Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Floyd 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 zero carb.

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 Floyd’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
9.3
Zinc : Copper
5.3
Potassium : Sodium
0.8
Calcium : Magnesium
2.7
Iron : Copper
3.4
Calcium : Phosphorus
0.3

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 16%
Magnesium 31%
Vitamin D 37%
Vitamin C 40%
Calcium 43%
Potassium 44%
Vitamin E 44%
Sodium 53%
Folate 57%
Thiamin (B1) 62%
Omega-3 65%
Vitamin K1 82%
Iron 95%

optimal foods for you

The foods listed below will provide Floyd 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
beef tripe 2.3 1.03 55%
beef kidney 2.0 1.57 52%
lamb lungs 1.8 0.95 58%
beef heart 1.2 1.79 52%
turkey liver 1.0 1.89 47%
veal -1.3 1.51 65%
lamb heart 0.4 1.61 48%
chicken breast -1.3 1.48 60%
pork chops -0.9 1.74 54%
leg ham -1.2 1.65 56%
bison -1.0 1.71 53%
ground beef (lean) -1.5 1.44 60%
pork shoulder -1.4 1.62 56%
sirloin steak (lean) -1.7 1.77 57%
turkey gizzard -1.5 1.55 57%
turkey heart -0.6 1.74 47%
top round steak -2.1 2.09 56%
lamb shank -1.3 1.96 48%
beef roast -1.2 1.78 48%
pork (lean) -1.1 2.09 44%
lamb sweetbread -0.3 1.44 43%
chuck steak -2.0 1.94 51%
lamb chop -1.4 2.34 42%
elk -1.4 1.93 44%
roast ham -1.0 1.78 41%
roast pork -1.4 1.99 41%
porterhouse steak (fat trimmed) -1.9 1.45 50%
lamb -2.1 6.39 5%
pork ribs -1.6 2.16 39%
veal loin -2.2 1.75 48%
pork loin -1.6 1.93 41%
lamb brains 0.5 1.54 27%
beef brisket -1.8 2.44 37%
chicken drumstick -2.1 1.49 47%
lamb (lean) -1.7 1.44 43%
beef shortribs -2.5 2.95 33%
beef rib eye steak -1.9 2.48 33%
flank, steak -2.1 2.63 33%
roast beef -2.3 2.19 38%
ham -0.5 1.49 29%
sirloin steak -2.4 2.43 36%
ground turkey -2.0 2.58 30%
rotisserie chicken thigh -2.3 1.93 39%
beef loin, top loin -2.4 2.50 34%
beef brisket -2.6 2.80 33%
beef brisket, flat half -2.6 2.89 32%
beef brisket, flat half -2.6 2.98 31%
beef rib, small end -2.5 2.78 31%
beef tenderloin steak -2.4 2.62 32%
beef rib, eye -2.5 2.65 32%
beef tenderloin steak -2.5 2.73 31%
ground beef, 75/25 -2.6 2.77 31%
ground beef, 80/20 -2.6 2.70 31%
chicken -2.6 2.19 36%
beef loin -2.6 2.78 30%
lamb leg -2.5 2.58 31%
ground beef 70/30 -2.6 2.70 30%
ground beef 70/30 -2.7 2.77 30%
pork ribs -2.2 3.61 18%
ground beef -2.6 2.48 30%
t-bone steak -2.6 2.94 26%
turkey -2.2 2.21 28%

Seafood based foods

food name nutrient density energy density insulin load
cod 2.4 2.90 71%
pollock 3.0 1.11 69%
rockfish 3.2 1.09 66%
crab 2.4 0.83 71%
halibut 2.7 1.11 66%
white fish 1.8 1.08 70%
haddock 1.7 1.16 71%
crayfish 2.4 0.82 67%
whiting 2.1 1.16 66%
salmon 3.0 1.56 52%
lobster 1.3 0.89 71%
trout 3.5 1.68 45%
flounder 2.9 0.86 57%
anchovy 3.0 2.10 44%
sturgeon 3.0 1.35 49%
perch 1.6 0.96 62%
tuna 1.4 1.84 52%
sardine 2.7 2.08 38%
orange roughy -0.5 1.05 70%
herring 1.4 2.17 36%
mackerel 2.8 3.05 14%

macronutrients

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

macro targets

While Floyd’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) 100 245
fat (g) 25 170
carbs (g) 0 105
energy (calories) 2400

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 Floyd’s food log based on the harder to find 50% of the essential nutrients. Floyd’s most nutrient dense day is March 19 2019 while his least nutrient-dense day is March 16 2019.

best and worst days

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes