Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Terry 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 Terry’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
7.9
Zinc : Copper
22.6
Potassium : Sodium
1.1
Calcium : Magnesium
6.8
Iron : Copper
19.1
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 12%
Vitamin D 29%
Thiamin (B1) 30%
Magnesium 33%
Omega-3 41%
Vitamin E 42%
Sodium 46%
Potassium 52%
Folate 54%
Vitamin K1 55%
Copper 90%
Riboflavin (B2) 107%
Phosphorus 111%

optimal foods for you

The foods listed below will provide Terry 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
lamb liver 1063.6 1.68 48%
sweetbread 93.9 3.18 12%
cream cheese -159.1 3.50 11%
gruyere cheese -182.1 4.13 22%
swiss cheese -162.7 3.93 22%
colby -196.1 3.94 21%
salami -210.4 3.78 18%
liverwurst -132.8 3.26 16%
monterey cheese -185.4 3.73 21%
muenster cheese -194.7 3.68 21%
liver pate -160.8 3.19 16%
brie -145.3 3.34 19%
cheddar cheese -300.1 4.10 20%
blue cheese -163.2 3.53 21%
liver sausage -261.2 3.31 13%
pork sausage -154.5 3.25 20%
veal liver 677.5 1.92 55%
camembert -128.1 3.00 21%
edam cheese -281.0 3.57 23%
feta cheese -98.3 2.64 22%
gouda cheese -288.6 3.56 24%
ground beef, 80/20 -2.6 2.70 31%
chorizo -626.1 4.55 17%
beef brains 97.0 1.51 22%
goat cheese -164.1 2.64 21%
lamb -1269.0 6.39 5%
turkey liver 395.7 1.89 47%
beef sausage -400.4 3.32 18%
beef liver 615.0 1.75 60%
lamb brains 120.6 1.54 27%
beef kidney 502.3 1.57 52%
frankfurter -409.3 2.90 17%
turkey -88.5 2.21 28%
sliced turkey pepperoni -67.8 2.43 35%
lamb kidney 487.6 1.12 52%
knackwurst -544.2 3.07 16%
bratwurst -592.7 3.33 16%
sandwich spread, pork -153.0 2.35 30%
meatballs -459.3 2.86 19%
pork ribs -640.6 3.61 18%
ham -0.7 1.49 29%
chicken liver 282.6 1.72 50%
chicken breast breaded -92.2 2.63 39%
headcheese -178.9 1.57 20%
pepperoni -1044.8 5.04 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2229.9 1.43 47%
mackerel 130.2 3.05 14%
salmon 813.7 1.56 52%
caviar 251.7 2.64 33%
mollusks conch 783.1 1.30 54%
sardine 280.7 2.08 38%
trout 401.7 1.68 45%
herring 42.5 2.17 36%
anchovy 92.7 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1523.3 6.14 16%
almonds 1070.2 6.07 15%
sunflower seeds 1001.7 5.46 15%
flax seed 851.5 5.34 12%
walnuts 590.3 6.19 13%
pumpkin seeds 684.9 5.59 19%
hazelnuts 113.2 6.29 10%
lupin seeds 1153.5 3.71 51%
brazil nuts -199.1 6.59 9%
sesame butter 101.4 5.86 21%
black beans 1423.4 3.41 73%
pine nuts -325.3 6.73 11%
garbanzo beans 1235.6 3.78 69%
pili nuts -569.2 7.19 7%
peanut butter -107.1 5.90 18%
wheat bran 818.6 2.16 38%
sesame seeds -546.5 6.31 10%
edamame 944.6 1.21 41%
oat bran 1077.1 2.46 65%
kidney beans 816.3 3.37 74%
cashews -510.1 5.80 26%
butternuts -772.9 6.12 17%
olives -6.0 1.45 3%
avocado 34.2 1.60 8%
pistachio nuts -624.4 5.69 22%
pecans -1405.3 6.91 6%
endive 42.1 0.17 7%
natto 108.7 2.11 39%
spinach 656.8 0.23 49%
corn bran -387.5 2.24 12%
coconut meat -700.1 3.54 10%
peanuts -1113.0 5.99 18%
escarole 192.9 0.19 24%
macadamia nuts -1620.6 7.18 6%
turnip greens 484.7 0.29 44%

macronutrients

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

macro targets

While Terry’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) 135 255
fat (g) 30 165
carbs (g) 0 60
energy (calories) 2250

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 Terry’s food log based on the harder to find 50% of the essential nutrients. Terry’s most nutrient dense day is January 22 2018 while his least nutrient-dense day is January 24 2018.

best and worst days

Terry’s food diary for the best and worst days are shown below for comparison. Terry 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)
Ken's, Lite Dressing, Topping & Spread, Creamy Caesar 155
Organics, Mixed Baby Spring Greens, Fresh 13
Avocado, Black Skin, California Type 237
Mushrooms, Cooked from Fresh 36
Hamburger or Ground Beef, 90% Lean 323
Saputo, Low Moisture Part Skim Mozzarella Cheese 162
Eggs, Cooked 229
Tuna, Canned, Light, Water Pack, No Salt, Drained 248
Butter, Salted 165
Colby Jack Cheese 372

Worst Day

food name energy (kcal)
Saputo, Low Moisture Part Skim Mozzarella Cheese 162
Organics, Mixed Baby Spring Greens, Fresh 16
Ken's, Lite Dressing, Topping & Spread, Creamy Caesar 174
Avocado, Black Skin, California Type 199
Beef Steak, Sirloin, No Visible Fat Eaten 267

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