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
17.7
Zinc : Copper
42.1
Potassium : Sodium
0.8
Calcium : Magnesium
1.2
Iron : Copper
22.8
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
lamb (lean) 5955.6 1.44 43%
pork chops 5333.2 1.74 54%
pork loin 3804.1 1.93 41%
chicken breast 2656.8 1.48 60%
chicken 3443.0 2.19 36%
porterhouse steak (fat trimmed) 2240.2 1.45 50%
pork shoulder 2317.6 1.62 56%
leg ham 2340.7 1.65 56%
beef roast 2517.2 1.78 48%
chicken drumstick 2094.7 1.49 47%
beef tripe 1314.0 1.03 55%
chuck steak 2446.6 1.94 51%
lamb shank 2452.3 1.96 48%
lamb heart 1946.3 1.61 48%
bison 2051.9 1.71 53%
beef kidney 1809.7 1.57 52%
beef heart 2092.7 1.79 52%
ground beef (lean) 1634.4 1.44 60%
sirloin steak (lean) 2051.3 1.77 57%
pork ribs 2432.1 2.16 39%
top round steak 2328.1 2.09 56%
lamb sweetbread 1391.3 1.44 43%
veal 1379.0 1.51 65%
veal loin 1655.5 1.75 48%
roast beef 2217.8 2.19 38%
lamb lungs 340.2 0.95 58%
roast pork 1689.6 1.99 41%
pork (lean) 1765.2 2.09 44%
roast ham 1322.7 1.78 41%
elk 1318.5 1.93 44%
turkey gizzard 419.7 1.55 57%
lamb brains 213.3 1.54 27%
turkey liver 653.5 1.89 47%
rotisserie chicken thigh 660.3 1.93 39%
ham -0.0 1.49 29%
turkey heart 224.6 1.74 47%
headcheese -18.0 1.57 20%
beef brisket 1086.5 2.44 37%
beef rib eye steak 1084.4 2.48 33%
lamb chop 906.7 2.34 42%
sirloin steak 781.6 2.43 36%
beef loin, top loin 620.1 2.50 34%
lamb leg 635.0 2.58 31%
flank, steak 683.6 2.63 33%
ground turkey 537.8 2.58 30%
turkey -10.2 2.21 28%
beef rib, eye 467.6 2.65 32%
beef tenderloin steak 395.1 2.62 32%
beef brisket 614.8 2.80 33%
ground beef 80.3 2.48 30%
beef shortribs 679.0 2.95 33%
beef tenderloin steak 352.4 2.73 31%
beef rib, small end 394.8 2.78 31%
beef loin 256.1 2.78 30%
ground beef 70/30 97.2 2.70 30%
beef brisket, flat half 314.2 2.89 32%
ground beef, 75/25 105.6 2.77 31%
ground beef, 80/20 6.7 2.70 31%
beef brisket, flat half 357.8 2.98 31%
ground beef 70/30 -9.8 2.77 30%
goat cheese -222.0 2.64 21%
t-bone steak 75.4 2.94 26%
lamb rib -1105.1 3.61 19%
pork ribs -1141.2 3.61 18%
sweetbread -1868.6 3.18 12%
duck -2185.2 3.37 18%
lamb -6264.9 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
halibut 3610.2 1.11 66%
salmon 4155.0 1.56 52%
rockfish 3134.7 1.09 66%
lobster 2398.0 0.89 71%
crab 2086.8 0.83 71%
flounder 1935.9 0.86 57%
orange roughy 1699.2 1.05 70%
crayfish 1293.6 0.82 67%
whiting 1609.0 1.16 66%
pollock 1329.6 1.11 69%
tuna 2100.9 1.84 52%
perch 859.7 0.96 62%
trout 1308.8 1.68 45%
white fish 371.0 1.08 70%
haddock 398.9 1.16 71%
sturgeon 270.1 1.35 49%
sardine 1146.6 2.08 38%
cod 1657.4 2.90 71%
anchovy 387.7 2.10 44%
herring 188.8 2.17 36%
mackerel -13.2 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) 90 210
fat (g) 25 140
carbs (g) 0 0
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 15 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)
Palm, Corned Beef 867
Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled 388
Chosen foods, Traditional avocado mayo 200
Eggs, Cooked 136
Ashfield Farm, Chicken Thigh Fillets 203
Philadelphia, Cream Cheese, Original 40

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