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).

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
3.4
Zinc : Copper
40.4
Potassium : Sodium
0.5
Calcium : Magnesium
2.4
Iron : Copper
13.1
Calcium : Phosphorus
1.6

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
Phosphorus 117%
Potassium 122%
Copper 123%
Omega-3 126%
Calcium 148%
Folate 151%
Iron 181%
Manganese 191%
Magnesium 193%
Vitamin E 214%
Valine 228%
Leucine 253%
Isoleucine 274%
Cystine 346%
Vitamin K 379%
Vitamin A 430%
Selenium 361%
Zinc 319%

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
lamb (lean) 2287.5 1.44 43%
pork chops 1928.5 1.74 54%
chicken breast 1046.1 1.48 60%
beef kidney 968.1 1.57 52%
beef tripe 458.8 1.03 55%
lamb heart 894.3 1.61 48%
ground beef (lean) 723.8 1.44 60%
beef roast 980.6 1.78 48%
bison 911.9 1.71 53%
sirloin steak (lean) 926.8 1.77 57%
lamb sweetbread 679.1 1.44 43%
porterhouse steak (fat trimmed) 672.1 1.45 50%
chicken drumstick 661.8 1.49 47%
pork loin 988.6 1.93 41%
pork shoulder 741.5 1.62 56%
leg ham 747.3 1.65 56%
lamb lungs 177.4 0.95 58%
turkey liver 847.8 1.89 47%
beef heart 727.2 1.79 52%
veal 521.5 1.51 65%
chuck steak 836.0 1.94 51%
lamb shank 837.4 1.96 48%
top round steak 828.8 2.09 56%
veal loin 484.5 1.75 48%
lamb brains 310.8 1.54 27%
turkey gizzard 165.3 1.55 57%
pork ribs 599.2 2.16 39%
roast pork 472.3 1.99 41%
ham -9.9 1.49 29%
pork (lean) 452.1 2.09 44%
roast ham 216.5 1.78 41%
elk 316.4 1.93 44%
roast beef 516.7 2.19 38%
turkey heart 127.5 1.74 47%
headcheese -230.1 1.57 20%
rotisserie chicken thigh -17.4 1.93 39%
lamb chop 184.4 2.34 42%
beef brisket 190.9 2.44 37%
beef rib eye steak 158.1 2.48 33%
turkey -66.7 2.21 28%
sirloin steak 95.5 2.43 36%
chicken -177.5 2.19 36%
beef loin, top loin -1.0 2.50 34%
ground turkey -69.8 2.58 30%
ground beef, 80/20 1.0 2.70 31%
flank, steak -68.1 2.63 33%
lamb leg -124.4 2.58 31%
beef tenderloin steak -128.4 2.62 32%
beef rib, eye -116.7 2.65 32%
ground beef -285.8 2.48 30%
beef brisket -75.7 2.80 33%
beef rib, small end -168.0 2.78 31%
beef tenderloin steak -203.7 2.73 31%
goat cheese -287.4 2.64 21%
beef shortribs -70.6 2.95 33%
beef loin -259.5 2.78 30%
ground beef 70/30 -335.1 2.70 30%
ground beef, 75/25 -333.2 2.77 31%
beef brisket, flat half -238.4 2.89 32%
ground beef 70/30 -395.3 2.77 30%
beef brisket, flat half -264.9 2.98 31%
t-bone steak -587.9 2.94 26%
sweetbread -554.2 3.18 12%
lamb rib -1202.5 3.61 19%
pork ribs -1235.8 3.61 18%
duck -2013.2 3.37 18%
lamb -3914.4 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
lobster 1806.0 0.89 71%
crab 1685.0 0.83 71%
halibut 1884.6 1.11 66%
rockfish 1745.7 1.09 66%
salmon 2011.7 1.56 52%
flounder 1132.9 0.86 57%
crayfish 981.1 0.82 67%
whiting 882.8 1.16 66%
pollock 796.0 1.11 69%
orange roughy 748.0 1.05 70%
tuna 1191.0 1.84 52%
perch 461.7 0.96 62%
trout 721.6 1.68 45%
white fish 151.4 1.08 70%
haddock 209.3 1.16 71%
sardine 915.4 2.08 38%
sturgeon 132.2 1.35 49%
cod 923.8 2.90 71%
anchovy 304.2 2.10 44%
herring 146.1 2.17 36%
mackerel 89.1 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 June 26 2020 while his least nutrient-dense day is June 21 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