Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kane 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.

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

supplements

The supplements listed below will provide Kane 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
6.5
Zinc : Copper
15.1
Potassium : Sodium
2.9
Calcium : Magnesium
1.8
Iron : Copper
11.4
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Kane’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: adhd.

nutrient % DRI prioritize
Manganese 20%
Sodium 22%
Vitamin D 32%
Calcium 37%
Magnesium 41%
Thiamin (B1) 53%
Vitamin E 62%
Potassium 68%
Omega-3 71%
Folate 108%
Copper 123%
Zinc 124%
Phosphorus 131%
Vitamin B-6 231%

optimal foods for you

The foods listed below will provide Kane 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 liver 884.6 1.68 48%
veal liver 748.5 1.92 55%
beef liver 544.2 1.75 60%
lamb kidney 330.5 1.12 52%
pork liver 335.1 1.65 59%
beef kidney 305.0 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2010.3 1.43 47%
mollusks conch 854.3 1.30 54%
salmon 863.7 1.56 52%
crab 584.6 0.83 71%
lobster 581.9 0.89 71%
mussel 460.3 0.86 63%
halibut 339.8 1.11 66%
crayfish 259.1 0.82 67%
rockfish 271.7 1.09 66%
oysters 251.7 1.02 59%
flounder 205.3 0.86 57%
trout 398.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
edamame 868.2 1.21 41%
oat bran 1122.2 2.46 65%
garbanzo beans 1384.7 3.78 69%
spinach 498.4 0.23 49%
wheat bran 899.5 2.16 38%
black beans 1174.4 3.41 73%
lupin seeds 1140.7 3.71 51%
turnip greens 311.5 0.29 44%
amaranth leaves 280.6 0.21 86%
snap beans 241.4 0.15 58%
artichokes 290.2 0.47 49%
asparagus 196.5 0.22 50%
brussel sprouts 233.5 0.42 50%
winter squash 229.0 0.40 69%
zucchini 172.5 0.17 40%
pumpkin 165.1 0.20 76%
banana pepper 172.0 0.27 36%
chinese cabbage 136.6 0.12 54%
summer squash 153.7 0.19 45%
butternut squash 215.5 0.45 75%
red peppers 177.5 0.31 40%
cowpeas 375.5 1.16 69%
kale 159.8 0.28 60%
okra 144.6 0.22 50%
mung beans 128.6 0.19 74%
portabella mushrooms 150.4 0.29 55%
escarole 124.2 0.19 24%
collards 153.2 0.33 37%
soybeans (sprouted) 267.1 0.81 49%
broccoli 153.7 0.35 50%
jalapeno peppers 132.0 0.27 37%
parsley 145.4 0.36 48%
celery 100.4 0.18 50%
cauliflower 113.7 0.25 50%
onions 126.8 0.32 65%
sauerkraut 83.4 0.19 39%
mustard greens 97.5 0.27 36%
watercress 45.5 0.11 65%
blackberries 117.6 0.43 27%
chayote 74.6 0.24 41%
radicchio 68.4 0.23 68%
cucumber 42.1 0.12 40%
pickles 42.1 0.12 40%
chard 56.7 0.19 51%
shiitake mushroom 102.5 0.39 58%
beet greens 62.2 0.22 35%
radishes 43.2 0.16 43%
seaweed (laver) 89.8 0.35 80%
peas 104.7 0.42 65%
coconut water 48.0 0.19 66%
chicory greens 54.8 0.23 23%
alfalfa 53.9 0.23 19%
lettuce 35.8 0.15 50%
cabbage 51.1 0.23 55%
turnips 40.6 0.21 51%
endive 30.4 0.17 7%
sunflower seeds 1311.2 5.46 15%
white mushroom 41.5 0.22 65%
red cabbage 57.3 0.29 55%
lentils 266.8 1.16 64%
eggplant 43.0 0.25 35%
almond butter 1457.9 6.14 16%
lemongrass 206.2 0.99 93%
beets 67.4 0.43 70%
boysenberries 84.4 0.50 54%
rhubarb 13.9 0.21 55%
arugula 15.4 0.25 45%
turnips 10.8 0.22 61%
coriander 8.7 0.23 30%
strawberries 26.2 0.32 49%
pinto beans 4.4 0.22 83%
leeks 93.4 0.61 83%
spirulina 6.1 0.26 70%
navy beans 274.4 1.40 61%
carrots 34.3 0.41 64%
celeriac 37.4 0.42 72%
chives 5.9 0.30 48%
seaweed (wakame) 44.1 0.45 79%
seaweed (kelp) 25.0 0.43 77%
carambola -7.0 0.31 56%
raspberries 39.0 0.52 30%

macronutrients

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

protein

Kane’s protein intake is 2.2g/kg LBM or 141g/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 Kane’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
Kane 38% 2.24 141

macro targets

While Kane’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) 90 235
fat (g) 25 125
carbs (g) 0 80
energy (calories) 1800

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 Kane’s food log based on the harder to find 50% of the essential nutrients. Kane’s most nutrient dense day is March 08 2018 while his least nutrient-dense day is March 09 2018.

best and worst days

Kane’s food diary for the best and worst days are shown below for comparison. Kane 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)
Lettuce, Romaine or Cos 3
Beef steak, chuck, no visible fat eaten 575
Mushrooms, Cooked from Fresh 17
Broccoli, Cooked From Fresh 20
Tomato Raw, Includes Cherry, Grape, Roma 5
Eggs, Cooked 273

Worst Day

food name energy (kcal)
Chicken Breast, Skin Removed Before Cooking 137
Mushrooms, Cooked from Fresh 37
Asparagus, Cooked from Fresh 18
Roast Beef, Rump, No Visible Fat Eaten 152
Chicken Breast, Skin Removed Before Cooking 208
Starbucks, latte, flat white, with whole milk, short 110
Avocado, Black Skin, California Type 227
Eggs, Cooked 136
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 612

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