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
5.2
Zinc : Copper
9.7
Potassium : Sodium
1.1
Calcium : Magnesium
2.9
Iron : Copper
8.4
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
Vitamin D 61%
Manganese 99%
Magnesium 110%
Sodium 120%
Omega-3 133%
Potassium 140%
Calcium 162%
Folate 188%
Thiamin (B1) 199%
Phosphorus 238%
Zinc 239%
Vitamin E 248%
Panto Acid (B5) 269%
Vitamin B-6 330%
Riboflavin (B2) 290%
Vitamin A 493%
Copper 368%

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 796.2 1.89 47%
beef kidney 622.8 1.57 52%
beef tripe 21.0 1.03 55%
lamb lungs -11.2 0.95 58%
lamb heart 224.5 1.61 48%
pork chops 252.2 1.74 54%
beef heart 232.5 1.79 52%
lamb brains 116.8 1.54 27%
ham -1.2 1.49 29%
veal -12.5 1.51 65%
chicken breast -34.8 1.48 60%
ground beef (lean) -52.2 1.44 60%
leg ham 17.9 1.65 56%
turkey heart 54.6 1.74 47%
pork shoulder -2.8 1.62 56%
bison 19.7 1.71 53%
lamb sweetbread -93.6 1.44 43%
porterhouse steak (fat trimmed) -106.6 1.45 50%
turkey gizzard -83.1 1.55 57%
roast ham -26.9 1.78 41%
beef roast -51.6 1.78 48%
sirloin steak (lean) -115.7 1.77 57%
pork (lean) -9.6 2.09 44%
headcheese -204.4 1.57 20%
chicken drumstick -278.3 1.49 47%
roast pork -85.8 1.99 41%
veal loin -192.3 1.75 48%
elk -136.4 1.93 44%
chuck steak -159.0 1.94 51%
turkey -93.6 2.21 28%
lamb shank -206.8 1.96 48%
pork loin -227.3 1.93 41%
ground beef, 80/20 -2.0 2.70 31%
pork ribs -214.4 2.16 39%
lamb chop -156.8 2.34 42%
lamb (lean) -531.7 1.44 43%
roast beef -299.9 2.19 38%
top round steak -362.0 2.09 56%
rotisserie chicken thigh -442.5 1.93 39%
goat cheese -204.8 2.64 21%
beef rib eye steak -305.3 2.48 33%
beef brisket -352.2 2.44 37%
ground turkey -383.0 2.58 30%
sweetbread -157.7 3.18 12%
sirloin steak -450.2 2.43 36%
beef loin, top loin -463.3 2.50 34%
ground beef -498.3 2.48 30%
flank, steak -472.0 2.63 33%
beef tenderloin steak -508.1 2.62 32%
lamb leg -541.7 2.58 31%
beef rib, eye -535.8 2.65 32%
ground beef 70/30 -553.0 2.70 30%
beef rib, small end -557.7 2.78 31%
ground beef, 75/25 -561.6 2.77 31%
beef tenderloin steak -576.2 2.73 31%
ground beef 70/30 -588.4 2.77 30%
beef brisket -589.1 2.80 33%
beef loin -614.1 2.78 30%
beef brisket, flat half -611.1 2.89 32%
beef shortribs -604.8 2.95 33%
t-bone steak -641.4 2.94 26%
beef brisket, flat half -653.2 2.98 31%
pork ribs -742.0 3.61 18%
lamb rib -993.5 3.61 19%
duck -1456.5 3.37 18%
chicken -2087.2 2.19 36%
lamb -1709.6 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 907.3 1.56 52%
crab 626.1 0.83 71%
lobster 640.6 0.89 71%
crayfish 273.4 0.82 67%
halibut 370.2 1.11 66%
rockfish 330.2 1.09 66%
flounder 146.9 0.86 57%
trout 421.7 1.68 45%
pollock 166.2 1.11 69%
perch 16.1 0.96 62%
whiting 79.6 1.16 66%
white fish 38.1 1.08 70%
tuna 280.8 1.84 52%
haddock 12.4 1.16 71%
sturgeon 60.1 1.35 49%
orange roughy -138.8 1.05 70%
sardine 188.4 2.08 38%
anchovy 83.5 2.10 44%
herring 32.8 2.17 36%
cod 124.6 2.90 71%
mackerel 107.8 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 May 18 2019 while his least nutrient-dense day is May 19 2019.

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