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%
Manganese 29%
Sodium 32%
Potassium 36%
Panto Acid (B5) 40%
Calcium 45%
Phosphorus 45%
Folate 51%
Thiamin (B1) 51%
Riboflavin (B2) 53%
Tryptophan 55%
Leucine 57%
Vitamin B-12 146%
Vitamin B-6 80%
Niacin (B3) 85%
Vitamin C 397%
Vitamin E 149%
Vitamin A 282%
Selenium 60%
Zinc 66%

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
chicken liver 18.6 1.72 50%
turkey liver 17.9 1.89 47%
veal liver 18.0 1.92 55%
lamb liver 15.4 1.68 48%
pork liver 17.8 1.65 59%
beef liver 17.9 1.75 60%
lamb kidney 14.7 1.12 52%
beef kidney 12.4 1.57 52%
turkey heart 10.0 1.74 47%
beef brains 1.8 1.51 22%
whole egg 3.5 1.43 30%
lamb brains 2.9 1.54 27%
pork chops 8.9 1.74 54%
egg yolk 1.5 2.75 18%
lamb heart 6.9 1.61 48%
pork loin 5.4 1.93 41%
beef roast 7.0 1.78 48%
pork ribs 5.2 2.16 39%
roast pork 5.2 1.99 41%
rib eye fillet 6.0 1.99 45%
chicken breast 9.0 1.48 60%
lamb (lean) 4.4 1.44 43%
porterhouse steak (fat trimmed) 6.0 1.45 50%
lamb lungs 7.2 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 12.4 1.43 47%
caviar 8.5 2.64 33%
salmon 11.2 1.56 52%
trout 9.1 1.68 45%
mackerel 2.9 3.05 14%
anchovy 8.3 2.10 44%
sturgeon 8.3 1.35 49%
sardine 6.6 2.08 38%
crab 12.8 0.83 71%
tuna 9.5 1.84 52%
mussel 10.5 0.86 63%
herring 5.9 2.17 36%
halibut 11.3 1.11 66%
oysters 8.6 1.02 59%
crayfish 9.7 0.82 67%
flounder 7.1 0.86 57%
pollock 10.3 1.11 69%
lobster 10.4 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
endive 17.7 0.17 7%
chicory greens 20.9 0.23 23%
coriander 21.7 0.23 30%
beet greens 20.8 0.22 35%
spinach 24.1 0.23 49%
watercress 25.1 0.11 65%
escarole 13.6 0.19 24%
asparagus 19.3 0.22 50%
mustard greens 16.0 0.27 36%
alfalfa 11.1 0.23 19%
turnip greens 17.3 0.29 44%
chives 18.2 0.30 48%
parsley 18.1 0.36 48%
chard 18.1 0.19 51%
chinese cabbage 18.7 0.12 54%
lettuce 16.9 0.15 50%
arugula 15.9 0.25 45%
zucchini 12.7 0.17 40%
okra 14.9 0.22 50%
broccoli 15.1 0.35 50%
banana pepper 11.3 0.27 36%
collards 11.6 0.33 37%
seaweed (laver) 21.9 0.35 80%
portabella mushrooms 14.8 0.29 55%
red peppers 10.8 0.31 40%
celery 12.3 0.18 50%
jalapeno peppers 8.6 0.27 37%
white mushroom 15.3 0.22 65%
amaranth leaves 20.4 0.21 86%
cauliflower 11.5 0.25 50%
summer squash 10.0 0.19 45%
cucumber 8.4 0.12 40%
pickles 8.4 0.12 40%
radishes 9.2 0.16 43%
kale 13.2 0.28 60%
sauerkraut 7.4 0.19 39%
brussel sprouts 9.7 0.42 50%
blackberries 4.0 0.43 27%
eggplant 5.5 0.25 35%
shiitake mushroom 10.6 0.39 58%
chayote 6.0 0.24 41%
yeast extract spread 13.0 1.85 59%
spirulina 12.7 0.26 70%
cabbage 8.9 0.23 55%
raspberries 2.3 0.52 30%
avocado -1.6 1.60 8%
olives -3.3 1.45 3%
radicchio 10.5 0.23 68%
artichokes 6.3 0.47 49%
mung beans 11.9 0.19 74%
peas 9.6 0.42 65%
turnips 5.3 0.21 51%
red cabbage 6.4 0.29 55%
onions 8.7 0.32 65%
rhubarb 6.1 0.21 55%
snap beans 6.7 0.15 58%
soybeans (sprouted) 5.2 0.81 49%
edamame 3.5 1.21 41%

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) 95 190
fat (g) 20 105
carbs (g) 0 100
energy (calories) 1450

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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