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).

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
2.0
Zinc : Copper
12.1
Potassium : Sodium
1.7
Calcium : Magnesium
4.9
Iron : Copper
10.8
Calcium : Phosphorus
0.9

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 27%
Magnesium 45%
Thiamin (B1) 45%
Manganese 48%
Potassium 48%
Vitamin E 74%
Folate 79%
Vitamin D 82%
Zinc 91%
Phosphorus 97%
Panto Acid (B5) 101%
Niacin (B3) 106%
Calcium 110%
Vitamin B-12 246%
Vitamin B-6 127%
Vitamin C 404%
Vitamin A 236%

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
liver sausage 186.9 3.31 13%
veal liver 1454.6 1.92 55%
liverwurst 37.6 3.26 16%
lamb liver 1259.1 1.68 48%
salami -257.5 3.78 18%
beef liver 1332.5 1.75 60%
liver pate -209.5 3.19 16%
pork sausage -187.5 3.25 20%
lamb -1567.6 6.39 5%
chorizo -685.3 4.55 17%
turkey liver 766.3 1.89 47%
beef sausage -416.8 3.32 18%
pork liver 1028.8 1.65 59%
ground beef, 80/20 -1.4 2.70 31%
chicken liver 681.7 1.72 50%
frankfurter -511.0 2.90 17%
bratwurst -663.4 3.33 16%
pork ribs -742.0 3.61 18%
turkey -80.2 2.21 28%
beef brains -9.3 1.51 22%
pepperoni -1337.4 5.04 13%
knackwurst -655.6 3.07 16%
sweetbread -833.7 3.18 12%
sliced turkey pepperoni -50.5 2.43 35%
lamb brains 15.5 1.54 27%
sandwich spread, pork -194.0 2.35 30%
lamb rib -860.5 3.61 19%
headcheese -209.2 1.57 20%
meatballs -652.9 2.86 19%
chicken breast breaded -108.7 2.63 39%
beef rib eye steak -220.7 2.48 33%
ham 8.8 1.49 29%
pork chops 516.6 1.74 54%
scrapple, pork -99.2 2.13 34%
t-bone steak -569.9 2.94 26%
lamb kidney 610.9 1.12 52%
beef rib, small end -426.6 2.78 31%
ground beef, 75/25 -447.0 2.77 31%
pork ribs -44.0 2.16 39%
beef tenderloin steak -435.7 2.73 31%
ground turkey -403.4 2.58 30%
beef loin -474.9 2.78 30%
chicken patty, uncooked -464.3 2.92 32%
flank, steak -371.1 2.63 33%
ground beef 70/30 -446.2 2.70 30%
Poultry salad sandwich spread -161.1 2.00 33%
beef rib, eye -395.6 2.65 32%
beef tenderloin steak -381.0 2.62 32%
ground beef -381.4 2.48 30%
ground beef 70/30 -503.7 2.77 30%
pork (lean) 54.1 2.09 44%
beef kidney 397.5 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1690.0 1.43 47%
mackerel 44.0 3.05 14%
caviar 182.9 2.64 33%
salmon 789.5 1.56 52%
herring 25.0 2.17 36%
mollusks conch 702.6 1.30 54%
trout 315.8 1.68 45%
sardine -9.3 2.08 38%
anchovy 57.4 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 853.2 5.46 15%
hazelnuts -139.8 6.29 10%
flax seed 59.5 5.34 12%
almonds -158.6 6.07 15%
peanut butter -122.4 5.90 18%
pumpkin seeds -0.0 5.59 19%
sesame butter -90.4 5.86 21%
almond butter -513.6 6.14 16%
wheat bran 1071.1 2.16 38%
pine nuts -1388.0 6.73 11%
lupin seeds 501.8 3.71 51%
sesame seeds -1348.9 6.31 10%
brazil nuts -1454.7 6.59 9%
olives -10.3 1.45 3%
pili nuts -1730.9 7.19 7%
garbanzo beans 738.9 3.78 69%
black beans 883.6 3.41 73%
avocado -181.8 1.60 8%
peanuts -1362.1 5.99 18%
oat bran 894.1 2.46 65%
butternuts -1502.0 6.12 17%
corn bran -478.8 2.24 12%
endive 48.7 0.17 7%
coconut meat -1005.7 3.54 10%
edamame 436.5 1.21 41%
pecans -2219.8 6.91 6%
pistachio nuts -1542.2 5.69 22%
escarole 219.6 0.19 24%
alfalfa 57.2 0.23 19%
cashews -1557.7 5.80 26%

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 July 28 2019 while his least nutrient-dense day is November 03 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 10
Tamari Sauce 6
Cider Vinegar 1
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 163
Low Carb Tabouli 27
Well Naturally, Dark Chocolate, Valencia orange 142
Carrots, Raw 25
Tahini 268
Carrots, Raw 25
Tahini 268
Stir Fried Winter Veg SS 60
Stir Fried Red Cabbage and Spinach SS 39
Prawns, Cooked from Fresh 30
Salmon, Atlantic, Wild, Cooked 348
Mandarin Orange, Fresh 40
Banana, Fresh 105

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