate 328%
Vitamin B-6 345%
Pantothenic acid (B5) 293%
Riboflavin (B2) 424%
Selenium 428%

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
turkey 10077.7 1.89 50%
pork chops 1953.7 1.74 54%
lamb (lean) 1500.4 1.44 43%
beef liver 1660.1 1.75 60%
pork liver 1560.5 1.65 59%
veal liver 1703.1 1.92 55%
lamb kidney 1134.7 1.12 52%
lamb liver 1396.3 1.68 48%
egg white 571.3 0.52 74%
pork loin 1173.5 1.93 41%
beef kidney 925.2 1.57 52%
chicken liver 972.2 1.72 50%
chicken breast 793.1 1.48 60%
turkey liver 968.2 1.89 47%
whole egg 677.8 1.43 30%
kefir (low fat) 2.8 0.41 64%
pork shoulder 709.0 1.62 56%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3276.4 1.43 47%
salmon 1636.3 1.56 52%
halibut 1337.6 1.11 66%
crab 924.2 0.83 71%
lobster 928.3 0.89 71%
rockfish 937.6 1.09 66%
mussel 713.6 0.86 63%
mollusks conch 909.8 1.30 54%
flounder 533.4 0.86 57%
crayfish 483.3 0.82 67%
clam 618.4 1.42 73%
pollock 421.6 1.11 69%
orange roughy 386.4 1.05 70%
octopus 720.2 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 580.6 0.23 49%
oat bran 1855.4 2.46 65%
wheat bran 1452.5 2.16 38%
portabella mushrooms 362.1 0.29 55%
amaranth leaves 280.9 0.21 86%
turnip greens 322.7 0.29 44%
asparagus 257.3 0.22 50%
chinese cabbage 175.0 0.12 54%
shiitake mushroom 253.8 0.39 58%
banana pepper 177.6 0.27 36%
zucchini 120.1 0.17 40%
snap beans 107.5 0.15 58%
mung beans 127.5 0.19 74%
escarole 125.6 0.19 24%
okra 134.1 0.22 50%
watercress 61.5 0.11 65%
celery 80.2 0.18 50%
cauliflower 118.2 0.25 50%
white mushroom 91.3 0.22 65%
broccoli 161.7 0.35 50%
summer squash 67.3 0.19 45%
red peppers 139.0 0.31 40%
lettuce 39.7 0.15 50%
pickles 16.9 0.12 40%
cucumber 16.9 0.12 40%
mustard greens 91.8 0.27 36%
chard 49.5 0.19 51%
artichokes 214.9 0.47 49%
alfalfa 67.4 0.23 19%
endive 32.3 0.17 7%
kale 94.4 0.28 60%
seaweed (laver) 133.2 0.35 80%
beet greens 60.0 0.22 35%
radishes 17.9 0.16 43%
pumpkin 37.5 0.20 76%
chicory greens 52.4 0.23 23%
parsley 121.6 0.36 48%
brussel sprouts 162.8 0.42 50%
radicchio 42.2 0.23 68%
jalapeno peppers 55.3 0.27 37%
collards 96.4 0.33 37%
onions 85.9 0.32 65%
sauerkraut 10.2 0.19 39%
chayote 34.3 0.24 41%
rhubarb 10.6 0.21 55%
cabbage 19.6 0.23 55%
coconut water -6.8 0.19 66%
coriander 9.5 0.23 30%
pinto beans 6.7 0.22 83%
arugula 16.1 0.25 45%
turnips -16.3 0.21 51%
eggplant 3.7 0.25 35%
spirulina 12.5 0.26 70%
peas 97.2 0.42 65%
red cabbage 19.8 0.29 55%
chives 5.6 0.30 48%
carrots 58.3 0.41 64%
blackberries 58.0 0.43 27%
winter squash 32.6 0.40 69%
butternut squash 58.7 0.45 75%
turnips -79.0 0.22 61%
limes -41.5 0.30 70%
seaweed (kelp) 29.5 0.43 77%
celeriac 22.6 0.42 72%
seaweed (wakame) 30.0 0.45 79%
boysenberries 44.7 0.50 54%
soybeans (sprouted) 224.4 0.81 49%
carambola -70.4 0.31 56%
mulberries -10.6 0.43 74%

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 95
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) 95 230
fat (g) 30 90
carbs (g) 0 145
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

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