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).

supplements

The supplements listed below will provide Floyd 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
15.9
Zinc : Copper
46.1
Potassium : Sodium
1.5
Calcium : Magnesium
3.3
Iron : Copper
22.5
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
Vitamin K1 4%
Manganese 7%
Vitamin C 7%
Sodium 27%
Magnesium 28%
Omega-3 33%
Vitamin E 33%
Folate 36%
Copper 37%
Potassium 43%
Calcium 46%
Vitamin D 48%
Vitamin A 49%

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
veal -91.9 1.51 65%
turkey liver 382.8 1.89 47%
chicken breast -121.9 1.48 60%
beef heart 65.8 1.79 52%
beef kidney 115.6 1.57 52%
turkey gizzard -110.3 1.55 57%
ground beef (lean) -197.9 1.44 60%
sirloin steak (lean) -242.4 1.77 57%
lamb lungs -10.5 0.95 58%
leg ham -210.5 1.65 56%
beef tripe 48.9 1.03 55%
top round steak -362.1 2.09 56%
pork shoulder -234.5 1.62 56%
bison -190.4 1.71 53%
lamb heart 32.3 1.61 48%
turkey heart -31.4 1.74 47%
lamb shank -181.9 1.96 48%
chuck steak -340.7 1.94 51%
lamb chop -160.3 2.34 42%
beef roast -216.4 1.78 48%
veal loin -253.6 1.75 48%
porterhouse steak (fat trimmed) -252.1 1.45 50%
pork chops -555.8 1.74 54%
ground beef, 80/20 -2.7 2.70 31%
lamb sweetbread -37.0 1.44 43%
elk -293.5 1.93 44%
pork (lean) -326.0 2.09 44%
chicken drumstick -296.0 1.49 47%
roast pork -306.4 1.99 41%
beef brisket -365.5 2.44 37%
roast beef -412.7 2.19 38%
rotisserie chicken thigh -382.7 1.93 39%
sirloin steak -444.6 2.43 36%
roast ham -418.9 1.78 41%
turkey -80.1 2.21 28%
pork ribs -515.3 2.16 39%
beef loin, top loin -454.2 2.50 34%
beef shortribs -590.9 2.95 33%
sweetbread 165.5 3.18 12%
beef rib eye steak -402.8 2.48 33%
flank, steak -467.0 2.63 33%
beef brisket -571.5 2.80 33%
ground turkey -373.8 2.58 30%
beef tenderloin steak -483.4 2.62 32%
beef rib, eye -492.0 2.65 32%
beef brisket, flat half -575.3 2.89 32%
lamb brains 111.4 1.54 27%
beef rib, small end -520.7 2.78 31%
beef brisket, flat half -599.0 2.98 31%
beef tenderloin steak -518.2 2.73 31%
lamb leg -491.9 2.58 31%
ground beef, 75/25 -552.7 2.77 31%
ham -31.3 1.49 29%
goat cheese -155.0 2.64 21%
beef loin -547.6 2.78 30%
ground beef 70/30 -545.9 2.70 30%
lamb -900.2 6.39 5%
ground beef 70/30 -558.9 2.77 30%
ground beef -494.2 2.48 30%
pork loin -787.4 1.93 41%
t-bone steak -608.9 2.94 26%
pork ribs -711.3 3.61 18%
lamb rib -783.3 3.61 19%
headcheese -162.9 1.57 20%
lamb (lean) -1075.3 1.44 43%
duck -1164.9 3.37 18%
chicken -1643.0 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod 120.3 2.90 71%
crab 462.0 0.83 71%
lobster 431.8 0.89 71%
halibut 368.2 1.11 66%
rockfish 372.7 1.09 66%
salmon 748.1 1.56 52%
pollock 167.6 1.11 69%
haddock 21.1 1.16 71%
white fish 45.3 1.08 70%
crayfish 250.6 0.82 67%
whiting 126.7 1.16 66%
orange roughy -59.5 1.05 70%
tuna 226.4 1.84 52%
perch 47.2 0.96 62%
trout 401.7 1.68 45%
flounder 227.1 0.86 57%
anchovy 90.5 2.10 44%
sardine 293.9 2.08 38%
sturgeon 66.8 1.35 49%
herring 39.7 2.17 36%
mackerel 145.3 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) 80 235
fat (g) 20 230
carbs (g) 0 0
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 April 19 2019 while his least nutrient-dense day is April 14 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

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