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
Calcium 79%
Vitamin D 91%
Omega-3 127%
Vitamin E 127%
Phosphorus 156%
Magnesium 157%
Potassium 174%
Sodium 185%
Manganese 207%
Thiamin (B1) 221%
Zinc 222%
Folate 262%
Leucine 281%
Cystine 498%
Vitamin B6 345%
Vitamin B5 (Pantothenic acid) 293%
Vitamin B3 (Niacin) 284%
Vitamin B2 (Riboflavin) 424%
Vitamin C 324%
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 10401.9 1.89 50%
pork chops 1848.7 1.74 54%
lamb liver 1664.6 1.68 48%
lamb kidney 1277.1 1.12 52%
pork liver 1563.0 1.65 59%
beef liver 1621.7 1.75 60%
veal liver 1666.8 1.92 55%
lamb (lean) 1285.3 1.44 43%
egg white 531.5 0.52 74%
beef kidney 1061.2 1.57 52%
pork loin 1080.3 1.93 41%
chicken liver 951.3 1.72 50%
chicken breast 769.9 1.48 60%
turkey liver 981.6 1.89 47%
whole egg 701.4 1.43 30%
kefir (low fat) 2.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3958.8 1.43 47%
salmon 2090.3 1.56 52%
halibut 1503.2 1.11 66%
lobster 1086.0 0.89 71%
rockfish 1191.2 1.09 66%
crab 1029.0 0.83 71%
mussel 955.0 0.86 63%
flounder 729.6 0.86 57%
mollusks conch 940.4 1.30 54%
crayfish 539.3 0.82 67%
pollock 539.4 1.11 69%
clam 711.0 1.42 73%
tuna 962.5 1.84 52%
octopus 833.0 1.64 71%
whiting 497.4 1.16 66%
trout 782.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 580.2 0.23 49%
oat bran 1737.9 2.46 65%
amaranth leaves 322.3 0.21 86%
portabella mushrooms 349.0 0.29 55%
turnip greens 334.9 0.29 44%
chinese cabbage 204.3 0.12 54%
asparagus 255.8 0.22 50%
wheat bran 1398.5 2.16 38%
banana pepper 233.5 0.27 36%
zucchini 177.9 0.17 40%
red peppers 209.6 0.31 40%
mung beans 130.9 0.19 74%
cauliflower 160.3 0.25 50%
shiitake mushroom 240.4 0.39 58%
watercress 70.1 0.11 65%
escarole 121.7 0.19 24%
snap beans 96.6 0.15 58%
okra 138.4 0.22 50%
summer squash 112.1 0.19 45%
broccoli 192.1 0.35 50%
celery 78.1 0.18 50%
mustard greens 117.7 0.27 36%
kale 125.2 0.28 60%
white mushroom 88.8 0.22 65%
parsley 161.9 0.36 48%
lettuce 40.5 0.15 50%
seaweed (laver) 155.2 0.35 80%
brussel sprouts 196.6 0.42 50%
chard 56.1 0.19 51%
pickles 13.2 0.12 40%
cucumber 13.2 0.12 40%
alfalfa 66.8 0.23 19%
radishes 24.0 0.16 43%
beet greens 65.5 0.22 35%
endive 32.2 0.17 7%
artichokes 204.1 0.47 49%
chicory greens 55.2 0.23 23%
pumpkin 29.4 0.20 76%
radicchio 41.5 0.23 68%
collards 101.8 0.33 37%
onions 89.8 0.32 65%
sauerkraut 16.2 0.19 39%
cabbage 36.3 0.23 55%
jalapeno peppers 53.4 0.27 37%
chayote 31.5 0.24 41%
rhubarb 9.5 0.21 55%
peas 125.9 0.42 65%
edamame 598.1 1.21 41%
coriander 10.0 0.23 30%
pinto beans 7.0 0.22 83%
arugula 16.5 0.25 45%
coconut water -15.5 0.19 66%
spirulina 12.1 0.26 70%
turnips -22.2 0.21 51%
eggplant -1.5 0.25 35%
red cabbage 18.6 0.29 55%
chives 6.7 0.30 48%
blackberries 60.2 0.43 27%
carrots 47.0 0.41 64%
limes -30.1 0.30 70%
butternut squash 60.3 0.45 75%
winter squash 28.8 0.40 69%
turnips -76.9 0.22 61%
seaweed (kelp) 28.4 0.43 77%
seaweed (wakame) 40.3 0.45 79%
carambola -50.7 0.31 56%
celeriac 10.1 0.42 72%
mulberries 9.5 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 03 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)
Breakfast 1 569
lunch 1 374
Dinner 1 439
RP smoothie 464

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