Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help UB get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 UB’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide UB 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
2.6
Zinc : Copper
4.4
Potassium : Sodium
2.1
Calcium : Magnesium
2.3
Iron : Copper
6.5
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that UB’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: autism, adhd.

nutrient % DRI prioritize
Sodium 37%
Thiamin (B1) 73%
Magnesium 74%
Manganese 78%
Potassium 81%
Calcium 87%
Zinc 87%
Vitamin D 91%
Phosphorus 128%
Vitamin E 149%
Niacin (B3) 166%
Panto Acid (B5) 172%
Omega-3 178%
Folate 201%
Vitamin B-6 196%

optimal foods for you

The foods listed below will provide UB with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 liver 902.3 1.92 55%
salami -172.7 3.78 18%
liver sausage -163.8 3.31 13%
liverwurst -107.6 3.26 16%
liver pate -156.5 3.19 16%
lamb liver 726.8 1.68 48%
pork sausage -128.7 3.25 20%
chorizo -467.7 4.55 17%
beef liver 811.9 1.75 60%
lamb -1206.9 6.39 5%
beef sausage -305.5 3.32 18%
pork chops 658.9 1.74 54%
ground beef, 80/20 -0.8 2.70 31%
pork ribs -460.7 3.61 18%
turkey liver 422.1 1.89 47%
bratwurst -436.4 3.33 16%
frankfurter -378.7 2.90 17%
chicken liver 448.6 1.72 50%
turkey -50.6 2.21 28%
pepperoni -940.2 5.04 13%
knackwurst -461.2 3.07 16%
pork loin 227.7 1.93 41%
egg yolk -349.6 2.75 18%
sliced turkey pepperoni -18.0 2.43 35%
beef rib eye steak -90.3 2.48 33%
pork ribs 96.0 2.16 39%
pork liver 548.8 1.65 59%
sweetbread -613.2 3.18 12%
sandwich spread, pork -134.0 2.35 30%
roast ham 166.1 1.78 41%
headcheese -144.4 1.57 20%
pork (lean) 138.0 2.09 44%
lamb rib -624.0 3.61 19%
meatballs -463.6 2.86 19%
beef brains -116.0 1.51 22%
chicken breast breaded -73.9 2.63 39%
ham 16.2 1.49 29%
t-bone steak -378.4 2.94 26%
beef rib, small end -267.4 2.78 31%
scrapple, pork -73.6 2.13 34%
roast pork 67.6 1.99 41%
ground turkey -248.6 2.58 30%
lamb brains -75.1 1.54 27%
beef tenderloin steak -280.5 2.73 31%
beef tenderloin steak -234.7 2.62 32%
lamb kidney 444.2 1.12 52%
beef rib, eye -250.5 2.65 32%
beef loin -314.5 2.78 30%
chicken patty, uncooked -309.1 2.92 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1356.4 1.43 47%
mackerel 33.6 3.05 14%
salmon 724.2 1.56 52%
caviar 120.4 2.64 33%
mollusks conch 687.3 1.30 54%
trout 296.3 1.68 45%
herring -23.1 2.17 36%
anchovy 71.6 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1378.9 5.46 15%
almond butter 786.4 6.14 16%
almonds 666.9 6.07 15%
flax seed 691.0 5.34 12%
pumpkin seeds 573.9 5.59 19%
hazelnuts 18.7 6.29 10%
peanut butter -42.9 5.90 18%
sesame butter -4.3 5.86 21%
sesame seeds -382.0 6.31 10%
garbanzo beans 1189.8 3.78 69%
wheat bran 1019.6 2.16 38%
pine nuts -518.3 6.73 11%
lupin seeds 758.1 3.71 51%
brazil nuts -650.8 6.59 9%
pili nuts -847.3 7.19 7%
oat bran 1075.0 2.46 65%
peanuts -626.5 5.99 18%
black beans 868.8 3.41 73%
butternuts -760.4 6.12 17%
olives -6.2 1.45 3%
avocado -97.2 1.60 8%
edamame 452.8 1.21 41%
corn bran -292.7 2.24 12%
pecans -1450.8 6.91 6%
cashews -890.2 5.80 26%
endive 34.8 0.17 7%
rye flour 258.4 3.25 64%
coconut meat -758.5 3.54 10%
kidney beans 361.0 3.37 74%
walnuts -1322.1 6.19 13%
pistachio nuts -1070.7 5.69 22%

macronutrients

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

macro targets

While UB’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) 40 155
fat (g) 10 110
carbs (g) 0 65
energy (calories) 1400

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 UB’s food log based on the harder to find 50% of the essential nutrients. UB’s most nutrient dense day is May 09 2019 while his least nutrient-dense day is May 24 2019.

best and worst days

UB’s food diary for the best and worst days are shown below for comparison. UB 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)
Eggs, Cooked 233
Paprika 6
Tamari Sauce 11
Sauerkraut 10
Chicken Breast, Skin Removed Before Cooking 87
Prune, Dried, Uncooked 228
Apple, Fresh, With Skin 284
Pine Nuts, Pinyon 38
Veg Mix 1-Cabbage, Wombok, Broccoli, Spinach and Cauliflower 64
Rocket, Parsley and Capsicum Salad SS 16
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 211
Chicken Wing, Skin Eaten 91
Almond Milk, Plain, Original, Unsweetened 36
Well Naturally, Dark Chocolate, Mint Crisp 41
Tamari Sauce 11
Cider Vinegar 3
Laver, Nori, Dried 5

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