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
2.6
Zinc : Copper
19.9
Potassium : Sodium
0.8
Calcium : Magnesium
1.0
Iron : Copper
15.2
Calcium : Phosphorus
0.3

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
Calcium 63%
Vitamin E 68%
Manganese 86%
Potassium 87%
Sodium 101%
Copper 123%
Magnesium 129%
Omega-3 138%
Phosphorus 154%
Zinc 163%
Folate 181%
Iron 188%
Panto Acid (B5) 199%
Vitamin K 441%
Vitamin D 318%

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
sweetbread 84.7 3.18 12%
veal liver 941.5 1.92 55%
liverwurst -119.7 3.26 16%
liver pate -121.0 3.19 16%
salami -225.2 3.78 18%
liver sausage -237.3 3.31 13%
pork sausage -156.3 3.25 20%
lamb -1094.6 6.39 5%
beef liver 737.3 1.75 60%
lamb liver 541.2 1.68 48%
beef sausage -311.4 3.32 18%
ground beef, 80/20 -1.7 2.70 31%
chorizo -625.3 4.55 17%
frankfurter -357.9 2.90 17%
turkey liver 331.7 1.89 47%
turkey -67.0 2.21 28%
sliced turkey pepperoni -34.8 2.43 35%
chicken liver 309.9 1.72 50%
headcheese -138.4 1.57 20%
sandwich spread, pork -143.8 2.35 30%
bratwurst -589.6 3.33 16%
knackwurst -546.2 3.07 16%
chicken breast breaded -84.9 2.63 39%
meatballs -467.3 2.86 19%
pepperoni -1032.1 5.04 13%
ham -16.0 1.49 29%
scrapple, pork -72.5 2.13 34%
beef rib eye steak -176.8 2.48 33%
pork liver 427.9 1.65 59%
pork ribs -673.5 3.61 18%
lamb rib -672.3 3.61 19%
Poultry salad sandwich spread -108.1 2.00 33%
beef brisket -150.7 2.44 37%
chicken patty, uncooked -333.8 2.92 32%
ground beef, 75/25 -355.6 2.77 31%
beef brisket, flat half -407.3 2.98 31%
flank, steak -302.3 2.63 33%
ground beef 70/30 -354.1 2.70 30%
beef brisket, flat half -375.3 2.89 32%
ground beef -309.9 2.48 30%
t-bone steak -479.9 2.94 26%
ground beef 70/30 -391.2 2.77 30%
chicken patty, cooked -349.8 2.87 34%
beef rib, small end -374.1 2.78 31%
ground turkey -349.8 2.58 30%
beef shortribs -379.0 2.95 33%
beef tenderloin steak -381.3 2.73 31%
beef brisket -363.3 2.80 33%
beef rib, eye -350.6 2.65 32%
beef tenderloin steak -339.5 2.62 32%
beef loin -412.1 2.78 30%
lamb leg -353.7 2.58 31%
rib eye fillet -23.3 1.99 45%
beef loin, top loin -308.6 2.50 34%
lamb chop -149.5 2.34 42%
elk -37.1 1.93 44%
beef kidney 150.2 1.57 52%
sirloin steak -307.2 2.43 36%
lamb kidney 247.0 1.12 52%
pork stomach, cooked -184.0 1.57 32%
roast beef -223.1 2.19 38%
Smoked sausage -270.8 2.16 35%
lamb heart 50.2 1.61 48%
beef roast 20.5 1.78 48%
turkey heart -2.1 1.74 47%
beef heart 60.6 1.79 52%
lamb sweetbread -32.1 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1206.0 1.43 47%
mackerel 44.9 3.05 14%
mollusks conch 814.2 1.30 54%
caviar 115.4 2.64 33%
herring -28.1 2.17 36%
trout 221.6 1.68 45%
salmon 322.7 1.56 52%
sardine -68.4 2.08 38%
anchovy 22.7 2.10 44%
welk 450.2 2.75 82%
lobster 561.0 0.89 71%
crab 564.7 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
avocado 107.9 1.60 8%
olives -5.0 1.45 3%
endive 47.2 0.17 7%
escarole 231.2 0.19 24%
spinach 577.4 0.23 49%
blackberries 185.1 0.43 27%
turnip greens 468.8 0.29 44%
alfalfa 65.7 0.23 19%
collards 295.9 0.33 37%
raspberries 80.9 0.52 30%
beet greens 83.1 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 13 2019 while his least nutrient-dense day is November 08 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