Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Zoltan 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
3.5
Zinc : Copper
4.6
Potassium : Sodium
1.1
Calcium : Magnesium
1.7
Iron : Copper
9.9
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Zoltan’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: hypertension, insomnia, sleep apnea.

nutrient % DRI prioritize
Vitamin D 30%
Calcium 38%
Zinc 59%
Vitamin E 60%
Potassium 61%
Magnesium 69%
Thiamin (B1) 74%
Phosphorus 114%
Niacin (B3) 127%
Manganese 137%
Vitamin B6 144%
Sodium 147%
Leucine 155%

optimal foods for you

The foods listed below will provide Zoltan 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).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb liver 4.4 1.68 48%
lamb kidney 4.1 1.12 52%
pork chops 3.8 1.74 54%
chicken liver 3.3 1.72 50%
veal liver 3.9 1.92 55%
ham 0.8 1.49 29%
beef liver 4.0 1.75 60%
beef tripe 2.7 1.03 55%
porterhouse steak (fat trimmed) 2.4 1.45 50%
pork shoulder 3.2 1.62 56%
beef roast 2.5 1.78 48%
pork (lean) 2.1 2.09 44%
pork loin 1.7 1.93 41%
roast ham 1.5 1.78 41%
rib eye fillet 1.9 1.99 45%
leg ham 2.8 1.65 56%
roast pork 1.5 1.99 41%
pork ribs 1.4 2.16 39%
pork liver 3.1 1.65 59%
beef brains -0.9 1.51 22%
chicken breast 2.9 1.48 60%
ground pork 2.4 1.85 54%
lamb (lean) 1.0 1.44 43%
turkey liver 1.6 1.89 47%
bison 2.1 1.71 53%
liver sausage -1.0 3.31 12%
veal 3.1 1.51 65%
roast beef 0.8 2.19 38%
sirloin steak (lean) 2.4 1.77 57%
ground beef (lean) 2.5 1.44 60%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 4.7 1.43 47%
salmon 4.5 1.56 52%
trout 3.6 1.68 45%
sturgeon 3.6 1.35 49%
halibut 4.9 1.11 66%
mackerel 0.7 3.05 14%
anchovy 3.1 2.1 44%
crab 4.2 0.83 71%
sardine 1.2 2.08 38%
crayfish 3.2 0.82 67%
white fish 3.6 1.08 70%
flounder 2.0 0.86 57%

Suggested plant based foods

food name nutrient density energy density insulin load
endive 7.3 0.17 7%
spinach 10.8 0.23 49%
coriander 7.9 0.23 30%
watercress 11.4 0.11 65%
chicory greens 6.7 0.23 23%
beet greens 7.8 0.22 35%
mustard greens 7.3 0.27 36%
escarole 5.2 0.19 24%
asparagus 7.7 0.22 50%
turnip greens 6.8 0.29 44%
banana pepper 5.8 0.27 36%
chinese cabbage 7.2 0.12 54%
chard 6.6 0.19 51%
alfalfa 3.4 0.23 19%
okra 6.2 0.22 50%
parsley 5.8 0.36 48%
arugula 5.2 0.25 45%
lettuce 5.5 0.15 50%
seaweed (laver) 8.2 0.35 80%
zucchini 4.0 0.17 40%
pickles 3.7 0.12 40%
cucumber 3.7 0.12 40%
chives 4.7 0.3 48%
red peppers 3.4 0.31 40%
collards 3.0 0.33 37%
wheat bran 4.3 2.16 38%
portabella mushrooms 4.7 0.29 55%
broccoli 4.1 0.35 50%
white mushroom 5.3 0.22 65%
amaranth leaves 7.2 0.21 86%
jalapeno peppers 2.3 0.27 37%
spirulina 5.7 0.26 70%
yeast extract spread 5.5 1.85 59%
summer squash 3.0 0.19 45%
blackberries 1.2 0.43 27%
shiitake mushroom 4.3 0.39 58%
kale 4.3 0.28 60%
eggplant 1.6 0.25 34%
celery 3.0 0.18 50%
rhubarb 3.5 0.21 55%
sauerkraut 1.7 0.19 39%
olives -1.1 1.45 3%
cauliflower 2.6 0.25 50%
radishes 1.5 0.16 42%
raspberries 0.1 0.52 30%
tofu 0.8 0.83 34%
radicchio 3.6 0.23 68%
brussel sprouts 1.9 0.42 50%
chayote 0.8 0.24 40%
red cabbage 2.3 0.29 55%
artichokes 1.8 0.47 49%
cabbage 2.2 0.23 55%
avocado -1.8 1.6 8%
turnips 1.5 0.21 51%
onions 2.6 0.32 65%
soybeans (sprouted) 1.0 0.81 49%

macronutrients

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

protein

Zoltan’s protein intake is 1.1g/kg LBM or 71g/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 Zoltan’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 74
minimum nutrient optimiser ~24% 1.8 85
Zoltan 21% 1.14 71

macro targets

While Zoltan’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) 85 210
fat (g) 25 110
carbs (g) 0 70
energy (calories) 1600

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 Zoltan’s food log based on the harder to find 50% of the essential nutrients. Zoltan’s most nutrient dense day is June 12 2020 while his least nutrient-dense day is June 17 2020.

best and worst days

Zoltan’s food diary for the best and worst days are shown below for comparison. Zoltan 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)

Worst Day

food name energy (kcal)

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