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
Calcium 24%
Manganese 27%
Vitamin D 32%
Magnesium 41%
Vitamin E 41%
Thiamin (B1) 53%
Vitamin C 55%
Sodium 60%
Potassium 68%
Omega-3 71%
Folate 86%
Zinc 107%
Copper 110%
Vitamin B6 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 867.1 1.68 48%
veal liver 731.1 1.92 55%
beef liver 527.8 1.75 60%
lamb kidney 318.8 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1997.8 1.43 47%
mollusks conch 835.1 1.30 54%
salmon 834.0 1.56 52%
crab 574.9 0.83 71%
lobster 566.9 0.89 71%
mussel 454.1 0.86 63%
crayfish 251.6 0.82 67%
halibut 319.3 1.11 66%
oysters 246.6 1.02 59%
rockfish 252.8 1.09 66%
flounder 192.4 0.86 57%
trout 385.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
edamame 852.8 1.21 41%
oat bran 1079.8 2.46 65%
spinach 507.6 0.23 49%
garbanzo beans 1301.8 3.78 69%
wheat bran 880.0 2.16 38%
amaranth leaves 329.7 0.21 86%
turnip greens 334.5 0.29 44%
black beans 1098.7 3.41 73%
snap beans 245.0 0.15 58%
red peppers 256.7 0.31 40%
brussel sprouts 281.9 0.42 50%
artichokes 295.4 0.47 49%
banana pepper 234.8 0.27 36%
zucchini 188.2 0.17 40%
asparagus 199.7 0.22 50%
winter squash 243.0 0.40 69%
chinese cabbage 170.6 0.12 54%
kale 199.1 0.28 60%
summer squash 170.7 0.19 45%
lupin seeds 1068.3 3.71 51%
pumpkin 168.1 0.20 76%
butternut squash 231.5 0.45 75%
parsley 190.6 0.36 48%
broccoli 190.1 0.35 50%
okra 152.7 0.22 50%
cauliflower 152.1 0.25 50%
mung beans 137.9 0.19 74%
collards 171.8 0.33 37%
escarole 124.4 0.19 24%
jalapeno peppers 137.8 0.27 37%
portabella mushrooms 145.7 0.29 55%
mustard greens 126.7 0.27 36%
celery 104.1 0.18 50%
onions 137.9 0.32 65%
cowpeas 353.8 1.16 69%
soybeans (sprouted) 263.1 0.81 49%
sauerkraut 94.5 0.19 39%
peas 141.5 0.42 65%
watercress 55.2 0.11 65%
blackberries 131.7 0.43 27%
chayote 79.3 0.24 41%
chard 65.0 0.19 51%
cabbage 71.6 0.23 55%
radishes 52.9 0.16 43%
radicchio 69.9 0.23 68%
pickles 42.6 0.12 40%
cucumber 42.6 0.12 40%
beet greens 69.3 0.22 35%
strawberries 90.1 0.32 49%
seaweed (laver) 98.6 0.35 80%
chicory greens 58.8 0.23 23%
shiitake mushroom 97.7 0.39 58%
coconut water 47.2 0.19 66%
lettuce 37.8 0.15 50%
alfalfa 55.3 0.23 19%
kiwifruit 146.0 0.61 55%
turnips 41.3 0.21 51%
endive 31.0 0.17 7%
red cabbage 61.0 0.29 55%
white mushroom 41.1 0.22 65%
eggplant 42.0 0.25 35%
rhubarb 18.1 0.21 55%
turnips 19.7 0.22 61%
beets 66.3 0.43 70%
boysenberries 80.0 0.50 54%
arugula 16.3 0.25 45%
coriander 9.4 0.23 30%
pinto beans 4.9 0.22 83%
lemongrass 198.5 0.99 93%
lentils 243.5 1.16 64%
cantaloupe 27.2 0.34 70%
grapefruit 17.0 0.30 83%
carambola 20.8 0.31 56%
spirulina 5.9 0.26 70%
leeks 95.1 0.61 83%
mulberries 41.8 0.43 74%
celeriac 39.1 0.42 72%
chives 7.2 0.30 48%
carrots 33.8 0.41 64%
seaweed (wakame) 43.8 0.45 79%
limes -1.8 0.30 70%
pineapple 45.3 0.50 76%
raspberries 54.1 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 07 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)
Beef steak, chuck, no visible fat eaten 610
Mushrooms, Cooked from Fresh 20
Asparagus, Cooked from Fresh 18
Lettuce, Romaine or Cos 14
Tomato Raw, Includes Cherry, Grape, Roma 10
Eggs, Cooked 136
Caesar Salad, with Dressing 282
HEB, Broccolini 24
Mushrooms, Cooked from Fresh 25
Beef steak, chuck, no visible fat eaten 328

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