Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mattias 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 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 Mattias’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Mattias 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
2.3
Zinc : Copper
8.4
Potassium : Sodium
1.2
Calcium : Magnesium
3.3
Iron : Copper
6.7
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mattias’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 83%
Thiamin (B1) 102%
Magnesium 106%
Potassium 110%
Manganese 132%
Vitamin D 132%
Folate 139%
Vitamin E 148%
Zinc 158%
Calcium 173%
Iron 190%

optimal foods for you

The foods listed below will provide Mattias 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).

Animal based foods

food name nutrient density energy density insulin load
lamb -1135.6 6.39 5%
ground beef, 80/20 -2.0 2.70 31%
chicken breast breaded -81.0 2.63 39%
pork ribs -609.9 3.61 18%
veal liver 199.6 1.92 55%
lamb liver 309.9 1.68 48%
chicken liver 276.0 1.72 50%
pork liver 294.1 1.65 59%
chicken patty, uncooked -366.3 2.92 32%
beef liver 225.5 1.75 60%
lamb rib -726.3 3.61 19%
chicken patty, cooked -364.3 2.87 34%
pork (lean) 24.4 2.09 44%
sweetbread -547.5 3.18 12%
turkey liver 88.5 1.89 47%
lamb chop -172.7 2.34 42%
beef shortribs -496.5 2.95 33%
beef heart 94.6 1.79 52%
flank, steak -339.3 2.63 33%
beef brisket, flat half -529.7 2.98 31%
beef brisket, flat half -503.4 2.89 32%
t-bone steak -531.6 2.94 26%
beef rib, small end -461.8 2.78 31%
ground beef, 75/25 -474.2 2.77 31%
beef kidney 133.3 1.57 52%
beef brisket -496.8 2.80 33%
beef brisket -308.0 2.44 37%
pork chops 42.8 1.74 54%
beef tenderloin steak -462.6 2.73 31%
beef rib eye steak -332.4 2.48 33%
beef loin -493.3 2.78 30%
beef rib, eye -435.6 2.65 32%
beef tenderloin steak -425.8 2.62 32%
ground beef 70/30 -471.0 2.70 30%
roast pork -113.6 1.99 41%
ground beef 70/30 -511.0 2.77 30%
lamb leg -423.5 2.58 31%
turkey heart -3.9 1.74 47%
pork ribs -214.1 2.16 39%
beef loin, top loin -395.7 2.50 34%
ground turkey -453.7 2.58 30%
lamb kidney 281.0 1.12 52%
sirloin steak -395.6 2.43 36%
ground beef -418.4 2.48 30%
ground pork -128.0 1.85 54%
lamb heart -8.8 1.61 48%
bison -64.4 1.71 53%
top round steak -261.2 2.09 56%
elk -185.1 1.93 44%
leg ham -43.8 1.65 56%
pork shoulder -44.9 1.62 56%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1251.5 1.43 47%
welk 286.4 2.75 82%
mackerel 35.9 3.05 14%
cod 89.0 2.90 71%
caviar 208.9 2.64 33%
mollusks conch 689.5 1.30 54%
anchovy 25.1 2.10 44%
salmon 303.3 1.56 52%
octopus 252.2 1.64 71%
herring -27.8 2.17 36%
trout 179.0 1.68 45%
sardine -31.0 2.08 38%
abalone -18.6 1.89 57%
tuna -56.5 1.84 52%
mussel 416.8 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1483.4 6.14 16%
almonds 1094.0 6.07 15%
flax seed 1054.2 5.34 12%
pumpkin seeds 908.3 5.59 19%
sunflower seeds 862.0 5.46 15%
hazelnuts 82.5 6.29 10%
pili nuts -468.8 7.19 7%
pine nuts -256.8 6.73 11%
sesame butter 86.2 5.86 21%
brazil nuts -290.4 6.59 9%
sesame seeds -292.4 6.31 10%
butternuts -543.9 6.12 17%
cashews -588.8 5.80 26%
macadamia nuts -1455.4 7.18 6%
pecans -1328.3 6.91 6%
peanuts -880.1 5.99 18%
pistachio nuts -736.1 5.69 22%
walnuts -1190.3 6.19 13%
shallots 5.7 3.48 80%
candied fruit -2.9 3.22 98%
coconut -692.1 4.43 34%
dried apples -448.4 3.46 86%
edamame 650.0 1.21 41%
coconut meat -593.4 3.54 10%
yeast extract spread 79.9 1.85 59%
dried currants -490.6 2.83 88%
raisins -567.7 2.96 89%
lemongrass 432.3 0.99 93%
lima beans 326.9 1.13 70%

macronutrients

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

macro targets

While Mattias’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) 115 235
fat (g) 25 155
carbs (g) 0 120
energy (calories) 2350

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 Mattias’s food log based on the harder to find 50% of the essential nutrients. Mattias’s most nutrient dense day is April 14 2019 while his least nutrient-dense day is April 19 2019.

best and worst days

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