Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide David 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
2.1
Zinc : Copper
68.0
Potassium : Sodium
0.9
Calcium : Magnesium
0.9
Iron : Copper
17.2
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that David’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: hypothyroidism, inflammation, low testosterone.

nutrient % DRI prioritize
Calcium 79%
Omega-3 98%
Manganese 103%
Copper 110%
Phosphorus 112%
Potassium 113%
Sodium 117%
Vitamin E 129%
Folate 144%
Magnesium 170%
Vitamin K1 185%
Iron 189%
Vitamin A 205%
Cystine 397%
Vitamin D 352%
Selenium 412%

optimal foods for you

The foods listed below will provide David with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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
turkey liver 652.1 1.89 47%
chicken breast 276.5 1.48 60%
pork chops 365.3 1.74 54%
lamb lungs 61.5 0.95 58%
beef kidney 245.8 1.57 52%
beef tripe 23.9 1.03 55%
lamb heart 196.6 1.61 48%
lamb sweetbread 104.5 1.44 43%
bison 197.6 1.71 53%
sirloin steak (lean) 194.8 1.77 57%
veal 87.6 1.51 65%
ground beef (lean) 35.0 1.44 60%
pork shoulder 100.3 1.62 56%
turkey gizzard 52.3 1.55 57%
chicken drumstick 23.7 1.49 47%
lamb (lean) 3.8 1.44 43%
leg ham 74.2 1.65 56%
beef roast 112.2 1.78 48%
porterhouse steak (fat trimmed) -20.0 1.45 50%
ham -18.1 1.49 29%
turkey heart 61.3 1.74 47%
lamb brains -40.8 1.54 27%
beef heart -6.2 1.79 52%
top round steak 68.3 2.09 56%
lamb shank 16.2 1.96 48%
chuck steak 2.8 1.94 51%
roast ham -62.7 1.78 41%
veal loin -83.7 1.75 48%
roast pork 4.9 1.99 41%
headcheese -181.2 1.57 20%
pork (lean) -2.4 2.09 44%
pork loin -92.9 1.93 41%
pork ribs -8.7 2.16 39%
turkey -63.5 2.21 28%
elk -191.8 1.93 44%
rotisserie chicken thigh -245.7 1.93 39%
lamb chop -120.3 2.34 42%
roast beef -188.9 2.19 38%
ground beef, 80/20 -1.7 2.70 31%
beef brisket -197.9 2.44 37%
sirloin steak -212.0 2.43 36%
sweetbread 56.5 3.18 12%
beef rib eye steak -212.3 2.48 33%
beef loin, top loin -231.8 2.50 34%
goat cheese -239.7 2.64 21%
beef tenderloin steak -286.0 2.62 32%
beef rib, eye -287.4 2.65 32%
flank, steak -297.5 2.63 33%
ground turkey -328.1 2.58 30%
lamb leg -331.6 2.58 31%
beef tenderloin steak -330.2 2.73 31%
beef rib, small end -319.8 2.78 31%
ground beef -438.3 2.48 30%
beef brisket -355.9 2.80 33%
beef loin -370.7 2.78 30%
beef brisket, flat half -398.5 2.89 32%
ground beef 70/30 -483.1 2.70 30%
beef shortribs -414.3 2.95 33%
ground beef, 75/25 -491.4 2.77 31%
beef brisket, flat half -423.8 2.98 31%
ground beef 70/30 -530.0 2.77 30%
t-bone steak -598.9 2.94 26%
chicken -1043.2 2.19 36%
pork ribs -807.7 3.61 18%
lamb rib -830.3 3.61 19%
duck -1158.9 3.37 18%
lamb -1689.6 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
halibut 868.2 1.11 66%
crab 754.3 0.83 71%
lobster 745.2 0.89 71%
rockfish 686.6 1.09 66%
salmon 844.9 1.56 52%
crayfish 447.3 0.82 67%
flounder 405.9 0.86 57%
orange roughy 273.6 1.05 70%
pollock 286.6 1.11 69%
whiting 260.2 1.16 66%
perch 141.7 0.96 62%
trout 348.2 1.68 45%
white fish 68.9 1.08 70%
haddock 74.1 1.16 71%
tuna 284.2 1.84 52%
sturgeon 59.5 1.35 49%
sardine 241.2 2.08 38%
anchovy 111.3 2.10 44%
cod 371.7 2.90 71%
herring 24.0 2.17 36%
mackerel 106.2 3.05 14%

macronutrients

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

macro targets

While David’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) 90 210
fat (g) 25 145
carbs (g) 0 0
energy (calories) 1650

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 David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is January 08 2020 while his least nutrient-dense day is January 23 2020.

best and worst days

David’s food diary for the best and worst days are shown below for comparison. David 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)

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