Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help JEFF get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 JEFF’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide JEFF 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
0.5
Zinc : Copper
0.3
Potassium : Sodium
1.2
Calcium : Magnesium
2.0
Iron : Copper
0.1
Calcium : Phosphorus
2.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that JEFF’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: depression, hypothyroidism, inflammation, low testosterone, sleep apnea.

nutrient % DRI prioritize
Sodium 19%
Potassium 25%
Phosphorus 36%
Vitamin K1 39%
Tryptophan 50%
Methionine 53%
Lysine 55%
Tyrosine 55%
Histidine 60%
Threonine 60%
Cystine 62%
Phenylalanine 70%
Calcium 108%
Folate 134%
Vitamin D 417%
Vitamin E 275%
Selenium 211%
Zinc 366%
Magnesium 110%

optimal foods for you

The foods listed below will provide JEFF with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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
turkey 37158.5 1.89 50%
lamb (lean) 4671.5 1.44 43%
gruyere cheese -92.7 4.13 22%
pork chops 4347.3 1.74 54%
swiss cheese -66.6 3.93 22%
cheddar cheese -483.2 4.10 20%
colby -311.4 3.94 21%
cream cheese -618.2 3.50 11%
liver sausage -367.3 3.31 13%
pork loin 2914.5 1.93 41%
monterey cheese -249.6 3.73 21%
bratwurst -185.4 3.33 16%
salami -482.4 3.78 18%
muenster cheese -259.1 3.68 21%
rib eye fillet 3012.7 1.99 45%
edam cheese -132.9 3.57 23%
blue cheese -234.0 3.53 21%
brie -207.9 3.34 19%
chorizo -1508.9 4.55 17%
gouda cheese -133.1 3.56 24%
liverwurst -539.5 3.26 16%
liver pate -564.2 3.19 16%
camembert -139.7 3.00 21%
pork sausage -440.0 3.25 20%
pork ribs 1873.3 2.16 39%
bologna -1124.0 3.10 11%
beef sausage -873.9 3.32 18%
roast beef 1543.0 2.19 38%
meatballs -447.2 2.86 19%
beef rib eye steak 782.9 2.48 33%
chicken 1292.2 2.19 36%
pork ribs -1335.9 3.61 18%
feta cheese -228.0 2.64 22%
lamb rib -1364.8 3.61 19%
t-bone steak -297.9 2.94 26%
beef shortribs 212.9 2.95 33%
beef brisket, flat half -52.2 2.98 31%
goat cheese -387.2 2.64 21%
flank, steak 405.0 2.63 33%
pepperoni -3251.2 5.04 13%
ground turkey 240.5 2.58 30%
sweetbread -1686.3 3.18 12%
beef brisket 195.1 2.80 33%
beef brisket 778.6 2.44 37%
beef rib, small end 55.2 2.78 31%
lamb leg 233.0 2.58 31%
beef brisket, flat half -41.3 2.89 32%
beef tenderloin steak 1.8 2.73 31%
beef loin -98.9 2.78 30%
frankfurter -1183.2 2.90 17%
ground beef, 80/20 3.9 2.70 31%
limburger cheese -1385.9 3.27 19%
beef rib, eye 120.4 2.65 32%
whole egg 1090.7 1.43 30%
beef roast 2063.7 1.78 48%
roast pork 1298.8 1.99 41%
parmesan cheese -1269.7 4.20 34%
beef tenderloin steak 88.3 2.62 32%
beef loin, top loin 279.9 2.50 34%
ground beef, 75/25 -226.4 2.77 31%
ground beef 70/30 -343.3 2.77 30%
sirloin steak 396.4 2.43 36%
ground beef 70/30 -230.9 2.70 30%
knackwurst -1656.4 3.07 16%
lamb shank 1730.4 1.96 48%
mozzarella -302.2 3.04 34%
pork (lean) 1274.9 2.09 44%
chuck steak 1953.5 1.94 51%
turkey -49.8 2.21 28%
ground pork 2126.7 1.85 54%
ground beef -193.2 2.48 30%
lamb -5727.1 6.39 5%
beef brains -14.7 1.51 22%
headcheese -187.6 1.57 20%
roast ham 1022.6 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5940.6 1.43 47%
mackerel 111.0 3.05 14%
salmon 3757.8 1.56 52%
caviar 417.4 2.64 33%
sardine 1164.0 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
peanut butter -103.5 5.90 18%
hazelnuts -1518.2 6.29 10%
sesame butter -504.3 5.86 21%
pumpkin seeds -1669.0 5.59 19%
sunflower seeds -2185.5 5.46 15%
olives -7.2 1.45 3%
corn bran -299.6 2.24 12%
brazil nuts -4638.9 6.59 9%
lupin seeds 660.7 3.71 51%
wheat bran 941.4 2.16 38%
butternuts -4415.3 6.12 17%

macronutrients

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

protein

JEFF’s protein intake is 1.5g/kg LBM or 97g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how JEFF’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 90
JEFF 42% 1.49 97

macro targets

While JEFF’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) 90 220
fat (g) 25 85
carbs (g) 0 135
energy (calories) 1650

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 JEFF’s food log based on the harder to find 50% of the essential nutrients. JEFF’s most nutrient dense day is April 15 2019 while his least nutrient-dense day is April 17 2019.

best and worst days

JEFF’s food diary for the best and worst days are shown below for comparison. JEFF 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)
MyProtein, Greens Superfood Blend 13
Muscle Pharm, Combat Crunch, Cinnamon Twist, Hybrid Series 210
CVS Health, Fish Oil, 1000mg 30
MyProtein, Greens Superfood Blend 25
Sweet Potato, Baked 187
Crider's, Crider, Premium White Chicken 120
Green Giant, French Style Green Beans 69
Land O Lakes, Extra Creamy Butter, European Style Unsalted 55
MyProtein, Bedtime Extreme, Chocolate Smooth 209
Man Sports Iso-Protein Pancakes N Syrup 110

Worst Day

food name energy (kcal)
MyProtein, Greens Superfood Blend 13
CVS Health, Fish Oil, 1000mg 30
Dymatize, Elite Protein Bar, Chocolate Chip Cookie Dough 260
Chicken of the Sea, Pink Salmon 120
Food For Life Ezekiel 4:9, Sprouted Whole Grain Bread, Ezekiel 4:9, Flourless, Low Sodium 160
Eggs, Cooked 136
MyProtein, Greens Superfood Blend 25
Muscle Pharm, Combat Crunch, Cinnamon Twist, Hybrid Series 210

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