Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Joel 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 with a low insulin load diet 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 Joel’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
5.8
Zinc : Copper
41.1
Potassium : Sodium
1.0
Calcium : Magnesium
4.0
Iron : Copper
13.6
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Joel’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: autism, depression, fatigue, hypertension, inflammation, methylation, insomnia, low testosterone, headaches, adhd.

nutrient % DRI prioritize
Manganese 46%
Copper 55%
Potassium 59%
Magnesium 73%
Iron 84%
Vitamin D 87%
Vitamin K1 88%
Vitamin E 91%
Calcium 95%
Omega-3 103%
Folate 113%
Phosphorus 144%
Zinc 145%
Cystine 257%
Vitamin B12 478%
Vitamin B6 408%
Vitamin B5 (Pantothenic acid) 372%
Vitamin B3 (Niacin) 275%
Vitamin C 247%
Vitamin A 201%
Selenium 277%

optimal foods for you

The foods listed below will provide Joel with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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
beef brains 288.0 1.51 22%
lamb brains 313.5 1.54 27%
sweetbread -314.6 3.18 12%
whole egg 325.3 1.43 30%
egg yolk -383.9 2.75 18%
lamb liver 1743.0 1.68 48%
pork stomach, cooked -199.9 1.57 32%
beef tripe -189.3 0.94 38%
lamb (lean) 512.7 1.44 43%
ground beef, 80/20 -1.5 2.70 31%
turkey liver 1115.3 1.89 47%
veal liver 1997.6 1.92 55%
lamb kidney 1041.8 1.12 52%
ground turkey -248.6 2.58 30%
beef rib eye steak -188.9 2.48 33%
ground beef -477.2 2.48 30%
chicken liver 937.5 1.72 50%
lamb sweetbread 82.4 1.44 43%
pork ribs -1079.2 3.61 18%
beef liver 1911.8 1.75 60%
t-bone steak -699.7 2.94 26%
lamb leg -443.8 2.58 31%
pork loin 94.1 1.93 41%
beef loin -480.2 2.78 30%
beef tenderloin steak -359.8 2.62 32%
rotisserie chicken thigh w. skin -688.0 2.26 31%
beef rib, eye -363.7 2.65 32%
beef tenderloin steak -427.4 2.73 31%
beef loin, top loin -281.4 2.50 34%
beef rib, small end -413.2 2.78 31%
roast beef -126.2 2.19 38%
lamb heart 484.8 1.61 48%
ground beef 70/30 -546.3 2.70 30%
roast pork 32.1 1.99 41%
pork ribs -3.7 2.16 39%
ground beef 70/30 -604.4 2.77 30%
flank, steak -398.0 2.63 33%
sirloin steak -234.0 2.43 36%
rotisserie chicken back -780.9 2.12 32%
prok ears -829.4 1.66 35%
lamb rib -1147.0 3.61 19%
ground beef, 75/25 -554.5 2.77 31%
pork liver 1594.8 1.65 59%
beef kidney 775.8 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3322.6 1.43 47%
mackerel 198.9 3.05 14%
sardine 787.6 2.08 38%
salmon 1699.2 1.56 52%
caviar 513.1 2.64 33%
herring 142.2 2.17 36%
trout 658.8 1.68 45%
mollusks conch 1113.7 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 53.8 0.17 7%
olives -13.2 1.45 3%
alfalfa 62.3 0.23 19%
escarole 246.0 0.19 24%
chicory greens 109.1 0.23 23%
avocado -697.8 1.60 8%
blackberries 128.7 0.43 27%
coriander 16.3 0.23 30%
raspberries 9.8 0.52 30%
collards 476.9 0.33 37%
banana pepper 277.2 0.27 36%
beet greens 117.3 0.22 35%
eggplant 43.2 0.25 35%
mustard greens 232.5 0.27 36%
jalapeno peppers 197.6 0.27 37%
sauerkraut 108.8 0.19 39%
red peppers 327.8 0.31 40%
zucchini 211.2 0.17 40%
turnip greens 674.7 0.29 44%
pickles 83.7 0.12 40%
cucumber 83.7 0.12 40%
sunflower seeds 1090.6 5.46 15%
chayote 115.6 0.24 41%
spinach 826.6 0.23 49%
edamame 636.5 1.21 41%
radishes 78.1 0.16 43%
summer squash 181.4 0.19 45%
arugula 35.9 0.25 45%
parsley 331.2 0.36 48%
coconut meat -1509.3 3.54 10%
asparagus 303.1 0.22 50%
brussel sprouts 388.1 0.42 50%
artichokes 350.0 0.47 49%
celery 193.0 0.18 50%
cauliflower 212.9 0.25 50%
broccoli 301.3 0.35 50%
okra 171.1 0.22 50%
lettuce 68.1 0.15 50%
chives 13.4 0.30 48%
strawberries 13.2 0.32 49%
chard 113.2 0.19 51%
turnips 56.1 0.21 51%
chinese cabbage 322.2 0.12 54%
soybeans (sprouted) 249.8 0.81 49%
coconut milk -2918.6 2.30 9%
portabella mushrooms 385.2 0.29 55%

macronutrients

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

macro targets

While Joel’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) 130 360
fat (g) 35 185
carbs (g) 0 130
energy (calories) 2700

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 Joel’s food log based on the harder to find 50% of the essential nutrients. Joel’s most nutrient dense day is January 02 2020 while his least nutrient-dense day is January 03 2020.

best and worst days

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