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
Sodium 71%
Potassium 75%
Calcium 86%
Magnesium 109%
Vitamin D 114%
Phosphorus 129%
Manganese 140%
Valine 150%
Leucine 156%
Isoleucine 175%
Omega-3 182%
Methionine 192%
Lysine 212%

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
lamb (lean) 2688.6 1.44 43%
headcheese -34.2 1.57 20%
lamb brains 98.3 1.54 27%
ham -4.7 1.49 29%
goat cheese -97.9 2.64 21%
chicken 1263.9 2.19 36%
pork loin 1591.9 1.93 41%
sweetbread -1039.5 3.18 12%
turkey -14.4 2.21 28%
roast beef 971.1 2.19 38%
pork ribs 1039.9 2.16 39%
beef rib eye steak 463.6 2.48 33%
ground turkey 206.8 2.58 30%
t-bone steak -44.9 2.94 26%
pork chops 2335.9 1.74 54%
ground beef 84.9 2.48 30%
lamb leg 241.5 2.58 31%
pork ribs -596.4 3.61 18%
lamb sweetbread 675.6 1.44 43%
beef loin 117.3 2.78 30%
beef tenderloin steak 181.2 2.73 31%
ground beef 70/30 91.9 2.70 30%
beef rib, eye 238.7 2.65 32%
ground beef 70/30 28.2 2.77 30%
beef rib, small end 206.8 2.78 31%
flank, steak 254.3 2.63 33%
beef tenderloin steak 208.7 2.62 32%
roast pork 722.4 1.99 41%
lamb rib -607.1 3.61 19%
beef loin, top loin 316.3 2.50 34%
rotisserie chicken thigh 410.4 1.93 39%
ground beef, 75/25 101.8 2.77 31%
sirloin steak 376.8 2.43 36%
ground beef, 80/20 3.3 2.70 31%
roast ham 480.4 1.78 41%
beef brisket, flat half 158.9 2.98 31%
chicken drumstick 947.2 1.49 47%
beef brisket 416.1 2.44 37%
beef brisket 267.0 2.80 33%
beef brisket, flat half 140.7 2.89 32%
beef shortribs 310.2 2.95 33%
beef roast 1162.9 1.78 48%
duck -1252.5 3.37 18%
porterhouse steak (fat trimmed) 1013.5 1.45 50%
lamb heart 887.5 1.61 48%
pork (lean) 747.5 2.09 44%
lamb shank 1125.4 1.96 48%
elk 622.9 1.93 44%
veal loin 749.0 1.75 48%
lamb chop 369.4 2.34 42%
beef kidney 867.6 1.57 52%
chuck steak 1089.2 1.94 51%
beef heart 985.4 1.79 52%
beef tripe 739.5 1.03 55%
bison 1002.0 1.71 53%
turkey liver 219.0 1.89 47%
turkey heart 75.3 1.74 47%
leg ham 1030.5 1.65 56%
pork shoulder 1016.5 1.62 56%
chicken breast 1225.5 1.48 60%
top round steak 1106.4 2.09 56%
sirloin steak (lean) 1016.0 1.77 57%
ground beef (lean) 860.1 1.44 60%
lamb lungs 137.2 0.95 58%
turkey gizzard 138.6 1.55 57%
veal 624.8 1.51 65%
lamb -3112.5 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 94.1 3.05 14%
salmon 2526.4 1.56 52%
sardine 697.9 2.08 38%
trout 902.2 1.68 45%
herring 107.1 2.17 36%
flounder 1063.0 0.86 57%
tuna 1015.7 1.84 52%
anchovy 206.8 2.10 44%
sturgeon 182.2 1.35 49%
halibut 1987.9 1.11 66%
rockfish 1770.4 1.09 66%
perch 436.8 0.96 62%
crayfish 659.3 0.82 67%
whiting 832.2 1.16 66%
lobster 1081.0 0.89 71%
crab 984.2 0.83 71%
orange roughy 818.9 1.05 70%
pollock 662.2 1.11 69%
white fish 214.1 1.08 70%
haddock 193.0 1.16 71%
cod 846.5 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