Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jason get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.

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 Jason’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Jason 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
0.0
Zinc : Copper
5.5
Potassium : Sodium
1.0
Calcium : Magnesium
4.0
Iron : Copper
7.4
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jason’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 60%
Sodium 120%
Folate 128%
Potassium 132%
Magnesium 142%
Zinc 145%
Panto Acid (B5) 173%
Phosphorus 198%

optimal foods for you

The foods listed below will provide Jason with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 -891.5 6.39 5%
gruyere cheese -97.2 4.13 22%
swiss cheese -93.7 3.93 22%
cheddar cheese -181.2 4.10 20%
colby -112.7 3.94 21%
chorizo -401.0 4.55 17%
veal liver 700.4 1.92 55%
monterey cheese -106.6 3.73 21%
salami -152.9 3.78 18%
muenster cheese -111.0 3.68 21%
pepperoni -737.3 5.04 13%
blue cheese -75.4 3.53 21%
cream cheese -115.2 3.50 11%
edam cheese -148.4 3.57 23%
gouda cheese -149.6 3.56 24%
brie -80.8 3.34 19%
liverwurst -99.8 3.26 16%
pork sausage -103.6 3.25 20%
liver pate -112.0 3.19 16%
beef liver 518.5 1.75 60%
beef sausage -196.8 3.32 18%
camembert -59.2 3.00 21%
liver sausage -226.3 3.31 13%
parmesan cheese -647.5 4.20 34%
ground beef, 80/20 -0.7 2.70 31%
pork ribs -424.7 3.61 18%
lamb rib -430.4 3.61 19%
turkey liver 287.5 1.89 47%
beef shortribs -186.4 2.95 33%
bratwurst -370.1 3.33 16%
feta cheese -58.3 2.64 22%
chicken breast breaded -59.2 2.63 39%
beef brisket, flat half -229.1 2.98 31%
beef brisket, flat half -201.9 2.89 32%
pork liver 356.2 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 60.3 3.05 14%
cod 95.4 2.90 71%
welk 138.6 2.75 82%
caviar 148.0 2.64 33%
fish roe 643.5 1.43 47%
salmon 430.5 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
pumpkin seeds 1023.9 5.59 19%
flax seed 483.1 5.34 12%
black beans 1327.3 3.41 73%
sunflower seeds 233.7 5.46 15%
sesame seeds -144.7 6.31 10%
brazil nuts -297.8 6.59 9%
sesame butter 17.4 5.86 21%
hazelnuts -197.3 6.29 10%
lupin seeds 930.5 3.71 51%
pili nuts -634.3 7.19 7%
peanut butter -68.5 5.90 18%
kidney beans 907.1 3.37 74%
garbanzo beans 656.0 3.78 69%
pine nuts -683.4 6.73 11%
cashews -280.2 5.80 26%
butternuts -617.4 6.12 17%
almonds -609.4 6.07 15%
walnuts -707.3 6.19 13%
peanuts -644.5 5.99 18%
pecans -1089.5 6.91 6%
egg noodles, enriched -200.6 4.75 64%
almond butter -832.6 6.14 16%
pistachio nuts -776.5 5.69 22%
buckwheat 198.5 3.43 78%
oat bran 630.2 2.46 65%
peas 120.8 3.52 63%
Oats -71.1 3.89 70%
rye flour 192.4 3.25 64%
white flour -2.0 3.67 92%
wheat flour -1.8 3.63 91%
wheat bran 631.2 2.16 38%
macadamia nuts -1614.6 7.18 6%
shallots 6.5 3.48 80%
egg noodles -193.4 3.84 83%
oat flour -312.7 4.04 67%
candied fruit -1.8 3.22 98%
coconut -571.0 4.43 34%
bulgur -143.6 3.42 81%
rye grain -235.4 3.38 77%
cornmeal, yellow -391.1 3.62 81%
cornmeal, white -391.1 3.62 81%
dried apples -342.8 3.46 86%
barley, hulled -386.7 3.54 73%
natto 237.2 2.11 39%
rye flour -401.2 3.49 81%
corn flour, whole yellow -451.4 3.61 81%
corn flour, whole-grain -451.4 3.61 81%
wheat, soft white -371.1 3.40 76%
corn flour, masa -489.6 3.63 82%
coconut meat -458.9 3.54 10%
corn grain, yellow -534.8 3.65 79%
edamame 549.1 1.21 41%

