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 with a low insulin load diet 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
1.3
Zinc : Copper
0.8
Potassium : Sodium
1.4
Calcium : Magnesium
2.6
Iron : Copper
1.6
Calcium : Phosphorus
0.7

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: hypertension, hypothyroidism.

nutrient % DRI prioritize
Sodium 32%
Manganese 45%
Potassium 47%
Zinc 82%
Magnesium 85%
Thiamin (B1) 92%
Calcium 111%
Phosphorus 124%
Vitamin B6 227%
Valine 228%
Leucine 230%
Iron 241%
Isoleucine 255%
Cystine 380%
Folate 260%
Riboflavin (B2) 372%
Vitamin C 375%
Selenium 273%

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 & blood sugar control . 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
headcheese -229.3 1.57 20%
lamb (lean) 2390.9 1.44 43%
lamb brains -129.3 1.54 27%
ham 3.9 1.49 29%
goat cheese -321.2 2.64 21%
sweetbread -1490.7 3.18 12%
turkey -72.9 2.21 28%
pork loin 1378.0 1.93 41%
beef rib eye steak 144.8 2.48 33%
pork ribs 847.9 2.16 39%
ground beef -268.8 2.48 30%
ground turkey -197.6 2.58 30%
ground beef, 80/20 1.3 2.70 31%
roast beef 592.7 2.19 38%
t-bone steak -544.3 2.94 26%
pork ribs -1166.7 3.61 18%
lamb leg -132.7 2.58 31%
roast ham 547.2 1.78 41%
pork chops 2494.3 1.74 54%
beef loin -281.4 2.78 30%
roast pork 614.9 1.99 41%
lamb sweetbread 368.0 1.44 43%
ground beef 70/30 -309.8 2.70 30%
flank, steak -56.5 2.63 33%
beef tenderloin steak -222.0 2.73 31%
beef rib, eye -132.5 2.65 32%
beef tenderloin steak -134.7 2.62 32%
ground beef 70/30 -409.3 2.77 30%
beef rib, small end -178.3 2.78 31%
beef loin, top loin -1.7 2.50 34%
lamb rib -1256.8 3.61 19%
ground beef, 75/25 -312.8 2.77 31%
sirloin steak 84.2 2.43 36%
rotisserie chicken thigh -80.5 1.93 39%
beef brisket 106.1 2.44 37%
beef brisket, flat half -290.2 2.98 31%
beef brisket -95.3 2.80 33%
beef brisket, flat half -260.9 2.89 32%
pork (lean) 781.3 2.09 44%
lamb heart 852.2 1.61 48%
duck -2044.3 3.37 18%
chicken -431.4 2.19 36%
chicken drumstick 620.3 1.49 47%
beef shortribs -72.5 2.95 33%
beef roast 976.4 1.78 48%
porterhouse steak (fat trimmed) 795.1 1.45 50%
turkey liver 763.0 1.89 47%
elk 372.9 1.93 44%
beef kidney 1099.7 1.57 52%
veal loin 460.1 1.75 48%
lamb chop 159.2 2.34 42%
lamb shank 684.7 1.96 48%
turkey heart 199.7 1.74 47%
bison 1038.1 1.71 53%
beef tripe 503.6 1.03 55%
chuck steak 893.8 1.94 51%
beef heart 696.4 1.79 52%
pork shoulder 938.9 1.62 56%
leg ham 902.9 1.65 56%
sirloin steak (lean) 964.7 1.77 57%
lamb lungs 210.9 0.95 58%
chicken breast 1058.0 1.48 60%
top round steak 867.1 2.09 56%
ground beef (lean) 770.3 1.44 60%
turkey gizzard 186.9 1.55 57%
veal 557.6 1.51 65%
lamb -4379.8 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -54.7 3.05 14%
sardine 481.9 2.08 38%
herring 58.5 2.17 36%
salmon 1482.5 1.56 52%
trout 348.8 1.68 45%
anchovy 211.8 2.10 44%
sturgeon 76.6 1.35 49%
flounder 720.0 0.86 57%
tuna 812.2 1.84 52%
halibut 1559.8 1.11 66%
rockfish 1353.5 1.09 66%
perch 319.5 0.96 62%
crayfish 687.7 0.82 67%
lobster 1227.5 0.89 71%
crab 1172.1 0.83 71%
whiting 657.0 1.16 66%
pollock 652.8 1.11 69%
orange roughy 645.5 1.05 70%
white fish 121.8 1.08 70%
haddock 181.2 1.16 71%
cod 792.9 2.90 71%

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) 125 325
fat (g) 25 170
carbs (g) 0 115
energy (calories) 2500

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 February 28 2018 while his least nutrient-dense day is February 26 2018.

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)
Salmon, Atlantic, Farmed, Cooked from Fresh or Frozen 584
California Olive Ranch, Extra Virgin Olive Oil 60
Kerrygold, Salted Butter 50
Ellsworth Cooperative Creamery, Cheddar Cheese Curd 110
Spring Valley, Tonalin Safflower Oil Dietary Supplement, Softgels 20
Chicken, Liver, All Classes, Raw 472
Great Value, Neufchatel Cheese 70

Worst Day

food name energy (kcal)
Eggs, Cooked 205
Kerrygold, Salted Butter 50
Great Value, Shredded Sharp Cheddar Cheese 223
Cream, Fluid, Heavy Whipping 102
Safeway, Waterfront Bistro, Jumbo Raw Shrimp, Ez Peel, Shell & Tail On 421
Cauliflower, Cooked from Fresh 86
California Olive Ranch, Extra Virgin Olive Oil 120
Natural Factors, Omega-3 Factors Fish Oil 30
Simply Vitamins, CLA 27

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