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
2.0
Zinc : Copper
49.3
Potassium : Sodium
1.5
Calcium : Magnesium
2.3
Iron : Copper
16.5
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, fatigue, methylation, insomnia, headaches.

nutrient % DRI prioritize
Sodium 41%
Potassium 63%
Copper 68%
Manganese 70%
Magnesium 76%
Calcium 88%
Phosphorus 89%
Vitamin E 92%
Vitamin D 105%
Iron 113%
Leucine 125%
Valine 125%
Isoleucine 148%
Cystine 194%
Folate 225%
Pantothenic acid (B5) 488%
Niacin (B3) 392%
Vitamin A 401%
Selenium 200%
Zinc 226%

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
chicken liver 17.4 1.72 50%
veal liver 18.0 1.92 55%
lamb liver 15.6 1.68 48%
beef liver 18.0 1.75 60%
lamb kidney 14.1 1.12 52%
turkey liver 14.0 1.89 47%
pork liver 16.5 1.65 59%
whole egg 6.2 1.43 30%
lamb heart 9.2 1.61 48%
beef kidney 10.1 1.57 52%
pork chops 10.6 1.74 54%
lamb brains 3.5 1.54 27%
beef roast 9.2 1.78 48%
lamb (lean) 7.2 1.44 43%
rib eye fillet 8.2 1.99 45%
chicken breast 11.2 1.48 60%
bison 9.9 1.71 53%
lamb sweetbread 6.6 1.44 43%
beef tripe 8.7 1.03 55%
pork loin 6.6 1.93 41%
roast pork 6.7 1.99 41%
veal loin 8.0 1.75 48%
chicken drumstick 7.3 1.49 47%
pork ribs 6.4 2.16 39%
ground pork 9.5 1.85 54%
porterhouse steak (fat trimmed) 7.7 1.45 50%
roast beef 5.8 2.19 38%
lamb lungs 8.9 0.95 58%
pork shoulder 9.5 1.62 56%
sirloin steak (lean) 9.8 1.77 57%
egg yolk 1.7 2.75 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 13.1 1.43 47%
crab 17.2 0.83 71%
lobster 16.6 0.89 71%
trout 11.2 1.68 45%
anchovy 11.5 2.10 44%
salmon 12.5 1.56 52%
crayfish 14.8 0.82 67%
sturgeon 11.2 1.35 49%
caviar 8.1 2.64 33%
flounder 11.1 0.86 57%
sardine 8.2 2.08 38%
halibut 13.6 1.11 66%
tuna 10.3 1.84 52%
mussel 11.1 0.86 63%
oysters 10.3 1.02 59%
rockfish 11.9 1.09 66%
mackerel 2.1 3.05 14%
pollock 12.4 1.11 69%
perch 10.3 0.96 62%
herring 5.5 2.17 36%
shrimp 11.4 1.19 69%

Plant based foods

food name nutrient density energy density insulin load
endive 17.8 0.17 7%
chicory greens 17.8 0.23 23%
spinach 22.6 0.23 49%
coriander 17.6 0.23 30%
escarole 14.1 0.19 24%
alfalfa 12.6 0.23 19%
turnip greens 17.4 0.29 44%
beet greens 14.4 0.22 35%
asparagus 17.5 0.22 50%
chard 17.3 0.19 51%
watercress 20.7 0.11 65%
chinese cabbage 16.7 0.12 54%
mustard greens 11.9 0.27 36%
parsley 14.8 0.36 48%
chives 14.8 0.30 48%
lettuce 14.6 0.15 50%
arugula 13.1 0.25 45%
seaweed (laver) 21.8 0.35 80%
portabella mushrooms 13.7 0.29 55%
collards 8.1 0.33 37%
okra 11.0 0.22 50%
banana pepper 7.3 0.27 36%
broccoli 10.9 0.35 50%
zucchini 8.1 0.17 40%
spirulina 15.2 0.26 70%
white mushroom 13.5 0.22 65%
amaranth leaves 18.2 0.21 86%
blackberries 4.1 0.43 27%
jalapeno peppers 5.9 0.27 37%
kale 10.6 0.28 60%
celery 7.9 0.18 50%
cauliflower 8.1 0.25 50%
pickles 5.0 0.12 40%
cucumber 5.0 0.12 40%
olives -1.9 1.45 3%
red peppers 5.3 0.31 40%
eggplant 3.7 0.25 35%
summer squash 5.9 0.19 45%
radishes 4.8 0.16 43%
radicchio 10.9 0.23 68%
shiitake mushroom 8.7 0.39 58%
soybeans (sprouted) 7.1 0.81 49%
sauerkraut 3.5 0.19 39%
raspberries 1.7 0.52 30%
chayote 3.9 0.24 41%
artichokes 5.7 0.47 49%
yeast extract spread 10.0 1.85 59%

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) 170 365
fat (g) 35 200
carbs (g) 0 175
energy (calories) 2750

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 February 27 2019 while his least nutrient-dense day is February 23 2019.

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes