Nutrition Fingerprint

recommended approach

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

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 his 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
5.2
Zinc : Copper
15.0
Potassium : Sodium
1.1
Calcium : Magnesium
3.8
Iron : Copper
26.3
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his 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: depression, headaches, adhd.

nutrient % DRI prioritize
Vitamin D 1%
Magnesium 24%
Calcium 29%
Potassium 36%
Manganese 38%
Folate 40%
Panto Acid (B5) 40%
Phosphorus 45%
Thiamin (B1) 51%
Riboflavin (B2) 53%
Tryptophan 55%
Zinc 56%
Copper 58%
Omega-3 119%
Vitamin B12 146%
Vitamin B6 80%
Vitamin B3 (Niacin) 85%
Vitamin C 132%
Vitamin E 99%
Vitamin A 282%
Selenium 60%

optimal foods for you

The foods listed below will provide he 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
beef brains 269.1 1.51 22%
lamb brains 258.5 1.54 27%
sweetbread -667.9 3.18 12%
whole egg 54.9 1.43 30%
lamb liver 2269.1 1.68 48%
egg yolk -543.1 2.75 18%
pork stomach, cooked -236.1 1.57 32%
beef tripe -233.4 0.94 38%
turkey liver 1329.1 1.89 47%
lamb (lean) 565.7 1.44 43%
lamb kidney 1317.6 1.12 52%
ground beef, 80/20 -2.4 2.70 31%
veal liver 2211.3 1.92 55%
pork loin 523.4 1.93 41%
ground turkey -265.7 2.58 30%
beef rib eye steak -199.8 2.48 33%
beef kidney 1294.6 1.57 52%
pork ribs -1060.4 3.61 18%
pork ribs 273.0 2.16 39%
chicken liver 1035.9 1.72 50%
t-bone steak -737.2 2.94 26%
roast pork 225.1 1.99 41%
beef liver 2118.6 1.75 60%
lamb leg -483.0 2.58 31%
lamb sweetbread -5.3 1.44 43%
ground beef -683.3 2.48 30%
rotisserie chicken thigh w. skin -766.2 2.26 31%
roast beef -105.4 2.19 38%
pork liver 1869.7 1.65 59%
lamb heart 551.5 1.61 48%
flank, steak -432.4 2.63 33%
lamb rib -1244.1 3.61 19%
pork chops 1294.8 1.74 54%
rotisserie chicken back -885.8 2.12 32%
beef loin -751.2 2.78 30%
turkey 896.7 1.89 50%
beef tenderloin steak -612.9 2.62 32%
rib eye fillet 327.6 1.99 45%
ground beef 70/30 -771.2 2.70 30%
beef rib, eye -629.7 2.65 32%
beef tenderloin steak -696.8 2.73 31%
ground beef 70/30 -831.9 2.77 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3561.3 1.43 47%
mackerel 174.2 3.05 14%
sardine 776.5 2.08 38%
salmon 1843.3 1.56 52%
caviar 480.2 2.64 33%
herring 145.5 2.17 36%
trout 668.2 1.68 45%
mollusks conch 1065.6 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 52.9 0.17 7%
olives -15.5 1.45 3%
alfalfa 73.2 0.23 19%
escarole 226.0 0.19 24%
chicory greens 107.9 0.23 23%
avocado -786.0 1.60 8%
blackberries 100.7 0.43 27%
coriander 16.2 0.23 30%
raspberries -6.3 0.52 30%
banana pepper 304.5 0.27 36%
beet greens 133.0 0.22 35%
collards 396.6 0.33 37%
eggplant 53.1 0.25 35%
mustard greens 221.2 0.27 36%
jalapeno peppers 195.7 0.27 37%
sauerkraut 105.6 0.19 39%
zucchini 242.3 0.17 40%
red peppers 341.7 0.31 40%
pickles 111.3 0.12 40%
cucumber 111.3 0.12 40%
turnip greens 654.8 0.29 44%
chayote 89.7 0.24 41%
spinach 886.9 0.23 49%
edamame 702.5 1.21 41%
radishes 80.4 0.16 43%
sunflower seeds 669.0 5.46 15%
summer squash 201.8 0.19 45%
arugula 32.7 0.25 45%
parsley 333.0 0.36 48%
coconut meat -1665.5 3.54 10%
asparagus 342.6 0.22 50%
brussel sprouts 357.2 0.42 50%
celery 200.6 0.18 50%
artichokes 361.4 0.47 49%
okra 197.8 0.22 50%
cauliflower 227.2 0.25 50%
lettuce 66.3 0.15 50%
chives 12.9 0.30 48%
broccoli 280.2 0.35 50%
strawberries 12.1 0.32 49%
chard 105.8 0.19 51%
turnips 81.2 0.21 51%
chinese cabbage 324.9 0.12 54%
portabella mushrooms 540.5 0.29 55%
soybeans (sprouted) 278.6 0.81 49%
coconut milk -3261.1 2.30 9%
flax seed -833.4 5.34 12%
gooseberries -52.1 0.44 52%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 130 190
fat (g) 20 130
carbs (g) 0 75
energy (calories) 2000

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is February 27 2018 while his least nutrient-dense day is February 27 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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)
Hamburger or Ground Beef, 70% Lean 270
Organic Valley, Large Brown Egg with Omega 3, Raw, Free Range, Organic 360
Epic, lard, pork 204
Raw, Fresh Sauerkraut 13
Casa Solana, Hass Avocado 121
Yellow Bell Pepper, Raw 10
Organic Valley, butter, cultured, pasture 79
Garlic, Fresh 4
Spinach, Cooked from Frozen 15
Tomato Raw, Includes Cherry, Grape, Roma 22
Onion, White, Yellow or Red, Cooked 15
Jalapeno Pepper, Cooked from Fresh 3
Pont Chartrain Blues, Pasteruized Blue Crab Meat 83
Scallions or Spring Onions, Tops and Bulb, Raw 2
Oyster Mushrooms, Raw 8
Cabbage, Napa, Cooked 8
Kettle & Fire, Chicken Bone Broth 50
Pork, Fresh, Belly, Raw 440
Enoki Mushrooms, Raw 9
Green Bell Peppers, Raw 5

Worst Day

food name energy (kcal)
Hamburger or Ground Beef, 70% Lean 270
Organic Valley, Large Brown Egg with Omega 3, Raw, Free Range, Organic 360
Epic, lard, pork 204
Raw, Fresh Sauerkraut 13
Casa Solana, Hass Avocado 121
Yellow Bell Pepper, Raw 10
Organic Valley, butter, cultured, pasture 79
Garlic, Fresh 4
Spinach, Cooked from Frozen 15
Tomato Raw, Includes Cherry, Grape, Roma 22
Onion, White, Yellow or Red, Cooked 15
Jalapeno Pepper, Cooked from Fresh 3
Pont Chartrain Blues, Pasteruized Blue Crab Meat 83
Scallions or Spring Onions, Tops and Bulb, Raw 2
Oyster Mushrooms, Raw 8
Cabbage, Napa, Cooked 8
Kettle & Fire, Chicken Bone Broth 50
Pork, Fresh, Belly, Raw 440
Enoki Mushrooms, Raw 9
Green Bell Peppers, Raw 5

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