Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tones 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 with a low insulin load diet 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 Tones’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Tones 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
3.0
Zinc : Copper
10.4
Potassium : Sodium
1.0
Calcium : Magnesium
1.6
Iron : Copper
7.6
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 55%
Potassium 75%
Magnesium 109%
Vitamin D 114%
Phosphorus 129%
Valine 150%
Leucine 156%
Isoleucine 175%
Folate 181%
Omega-3 182%
Manganese 183%
Sodium 191%
Methionine 192%

optimal foods for you

The foods listed below will provide Tones with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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
headcheese -57.7 1.57 20%
lamb (lean) 1986.0 1.44 43%
lamb brains 67.6 1.54 27%
ham -12.8 1.49 29%
goat cheese -99.7 2.64 21%
sweetbread -873.2 3.18 12%
turkey -26.5 2.21 28%
pork loin 1097.4 1.93 41%
chicken 713.6 2.19 36%
roast beef 663.2 2.19 38%
beef rib eye steak 251.3 2.48 33%
pork ribs 722.3 2.16 39%
ground turkey 55.4 2.58 30%
ground beef -21.6 2.48 30%
t-bone steak -175.7 2.94 26%
lamb leg 105.4 2.58 31%
lamb sweetbread 542.4 1.44 43%
pork ribs -637.2 3.61 18%
beef loin -10.4 2.78 30%
pork chops 1745.7 1.74 54%
ground beef, 80/20 2.1 2.70 31%
ground beef 70/30 -22.8 2.70 30%
beef tenderloin steak 46.8 2.73 31%
beef rib, eye 97.5 2.65 32%
ground beef 70/30 -81.3 2.77 30%
beef rib, small end 66.7 2.78 31%
flank, steak 112.7 2.63 33%
beef tenderloin steak 74.9 2.62 32%
roast pork 507.8 1.99 41%
beef loin, top loin 167.2 2.50 34%
lamb rib -636.7 3.61 19%
ground beef, 75/25 -17.6 2.77 31%
rotisserie chicken thigh 237.8 1.93 39%
sirloin steak 216.2 2.43 36%
roast ham 280.5 1.78 41%
beef brisket, flat half 14.8 2.98 31%
beef brisket 248.6 2.44 37%
chicken drumstick 676.0 1.49 47%
beef brisket 107.4 2.80 33%
beef brisket, flat half 4.3 2.89 32%
lamb heart 704.2 1.61 48%
beef shortribs 137.0 2.95 33%
beef roast 849.6 1.78 48%
porterhouse steak (fat trimmed) 738.8 1.45 50%
duck -1227.0 3.37 18%
pork (lean) 527.7 2.09 44%
lamb shank 895.0 1.96 48%
elk 425.1 1.93 44%
veal loin 568.7 1.75 48%
lamb chop 283.8 2.34 42%
beef kidney 700.7 1.57 52%
beef tripe 616.9 1.03 55%
beef heart 792.2 1.79 52%
turkey liver 341.2 1.89 47%
chuck steak 793.6 1.94 51%
bison 760.2 1.71 53%
turkey heart 40.7 1.74 47%
leg ham 773.7 1.65 56%
pork shoulder 764.3 1.62 56%
chicken breast 973.0 1.48 60%
sirloin steak (lean) 771.1 1.77 57%
top round steak 823.2 2.09 56%
ground beef (lean) 654.0 1.44 60%
lamb lungs 110.5 0.95 58%
turkey gizzard 75.3 1.55 57%
veal 479.2 1.51 65%
lamb -2608.1 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 78.9 3.05 14%
salmon 2033.5 1.56 52%
sardine 504.1 2.08 38%
trout 729.9 1.68 45%
herring 73.4 2.17 36%
flounder 825.2 0.86 57%
anchovy 152.4 2.10 44%
sturgeon 148.8 1.35 49%
tuna 745.8 1.84 52%
halibut 1620.2 1.11 66%
rockfish 1423.4 1.09 66%
perch 335.3 0.96 62%
crayfish 546.7 0.82 67%
whiting 658.8 1.16 66%
lobster 854.6 0.89 71%
crab 833.9 0.83 71%
pollock 516.5 1.11 69%
orange roughy 626.0 1.05 70%
white fish 174.6 1.08 70%
haddock 151.9 1.16 71%
cod 671.9 2.90 71%

macronutrients

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

macro targets

While Tones’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) 105 265
fat (g) 30 180
carbs (g) 0 0
energy (calories) 2050

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 Tones’s food log based on the harder to find 50% of the essential nutrients. Tones’s most nutrient dense day is February 21 2019 while his least nutrient-dense day is February 22 2019.

best and worst days

Tones’s food diary for the best and worst days are shown below for comparison. Tones 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)
Pura, Thick Cream 70
Coffee, Prepared From Grounds 6
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 170
Spinach, Raw 20
John West, Salmon Slices in Springwater 87
Trout, Smoked 341
French dressing, homemade 52
Blueberries, Fresh 16
Blackberries, Fresh 12
Strawberries, Fresh 9
Salmon, Atlantic, Farmed, Cooked 280
Cauliflower, Cooked from Fresh 128
Prawns, Cooked from Fresh 215
Mayonnaise, Homemade 101

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 6
Pura, Thick Cream 70
Woolworths, Australian Hickory Smoked almonds 185
Woolworths, Smoked Chicken Drumstick 265
Swiss Cheese, Natural 165
Prosciutto 100
Liverwurst 180
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 170
Beef Steak, T-Bone, Visible Fat Eaten 247
Blueberries, Fresh 16
Blackberries, Fresh 12
Strawberries, Fresh 9
Tomato Raw, Includes Cherry, Grape, Roma 24
Mayonnaise, Homemade 101
Salmon, Smoked 64
Seggiano, Fresh Artichoke Tapenade 100
Red Wine, Other Types 200

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