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
6.3
Zinc : Copper
34.0
Potassium : Sodium
0.9
Calcium : Magnesium
3.7
Iron : Copper
13.3
Calcium : Phosphorus
0.8

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 52%
Potassium 65%
Sodium 67%
Copper 82%
Magnesium 83%
Omega-3 105%
Iron 109%
Vitamin D 111%
Folate 141%
Calcium 155%
Phosphorus 158%
Vitamin E 164%
Zinc 186%
Cystine 281%
Vitamin K 245%
Vitamin B-12 442%
Vitamin B-6 332%
Pantothenic acid (B5) 328%
Niacin (B3) 264%
Thiamin (B1) 415%
Vitamin A 307%
Selenium 299%

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 262.2 1.51 22%
lamb brains 298.6 1.54 27%
sweetbread -380.0 3.18 12%
whole egg 249.1 1.43 30%
lamb liver 2046.4 1.68 48%
egg yolk -463.5 2.75 18%
pork stomach, cooked -230.3 1.57 32%
beef tripe -216.0 0.94 38%
lamb (lean) 517.2 1.44 43%
ground beef, 80/20 -1.4 2.70 31%
lamb kidney 1174.5 1.12 52%
turkey liver 1128.2 1.89 47%
veal liver 2005.0 1.92 55%
pork loin 410.2 1.93 41%
ground turkey -295.5 2.58 30%
beef rib eye steak -234.7 2.48 33%
pork ribs -1034.9 3.61 18%
ground beef -532.9 2.48 30%
pork ribs 199.4 2.16 39%
lamb sweetbread 67.1 1.44 43%
chicken liver 963.5 1.72 50%
roast pork 188.8 1.99 41%
t-bone steak -765.1 2.94 26%
lamb leg -482.3 2.58 31%
beef liver 1922.6 1.75 60%
rotisserie chicken thigh w. skin -740.0 2.26 31%
beef loin -536.8 2.78 30%
beef tenderloin steak -407.4 2.62 32%
beef rib, eye -416.0 2.65 32%
beef tenderloin steak -482.0 2.73 31%
lamb heart 519.7 1.61 48%
beef loin, top loin -325.4 2.50 34%
beef rib, small end -464.8 2.78 31%
roast beef -161.6 2.19 38%
flank, steak -424.1 2.63 33%
ground beef 70/30 -606.9 2.70 30%
ground beef 70/30 -665.6 2.77 30%
prok ears -882.0 1.66 35%
beef kidney 874.0 1.57 52%
sirloin steak -277.7 2.43 36%
lamb rib -1219.1 3.61 19%
rotisserie chicken back -861.3 2.12 32%
pork chops 1190.5 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3418.5 1.43 47%
mackerel 182.7 3.05 14%
sardine 753.9 2.08 38%
salmon 1718.5 1.56 52%
caviar 509.9 2.64 33%
herring 138.5 2.17 36%
trout 658.9 1.68 45%
mollusks conch 1090.3 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 58.5 0.17 7%
olives -14.4 1.45 3%
alfalfa 69.1 0.23 19%
escarole 262.0 0.19 24%
chicory greens 108.8 0.23 23%
avocado -767.9 1.60 8%
blackberries 99.9 0.43 27%
coriander 16.3 0.23 30%
raspberries -16.9 0.52 30%
collards 460.9 0.33 37%
beet greens 121.2 0.22 35%
banana pepper 239.5 0.27 36%
eggplant 47.8 0.25 35%
mustard greens 215.4 0.27 36%
jalapeno peppers 198.9 0.27 37%
sauerkraut 97.8 0.19 39%
pickles 104.5 0.12 40%
cucumber 104.5 0.12 40%
zucchini 210.1 0.17 40%
turnip greens 667.5 0.29 44%
red peppers 259.2 0.31 40%
chayote 110.5 0.24 41%
spinach 873.4 0.23 49%
sunflower seeds 898.4 5.46 15%
edamame 694.5 1.21 41%
radishes 65.9 0.16 43%
summer squash 181.3 0.19 45%
arugula 35.7 0.25 45%
parsley 298.2 0.36 48%
coconut meat -1587.7 3.54 10%
asparagus 343.1 0.22 50%
brussel sprouts 377.6 0.42 50%
artichokes 357.9 0.47 49%
celery 191.1 0.18 50%
okra 198.8 0.22 50%
lettuce 74.6 0.15 50%
cauliflower 185.0 0.25 50%
broccoli 272.9 0.35 50%
chives 12.7 0.30 48%
chard 108.1 0.19 51%
strawberries -58.0 0.32 49%
turnips 62.5 0.21 51%
soybeans (sprouted) 309.3 0.81 49%
chinese cabbage 302.5 0.12 54%
flax seed -631.5 5.34 12%
coconut milk -3096.5 2.30 9%
portabella mushrooms 412.1 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