macronutrients

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

protein

Jason’s protein intake is 2.2g/kg LBM or 140g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Jason’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 25
RDI/sedentary ~11% 0.8 50
typical ~16% 1.2 75
minimum nutrient optimiser ~24% 1.8 90
Jason 19% 2.22 140

macro targets

While Jason’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) 90 215
fat (g) 25 135
carbs (g) 0 135
energy (calories) 2100

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 Jason’s food log based on the harder to find 50% of the essential nutrients. Jason’s most nutrient dense day is January 13 2018 while his least nutrient-dense day is January 13 2018.

best and worst days

Jason’s food diary for the best and worst days are shown below for comparison. Jason 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)
Silk, Almond Coconut Blend, Refrigerated, Unsweetened 35
Promix, Grass-Fed Whey Protein, Unflavored 60
Wyman's Of Maine, Fresh Triple Berry Blend 70
FlaxPlus, Flax Seeds, Brown, Ground 35
Tomato Raw, Includes Cherry, Grape, Roma 18
Coffee, Prepared From Grounds 6
Whole Wheat Bread, Homemade or Bakery 277
Kerrygold, Reserve Cheddar 220
Dijon Mustard 5
Apple, Fresh, With Skin 95
Coffee, Prepared From Grounds 6
Eggs, Cooked 68
Clarified butter, Butter Oil 37
Kale, Cooked from Fresh 9
Celery, Cooked 1
Carrots, Cooked From Fresh 10
Sweet Potato, Boiled 48
Quinoa, Cooked 56
Chicken Broth, Bouillon or Consomme, Homemade 52
Zucchini, Cooked from Fresh 8
Garbanzo Beans, Canned, Drained and Rinsed 53
Thorne Research, Super EPA 10
Banana, Fresh 105
Tcho, Dark Chocolate 79
Hammer Nutrition Hammer Bar Coconut Chocolate Chip 220
Mixed Nuts, without Peanuts, Salted 443
Chili with Beans, Meat, Homemade 483
Sour Cream 28
Macaroni and Cheese, Homemade 446

Worst Day

food name energy (kcal)
Silk, Almond Coconut Blend, Refrigerated, Unsweetened 35
Promix, Grass-Fed Whey Protein, Unflavored 60
Wyman's Of Maine, Fresh Triple Berry Blend 70
FlaxPlus, Flax Seeds, Brown, Ground 35
Tomato Raw, Includes Cherry, Grape, Roma 18
Coffee, Prepared From Grounds 6
Whole Wheat Bread, Homemade or Bakery 277
Kerrygold, Reserve Cheddar 220
Dijon Mustard 5
Apple, Fresh, With Skin 95
Coffee, Prepared From Grounds 6
Eggs, Cooked 68
Clarified butter, Butter Oil 37
Kale, Cooked from Fresh 9
Celery, Cooked 1
Carrots, Cooked From Fresh 10
Sweet Potato, Boiled 48
Quinoa, Cooked 56
Chicken Broth, Bouillon or Consomme, Homemade 52
Zucchini, Cooked from Fresh 8
Garbanzo Beans, Canned, Drained and Rinsed 53
Thorne Research, Super EPA 10
Banana, Fresh 105
Tcho, Dark Chocolate 79
Hammer Nutrition Hammer Bar Coconut Chocolate Chip 220
Mixed Nuts, without Peanuts, Salted 443
Chili with Beans, Meat, Homemade 483
Sour Cream 28
Macaroni and Cheese, Homemade 446

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