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
20.1
Potassium : Sodium
2.1
Calcium : Magnesium
2.4
Iron : Copper
11.0
Calcium : Phosphorus
0.6

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
Sodium 34%
Manganese 53%
Vitamin D 55%
Vitamin E 59%
Omega-3 62%
Potassium 75%
Magnesium 90%
Folate 100%
Thiamin (B1) 100%
Copper 101%
Calcium 108%
Iron 111%
Zinc 135%
Cystine 277%
Vitamin K 242%
Vitamin B-12 331%
Vitamin B-6 139%
Pantothenic acid (B5) 209%
Niacin (B3) 181%
Riboflavin (B2) 289%
Vitamin C 304%
Vitamin A 235%
Selenium 233%

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 273.0 1.51 22%
lamb brains 300.3 1.54 27%
whole egg 432.5 1.43 30%
sweetbread -369.0 3.18 12%
lamb liver 2336.6 1.68 48%
egg yolk -231.4 2.75 18%
pork stomach, cooked -195.1 1.57 32%
beef tripe -206.7 0.94 38%
veal liver 2306.2 1.92 55%
turkey liver 1355.7 1.89 47%
lamb kidney 1349.4 1.12 52%
lamb (lean) 499.5 1.44 43%
ground beef, 80/20 -1.6 2.70 31%
pork loin 432.6 1.93 41%
ground turkey -274.7 2.58 30%
beef liver 2189.8 1.75 60%
chicken liver 1109.9 1.72 50%
pork ribs -984.0 3.61 18%
beef rib eye steak -215.9 2.48 33%
beef kidney 1172.3 1.57 52%
pork liver 1940.0 1.65 59%
pork ribs 194.4 2.16 39%
ground beef -537.4 2.48 30%
lamb heart 639.8 1.61 48%
lamb sweetbread 25.3 1.44 43%
t-bone steak -735.0 2.94 26%
roast pork 164.6 1.99 41%
lamb leg -468.5 2.58 31%
rotisserie chicken thigh w. skin -722.8 2.26 31%
beef loin -545.3 2.78 30%
beef tenderloin steak -419.8 2.62 32%
roast beef -139.8 2.19 38%
beef rib, eye -428.4 2.65 32%
beef tenderloin steak -491.5 2.73 31%
beef loin, top loin -339.4 2.50 34%
prok ears -845.2 1.66 35%
beef rib, small end -476.0 2.78 31%
flank, steak -429.1 2.63 33%
ground beef 70/30 -606.9 2.70 30%
ground beef 70/30 -655.3 2.77 30%
lamb rib -1187.1 3.61 19%
sirloin steak -293.6 2.43 36%
pork chops 1159.3 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3715.9 1.43 47%
mackerel 175.1 3.05 14%
sardine 732.9 2.08 38%
caviar 545.6 2.64 33%
salmon 1656.6 1.56 52%
herring 135.8 2.17 36%
trout 613.9 1.68 45%
mollusks conch 1085.8 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 54.0 0.17 7%
olives -13.9 1.45 3%
alfalfa 74.4 0.23 19%
escarole 229.9 0.19 24%
chicory greens 104.2 0.23 23%
avocado -902.9 1.60 8%
blackberries 82.3 0.43 27%
coriander 16.2 0.23 30%
raspberries -20.1 0.52 30%
collards 478.3 0.33 37%
beet greens 125.4 0.22 35%
banana pepper 244.4 0.27 36%
mustard greens 221.2 0.27 36%
eggplant 11.7 0.25 35%
jalapeno peppers 157.9 0.27 37%
sauerkraut 65.9 0.19 39%
red peppers 299.4 0.31 40%
zucchini 197.9 0.17 40%
cucumber 78.5 0.12 40%
pickles 78.5 0.12 40%
turnip greens 627.6 0.29 44%
chayote 70.5 0.24 41%
spinach 868.2 0.23 49%
sunflower seeds 796.4 5.46 15%
edamame 603.6 1.21 41%
radishes 45.8 0.16 43%
summer squash 150.4 0.19 45%
arugula 32.1 0.25 45%
parsley 303.3 0.36 48%
coconut meat -1605.1 3.54 10%
asparagus 322.9 0.22 50%
brussel sprouts 357.8 0.42 50%
celery 154.0 0.18 50%
okra 191.7 0.22 50%
lettuce 69.4 0.15 50%
artichokes 250.2 0.47 49%
broccoli 274.8 0.35 50%
cauliflower 172.1 0.25 50%
chives 12.5 0.30 48%
chard 106.0 0.19 51%
strawberries -34.9 0.32 49%
chinese cabbage 308.4 0.12 54%
turnips 10.7 0.21 51%
soybeans (sprouted) 237.2 0.81 49%
portabella mushrooms 407.4 0.29 55%
flax seed -769.5 5.34 12%
coconut milk -3158.6 2.30 9%

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) 130 345
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 May 01 2019 while his least nutrient-dense day is May 02 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

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