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
Magnesium 45%
Thiamin (B1) 45%
Potassium 48%
Vitamin E 49%
Folate 63%
Manganese 63%
Calcium 71%
Sodium 72%
Zinc 78%
Vitamin D 82%
Phosphorus 97%
Copper 100%
Panto Acid (B5) 101%
Vitamin B12 246%
Vitamin B6 127%
Vitamin C 134%
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
veal liver 1589.8 1.92 55%
liver sausage 153.1 3.31 13%
lamb liver 1364.8 1.68 48%
liverwurst 40.4 3.26 16%
beef liver 1360.2 1.75 60%
sweetbread -197.7 3.18 12%
salami -272.8 3.78 18%
liver pate -190.3 3.19 16%
pork sausage -203.7 3.25 20%
lamb -1524.4 6.39 5%
chorizo -700.1 4.55 17%
turkey liver 776.9 1.89 47%
beef sausage -422.2 3.32 18%
pork liver 1014.0 1.65 59%
ground beef, 80/20 -1.8 2.70 31%
frankfurter -506.8 2.90 17%
chicken liver 612.2 1.72 50%
bratwurst -690.0 3.33 16%
beef brains -13.2 1.51 22%
turkey -94.1 2.21 28%
knackwurst -655.0 3.07 16%
pork ribs -788.0 3.61 18%
pepperoni -1347.2 5.04 13%
lamb brains 34.4 1.54 27%
sliced turkey pepperoni -58.8 2.43 35%
sandwich spread, pork -185.9 2.35 30%
headcheese -190.1 1.57 20%
meatballs -650.0 2.86 19%
chicken breast breaded -114.5 2.63 39%
ham 3.8 1.49 29%
scrapple, pork -93.8 2.13 34%
lamb rib -921.7 3.61 19%
beef kidney 454.0 1.57 52%
beef rib eye steak -276.6 2.48 33%
egg yolk -698.6 2.75 18%
Poultry salad sandwich spread -160.8 2.00 33%
t-bone steak -623.3 2.94 26%
lamb kidney 533.3 1.12 52%
flank, steak -396.5 2.63 33%
chicken patty, uncooked -497.5 2.92 32%
ground beef, 75/25 -495.0 2.77 31%
ground beef 70/30 -487.5 2.70 30%
ground beef 70/30 -538.9 2.77 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1702.5 1.43 47%
mackerel 43.5 3.05 14%
caviar 202.1 2.64 33%
mollusks conch 819.9 1.30 54%
herring 19.4 2.17 36%
salmon 500.0 1.56 52%
sardine -47.3 2.08 38%
trout 240.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1320.6 5.46 15%
flax seed 540.1 5.34 12%
almonds 224.9 6.07 15%
hazelnuts -11.8 6.29 10%
pumpkin seeds 391.8 5.59 19%
almond butter 116.4 6.14 16%
sesame butter 63.6 5.86 21%
peanut butter -138.6 5.90 18%
brazil nuts -754.1 6.59 9%
lupin seeds 926.6 3.71 51%
pine nuts -937.3 6.73 11%
sesame seeds -892.1 6.31 10%
wheat bran 1040.0 2.16 38%
pili nuts -1311.4 7.19 7%
garbanzo beans 1079.3 3.78 69%
black beans 1253.3 3.41 73%
olives -9.0 1.45 3%
cashews -844.6 5.80 26%
oat bran 1050.2 2.46 65%
butternuts -1274.6 6.12 17%
avocado -121.1 1.60 8%
pecans -1809.8 6.91 6%
pistachio nuts -1088.0 5.69 22%
walnuts -1536.6 6.19 13%
edamame 556.5 1.21 41%
coconut meat -888.7 3.54 10%
corn bran -454.9 2.24 12%
endive 52.1 0.17 7%
kidney beans 619.6 3.37 74%
peanuts -1503.9 5.99 18%
escarole 236.0 0.19 24%
natto -16.3 2.11 39%
alfalfa 68.4 0.23 19%
blackberries 154.8 0.43 27%
rye flour 143.1 3.25 64%
egg noodles, enriched -334.1 4.75 64%
spinach 689.3 0.23 49%
chicory greens 94.3 0.23 23%

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 July 14 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