Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.

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 his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he 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
5.0
Zinc : Copper
9.2
Potassium : Sodium
1.5
Calcium : Magnesium
2.9
Iron : Copper
11.2
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin E 66%
Vitamin D 68%
Vitamin A 75%
Calcium 77%
Magnesium 83%
Zinc 83%
Potassium 95%
Folate 101%
Thiamin (B1) 105%
Panto Acid (B5) 125%
Manganese 127%
Copper 142%
Phosphorus 153%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
chicken liver 5.0 1.72 50%
lamb liver 4.8 1.68 48%
veal liver 4.4 1.92 55%
beef liver 4.6 1.75 60%
turkey liver 4.0 1.89 47%
lamb -2.1 6.39 4%
butter -3.1 7.18 2%
pork liver 3.4 1.65 59%

Suggested seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.5 1.3 54%
fish roe 3.8 1.43 47%
caviar 2.1 2.64 33%

Suggested plant based foods

food name nutrient density energy density insulin load
chicory greens 14.7 0.23 23%
watercress 14.4 0.11 65%
spinach 14.2 0.23 49%
endive 13.9 0.17 7%
coriander 13.4 0.23 30%
beet greens 12.5 0.22 35%
escarole 11.8 0.19 24%
arugula 11.4 0.25 45%
parsley 11.2 0.36 48%
lettuce 11.0 0.15 50%
mustard greens 10.8 0.27 36%
turnip greens 10.8 0.29 44%
amaranth leaves 10.6 0.21 86%
chinese cabbage 10.7 0.12 54%
yeast extract spread 8.4 1.85 59%
chives 10.4 0.3 48%
chard 10.5 0.19 51%
asparagus 10.3 0.22 50%
seaweed (laver) 9.3 0.35 80%
okra 9.3 0.22 50%
broccoli 8.5 0.35 50%
almonds 1.0 6.07 15%
almond butter 0.8 6.14 16%
sunflower seeds 1.6 5.46 15%
pili nuts -0.7 7.19 7%
hazelnuts 0.3 6.29 10%
brazil nuts -0.5 6.59 9%
pine nuts -0.7 6.73 11%
butternut squash 7.5 0.45 75%
flax seed 1.0 5.34 12%
celery 7.6 0.18 50%
sesame butter 0.2 5.86 21%
pumpkin seeds 0.5 5.59 19%
kale 7.4 0.28 60%
seaweed (wakame) 7.2 0.45 79%
macadamia nuts -1.7 7.18 6%
red peppers 7.1 0.31 40%
sesame seeds -0.8 6.31 10%
wheat bran 4.6 2.16 38%
winter squash 6.9 0.4 69%
radicchio 7.1 0.23 68%
pumpkin 7.1 0.2 76%
seaweed (kelp) 6.7 0.43 77%
collards 6.9 0.33 37%
pecans -1.9 6.91 6%
pickles 6.9 0.12 40%
cucumber 6.9 0.12 40%
butternuts -1.0 6.12 17%
onions 6.5 0.32 65%
peanut butter -0.8 5.9 18%
zucchini 6.7 0.17 40%
peanuts -1.1 5.99 18%
cauliflower 6.4 0.25 50%
garbanzo beans 1.7 3.78 69%
black beans 2.2 3.41 73%
oat bran 3.3 2.46 65%
walnuts -1.6 6.19 13%
cashews -1.2 5.8 26%
lupin seeds 1.5 3.71 51%
banana pepper 5.9 0.27 36%
alfalfa 5.9 0.23 19%
summer squash 5.9 0.19 45%
pistachio nuts -1.3 5.69 22%
jalapeno peppers 5.4 0.27 37%
white mushroom 5.4 0.22 65%
kidney beans 1.3 3.37 74%
cabbage 5.4 0.23 55%
brussel sprouts 5.0 0.42 50%
artichokes 4.9 0.47 49%
peas 4.8 0.42 65%
portabella mushrooms 5.0 0.29 55%
spirulina 5.0 0.26 70%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 115 260
fat (g) 30 140
carbs (g) 0 145
energy (calories) 2300

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is May 09 2020 while his least nutrient-dense day is March 24 2023.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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