Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Van 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 and being autoimmune.

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

supplements

The supplements listed below will provide Van 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
2.0
Zinc : Copper
20.5
Potassium : Sodium
0.8
Calcium : Magnesium
1.1
Iron : Copper
15.6
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Van’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: low testosterone.

nutrient % DRI prioritize
Vitamin E 40%
Calcium 44%
Potassium 89%
Copper 112%
Manganese 122%
Magnesium 130%
Zinc 148%
Folate 149%
Omega-3 154%
Phosphorus 155%
Iron 196%
Panto Acid (B5) 199%
Vitamin A 249%
Vitamin K 265%
Vitamin C 360%
Vitamin D 326%

optimal foods for you

The foods listed below will provide Van 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
veal liver 1220.2 1.92 55%
sweetbread -4.6 3.18 12%
liver sausage -61.6 3.31 13%
liverwurst 2.4 3.26 16%
lamb -1094.6 6.39 5%
liver pate -132.2 3.19 16%
salami -259.8 3.78 18%
lamb liver 809.4 1.68 48%
beef liver 994.4 1.75 60%
pork sausage -180.8 3.25 20%
beef sausage -357.7 3.32 18%
turkey liver 521.3 1.89 47%
ground beef, 80/20 -2.2 2.70 31%
chorizo -715.2 4.55 17%
frankfurter -408.2 2.90 17%
pork liver 687.6 1.65 59%
turkey -79.5 2.21 28%
chicken liver 406.2 1.72 50%
sliced turkey pepperoni -58.8 2.43 35%
sandwich spread, pork -165.5 2.35 30%
headcheese -161.4 1.57 20%
knackwurst -619.9 3.07 16%
bratwurst -683.0 3.33 16%
chicken breast breaded -97.7 2.63 39%
pepperoni -1173.5 5.04 13%
scrapple, pork -77.3 2.13 34%
meatballs -547.0 2.86 19%
ham -21.2 1.49 29%
pork ribs -776.1 3.61 18%
beef rib eye steak -246.9 2.48 33%
lamb rib -773.0 3.61 19%
Poultry salad sandwich spread -125.9 2.00 33%
chicken patty, uncooked -391.5 2.92 32%
beef brisket -217.8 2.44 37%
ground beef, 75/25 -431.9 2.77 31%
t-bone steak -561.1 2.94 26%
chicken patty, cooked -407.2 2.87 34%
beef brisket, flat half -489.6 2.98 31%
ground beef 70/30 -428.7 2.70 30%
flank, steak -375.0 2.63 33%
ground beef 70/30 -467.7 2.77 30%
beef brisket, flat half -455.1 2.89 32%
ground beef -378.5 2.48 30%
ground turkey -420.9 2.58 30%
beef rib, small end -451.0 2.78 31%
beef shortribs -460.3 2.95 33%
beef tenderloin steak -456.7 2.73 31%
beef loin -488.9 2.78 30%
beef brisket -440.5 2.80 33%
beef rib, eye -423.6 2.65 32%
beef tenderloin steak -411.8 2.62 32%
lamb leg -424.8 2.58 31%
beef loin, top loin -377.6 2.50 34%
lamb chop -191.5 2.34 42%
pork stomach, cooked -227.0 1.57 32%
sirloin steak -374.2 2.43 36%
Smoked sausage -331.3 2.16 35%
elk -95.9 1.93 44%
roast beef -285.2 2.19 38%
rib eye fillet -112.9 1.99 45%
turkey heart -13.1 1.74 47%
beef kidney 111.5 1.57 52%
lamb kidney 220.0 1.12 52%
lamb heart 4.7 1.61 48%
beef roast -30.2 1.78 48%
blood sausage -1173.4 3.79 14%
lamb sweetbread -72.5 1.44 43%
beef heart 10.5 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1134.4 1.43 47%
mackerel 28.4 3.05 14%
caviar 94.5 2.64 33%
mollusks conch 762.6 1.30 54%
herring -39.5 2.17 36%
trout 188.9 1.68 45%
anchovy 9.3 2.10 44%
sardine -128.5 2.08 38%
salmon 247.7 1.56 52%
welk 383.2 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
olives -6.2 1.45 3%
avocado 21.6 1.60 8%
endive 54.9 0.17 7%
escarole 265.2 0.19 24%
turnip greens 591.2 0.29 44%
collards 435.8 0.33 37%
spinach 674.5 0.23 49%
blackberries 193.0 0.43 27%
alfalfa 66.4 0.23 19%
raspberries 84.8 0.52 30%
parsley 326.3 0.36 48%
beet greens 105.3 0.22 35%

macronutrients

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

macro targets

While Van’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) 75 185
fat (g) 20 105
carbs (g) 0 110
energy (calories) 1700

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 Van’s food log based on the harder to find 50% of the essential nutrients. Van’s most nutrient dense day is November 10 2019 while his least nutrient-dense day is November 09 2019.

best and worst days

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