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 58%
Omega-3 119%
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
turkey 7208.2 1.89 50%
beef brains 263.2 1.51 22%
lamb brains 254.9 1.54 27%
whole egg 187.7 1.43 30%
egg yolk -695.6 2.75 18%
lamb liver 2134.6 1.68 48%
sweetbread -1404.1 3.18 12%
lamb (lean) 1151.6 1.44 43%
pork stomach, cooked -242.2 1.57 32%
beef tripe -209.7 0.94 38%
pork loin 929.6 1.93 41%
ground beef, 80/20 -1.4 2.70 31%
ground turkey -172.5 2.58 30%
lamb kidney 1399.7 1.12 52%
beef rib eye steak -34.2 2.48 33%
turkey liver 1306.2 1.89 47%
pork ribs 547.0 2.16 39%
pork ribs -1090.2 3.61 18%
t-bone steak -653.6 2.94 26%
roast pork 409.3 1.99 41%
roast beef 163.1 2.19 38%
lamb leg -391.8 2.58 31%
pork chops 1813.7 1.74 54%
beef kidney 1399.2 1.57 52%
lamb sweetbread 134.2 1.44 43%
ground beef -602.1 2.48 30%
veal liver 2107.5 1.92 55%
rotisserie chicken thigh w. skin -705.6 2.26 31%
rotisserie chicken back -724.6 2.12 32%
rib eye fillet 755.9 1.99 45%
chicken liver 1100.1 1.72 50%
flank, steak -321.9 2.63 33%
lamb rib -1284.5 3.61 19%
beef loin -655.3 2.78 30%
lamb heart 632.1 1.61 48%
beef tenderloin steak -506.1 2.62 32%
beef rib, eye -518.3 2.65 32%
ground beef 70/30 -681.1 2.70 30%
beef tenderloin steak -593.2 2.73 31%
ground beef 70/30 -749.0 2.77 30%
rotisserie chicken thigh -303.3 1.93 39%
beef rib, small end -570.4 2.78 31%
beef loin, top loin -409.0 2.50 34%
beef brisket -182.1 2.44 37%
pork (lean) 416.0 2.09 44%
sirloin steak -353.1 2.43 36%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4105.8 1.43 47%
mackerel 185.9 3.05 14%
sardine 907.8 2.08 38%
salmon 2250.2 1.56 52%
caviar 520.2 2.64 33%
herring 170.0 2.17 36%
trout 820.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 48.7 0.17 7%
olives -15.0 1.45 3%
alfalfa 70.8 0.23 19%
chicory greens 92.1 0.23 23%
escarole 204.3 0.19 24%
avocado -1143.5 1.60 8%
blackberries 69.0 0.43 27%
coriander 14.4 0.23 30%
raspberries -11.6 0.52 30%
beet greens 117.0 0.22 35%
banana pepper 288.9 0.27 36%
eggplant 29.5 0.25 35%
collards 361.5 0.33 37%
mustard greens 204.2 0.27 36%
jalapeno peppers 128.6 0.27 37%
sauerkraut 62.4 0.19 39%
pickles 89.9 0.12 40%
cucumber 89.9 0.12 40%
zucchini 222.1 0.17 40%
red peppers 305.7 0.31 40%
turnip greens 650.5 0.29 44%
chayote 34.9 0.24 41%
radishes 58.5 0.16 43%
spinach 854.0 0.23 49%
edamame 621.3 1.21 41%
summer squash 162.4 0.19 45%
arugula 31.6 0.25 45%
parsley 314.1 0.36 48%
coconut meat -1996.5 3.54 10%
asparagus 310.8 0.22 50%
celery 173.2 0.18 50%
brussel sprouts 329.3 0.42 50%
artichokes 299.9 0.47 49%
lettuce 64.0 0.15 50%
okra 179.6 0.22 50%
cauliflower 212.5 0.25 50%
chives 12.0 0.30 48%
broccoli 264.4 0.35 50%
strawberries -43.8 0.32 49%
chard 92.2 0.19 51%
turnips 46.4 0.21 51%
chinese cabbage 327.9 0.12 54%
sunflower seeds -256.3 5.46 15%
soybeans (sprouted) 236.7 0.81 49%
portabella mushrooms 453.0 0.29 55%

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