Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jefferson T get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle 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 Jefferson T’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Jefferson T 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
15.1
Zinc : Copper
4.0
Potassium : Sodium
49.5
Calcium : Magnesium
0.5
Iron : Copper
3.6
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jefferson T’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: fatigue, methylation, adhd.

nutrient % DRI prioritize
Vitamin D 16%
Vitamin B12 53%
Sodium 85%
Selenium 305%

optimal foods for you

The foods listed below will provide Jefferson T with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . 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 2710.8 1.89 50%
pork liver 539.6 1.65 59%
beef kidney 538.1 1.57 52%
beef liver 386.3 1.75 60%
pork chops 390.9 1.74 54%
veal liver 312.3 1.92 55%
turkey liver 385.0 1.89 47%
lamb kidney 375.2 1.12 52%
chicken liver 291.2 1.72 50%
chicken breast 148.1 1.48 60%
lamb liver 299.2 1.68 48%
lean pastrami 21.1 0.95 73%
ground pork 174.4 1.85 54%
sirloin steak (lean) 136.3 1.77 57%
lamb (lean) 398.0 1.44 43%
veal 41.5 1.51 65%
bison 178.4 1.71 53%
top round steak 86.0 2.09 56%
frankfurter (fat free) 34.0 1.09 67%
turkey gizzard 112.0 1.55 57%
pork shoulder 100.6 1.62 56%
pork loin 295.3 1.93 41%
turkey 61.2 1.12 63%
chuck steak 122.0 1.94 51%
ground beef (lean) 68.0 1.44 60%
rib eye fillet 189.8 1.99 45%
beef roast 157.2 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1657.3 1.43 47%
welk 662.1 2.75 82%
clam 828.7 1.42 73%
salmon 837.4 1.56 52%
octopus 515.0 1.64 71%
halibut 571.4 1.11 66%
cod 221.6 2.90 71%
rockfish 496.3 1.09 66%
mussel 482.0 0.86 63%
crab 273.6 0.83 71%
lobster 250.6 0.89 71%
scallop 88.2 1.11 77%
tuna 349.2 1.84 52%
orange roughy 159.7 1.05 70%
pollock 173.1 1.11 69%
whiting 202.1 1.16 66%
mollusks conch 344.0 1.30 54%
abalone 193.0 1.89 57%
molluscs 49.0 0.69 77%
sardine 467.0 2.08 38%
flounder 333.2 0.86 57%
haddock 41.2 1.16 71%
crayfish 151.1 0.82 67%
white fish 47.9 1.08 70%
shrimp 50.3 1.19 69%
trout 336.9 1.68 45%
oysters 161.3 1.02 59%
perch 113.4 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -0.8 3.22 98%
shallots -9.9 3.48 80%
dried apples -188.9 3.46 86%
garlic -1.1 1.49 89%
lemongrass -65.1 0.99 93%
apple juice -101.7 0.47 97%
grapes -60.1 0.67 91%
grapefruit juice -106.3 0.46 95%
poi -230.8 1.12 97%
tangerine juice -114.9 0.50 95%
plantains -160.4 1.22 90%
canned tangerines -144.0 0.61 94%
raisins -410.4 2.96 89%
apricot nectar -134.3 0.56 94%
dried currants -388.1 2.83 88%
apricots -15.8 0.48 86%
canned pineapple -118.2 0.52 92%
prune juice -153.8 0.71 93%
quince -40.3 0.57 86%
taro -150.2 1.42 85%
canned peaches -184.8 0.74 92%
ginger -16.5 0.80 81%
yam -129.2 1.16 85%
amaranth leaves -21.2 0.21 86%
pickle relish -321.2 1.30 94%
litchis -113.9 0.66 87%
grapefruit -49.1 0.33 85%
grapefruit -41.1 0.30 83%
guava nectar -158.2 0.48 89%
dried apples -131.0 0.57 86%
apples, canned, sweetened -123.0 0.67 84%
gooseberries, canned -144.2 0.73 84%
apples, canned, sweetened -122.0 0.67 83%
prunes -250.0 1.07 87%
apples, raw, without skin -80.6 0.53 77%
oranges -71.1 0.46 77%
butternut squash -55.6 0.45 75%
apples, raw, without skin -84.6 0.56 76%
pineapple -78.4 0.50 76%
sugar-apples, raw -183.6 0.94 79%
apricots -15.6 0.48 71%

macronutrients

The macronutrient split of Jefferson T’s diet is shown in the chart below.

macro targets

While Jefferson T’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) 1330 330
fat (g) 30 10340
carbs (g) 0 5765
energy (calories) 112050

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 Jefferson T’s food log based on the harder to find 50% of the essential nutrients. Jefferson T’s most nutrient dense day is March 28 2019 while his least nutrient-dense day is March 28 2019.

best and worst days

Jefferson T’s food diary for the best and worst days are shown below for comparison. Jefferson T 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)
Eggs, Cooked 174
Butter, Salted 203
Espresso, without Flavored Syrup 8
Coconut Oil 122
Avocado, Black Skin, California Type 55661
Jimmy Dean, Premium Pork Sausage, Regular 215

Worst Day

food name energy (kcal)
Eggs, Cooked 174
Butter, Salted 203
Espresso, without Flavored Syrup 8
Coconut Oil 122
Avocado, Black Skin, California Type 55661
Jimmy Dean, Premium Pork Sausage, Regular 215

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