Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Justin 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
17.9
Zinc : Copper
40.1
Potassium : Sodium
0.8
Calcium : Magnesium
1.0
Iron : Copper
19.8
Calcium : Phosphorus
0.1

nutrients to prioritise

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

nutrient % DRI prioritize
Cystine 0%
Histidine 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%
Valine 0%
Vitamin C 1%
Vitamin K1 8%

optimal foods for you

The foods listed below will provide Justin with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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
chicken breast 21.7 1.48 60%
veal 21.6 1.51 65%
porterhouse steak (fat trimmed) 21.4 1.45 50%
pork shoulder 21.6 1.62 56%
leg ham 21.5 1.65 56%
lamb lungs 20.0 0.95 58%
pork chops 21.4 1.74 54%
beef roast 21.2 1.78 48%
chicken drumstick 20.6 1.49 47%
lamb heart 20.7 1.61 48%
beef tripe 19.6 1.03 55%
bison 20.6 1.71 53%
chuck steak 20.9 1.94 51%
lamb shank 20.9 1.96 48%
ground beef (lean) 19.8 1.44 60%
sirloin steak (lean) 20.4 1.77 57%
top round steak 20.3 2.09 56%
beef kidney 19.2 1.57 52%
beef heart 19.2 1.79 52%
lamb sweetbread 18.5 1.44 43%
veal loin 18.9 1.75 48%
roast beef 19.0 2.19 38%
pork (lean) 18.0 2.09 44%
lamb (lean) 16.9 1.44 43%
roast pork 17.1 1.99 41%
pork loin 16.5 1.93 41%
pork ribs 16.3 2.16 39%
elk 14.7 1.93 44%
turkey liver 14.0 1.89 47%
turkey heart 13.7 1.74 47%
turkey gizzard 13.3 1.55 57%
lamb chop 14.3 2.34 42%
roast ham 12.4 1.78 41%
beef brisket 12.3 2.44 37%
chicken 11.6 2.19 36%
beef rib eye steak 12.0 2.48 33%
rotisserie chicken thigh 10.2 1.93 39%
sirloin steak 10.5 2.43 36%
lamb brains 7.8 1.54 27%
beef loin, top loin 9.5 2.50 34%
flank, steak 9.7 2.63 33%
lamb leg 9.5 2.58 31%
ground turkey 8.9 2.58 30%
beef brisket 9.1 2.80 33%
beef shortribs 9.2 2.95 33%
beef rib, eye 8.5 2.65 32%
beef tenderloin steak 8.1 2.62 32%
beef rib, small end 8.0 2.78 31%
beef tenderloin steak 7.8 2.73 31%
beef brisket, flat half 7.6 2.89 32%
beef loin 7.3 2.78 30%
beef brisket, flat half 7.7 2.98 31%
ground beef 6.5 2.48 30%
ground beef, 80/20 6.7 2.70 31%
ground beef 70/30 6.6 2.70 30%
ground beef, 75/25 6.6 2.77 31%
t-bone steak 6.5 2.94 26%
ground beef 70/30 6.0 2.77 30%
goat cheese 2.6 2.64 21%
ham 0.1 1.49 29%
headcheese -0.4 1.57 20%
turkey -0.4 2.21 28%
lamb rib 1.8 3.61 19%
pork ribs 1.8 3.61 18%
duck 0.6 3.37 18%
sweetbread -2.4 3.18 12%
lamb -7.1 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 21.7 0.83 71%
lobster 21.6 0.89 71%
flounder 21.4 0.86 57%
crayfish 21.3 0.82 67%
white fish 21.6 1.08 70%
orange roughy 21.5 1.05 70%
rockfish 21.5 1.09 66%
pollock 21.6 1.11 69%
halibut 21.6 1.11 66%
perch 21.2 0.96 62%
whiting 21.6 1.16 66%
haddock 21.6 1.16 71%
salmon 21.4 1.56 52%
tuna 21.1 1.84 52%
sturgeon 19.8 1.35 49%
cod 21.6 2.90 71%
trout 19.0 1.68 45%
anchovy 17.0 2.10 44%
sardine 13.1 2.08 38%
herring 12.1 2.17 36%
mackerel -0.4 3.05 14%

macronutrients

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

macro targets

While Justin’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) 115 215
fat (g) 25 115
carbs (g) 0 120
energy (calories) 1600

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 Justin’s food log based on the harder to find 50% of the essential nutrients. Justin’s most nutrient dense day is January 19 2019 while his least nutrient-dense day is January 17 2019.

best and worst days

Justin’s food diary for the best and worst days are shown below for comparison. Justin 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)
Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled 393
Eggs, Cooked 136
Chosen foods, Traditional avocado mayo 150
Espresso, without Flavored Syrup 5
Butter, Unsalted 72
Pork chops, loin, fresh, visible fat eaten 244
Pork chops, loin, fresh, visible fat eaten 1008

Worst Day

food name energy (kcal)
Hormel Foods, Spam Luncheon Meat 25% less sodium 458
Eggs, Cooked 136
Chosen foods, Traditional avocado mayo 140
Espresso, without Flavored Syrup 5
Butter, Unsalted 86
Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled 377
Chosen foods, Traditional avocado mayo 120
Ground Pork 370
Ashfield Farm, Chicken Thigh Fillets 172

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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