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).

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
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%
Cystine 380%
Folate 260%
Vitamin B-6 227%
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
turkey liver 9.2 1.89 47%
turkey heart 6.2 1.74 47%
ham 0.8 1.49 29%
pork chops 5.1 1.74 54%
bison 4.6 1.71 53%
beef roast 3.8 1.78 48%
pork loin 2.6 1.93 41%
porterhouse steak (fat trimmed) 3.5 1.45 50%
pork ribs 2.4 2.16 39%
pork (lean) 3.1 2.09 44%
roast pork 2.4 1.99 41%
lamb brains -0.6 1.54 27%
beef kidney 3.6 1.57 52%
roast ham 2.0 1.78 41%
lamb (lean) 1.9 1.44 43%
pork shoulder 4.3 1.62 56%
chicken breast 4.7 1.48 60%
roast beef 1.7 2.19 38%
sirloin steak (lean) 4.4 1.77 57%
beef rib eye steak 1.0 2.48 33%
leg ham 3.9 1.65 56%
lamb heart 2.3 1.61 48%
lamb lungs 3.3 0.95 58%
chicken drumstick 2.0 1.49 47%
chuck steak 3.1 1.94 51%
headcheese -2.6 1.57 20%
beef loin, top loin 0.6 2.50 34%
sirloin steak 0.8 2.43 36%
turkey -0.8 2.21 28%
beef tenderloin steak 0.3 2.62 32%
ground turkey -0.1 2.58 30%
ground beef (lean) 3.6 1.44 60%
beef rib, small end 0.2 2.78 31%
veal 4.4 1.51 65%
beef rib, eye 0.1 2.65 32%
lamb sweetbread 0.5 1.44 43%
beef tenderloin steak -0.1 2.73 31%
beef loin -0.3 2.78 30%
t-bone steak -0.9 2.94 26%
elk 1.1 1.93 44%
pork ribs -1.6 3.61 18%
ground beef -0.7 2.48 30%
sweetbread -3.1 3.18 12%
flank, steak -0.2 2.63 33%
beef tripe 1.8 1.03 55%
ground beef 70/30 -0.6 2.70 30%
veal loin 1.3 1.75 48%
turkey gizzard 2.5 1.55 57%
lamb chop 0.9 2.34 42%
beef brisket 0.0 2.44 37%
ground beef, 75/25 -0.6 2.77 31%
lamb leg -0.8 2.58 31%
ground beef, 80/20 -0.8 2.70 31%
ground beef 70/30 -1.0 2.77 30%
beef brisket -0.4 2.80 33%
duck -2.4 3.37 18%
rotisserie chicken thigh -0.5 1.93 39%
beef brisket, flat half -0.7 2.89 32%
beef brisket, flat half -0.8 2.98 31%
chicken -0.9 2.19 36%
beef shortribs -0.5 2.95 33%
goat cheese -3.0 2.64 21%
lamb shank 0.7 1.96 48%
lamb rib -2.6 3.61 19%
top round steak 1.6 2.09 56%
beef heart 0.0 1.79 52%
lamb -4.0 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -0.0 3.05 14%
crab 7.0 0.83 71%
anchovy 3.3 2.10 44%
salmon 4.0 1.56 52%
pollock 6.4 1.11 69%
sardine 2.0 2.08 38%
crayfish 5.4 0.82 67%
herring 1.7 2.17 36%
halibut 5.2 1.11 66%
lobster 5.8 0.89 71%
tuna 3.3 1.84 52%
flounder 2.9 0.86 57%
haddock 5.4 1.16 71%
trout 1.6 1.68 45%
rockfish 4.4 1.09 66%
sturgeon 1.4 1.35 49%
whiting 3.8 1.16 66%
perch 2.9 0.96 62%
cod 5.8 2.90 71%
white fish 3.1 1.08 70%
orange roughy 2.0 1.05 70%

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) 25 180
carbs (g) 0 130
energy (calories) 2450

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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