Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mark 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 zero carb.

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

supplements

The supplements listed below will provide Mark 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
1.9
Zinc : Copper
24.1
Potassium : Sodium
2.8
Calcium : Magnesium
1.2
Iron : Copper
24.1
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mark’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: inflammation.

nutrient % DRI prioritize
Vitamin K1 5%
Manganese 8%
Vitamin C 10%
Calcium 16%
Vitamin E 20%
Sodium 36%
Potassium 39%
Thiamin (B1) 43%
Magnesium 44%
Copper 53%
Folate 55%
Zinc 83%
Vitamin D 86%

optimal foods for you

The foods listed below will provide Mark 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
sweetbread 0.9 3.18 12%
turkey liver 2.3 1.89 47%
ham 0.3 1.49 29%
lamb brains -0.6 1.54 27%
headcheese -1.5 1.57 20%
beef tripe 1.1 1.03 55%
goat cheese -1.1 2.64 21%
beef kidney 0.9 1.57 52%
roast ham 0.0 1.78 41%
pork (lean) 0.1 2.09 44%
pork ribs -1.4 3.61 18%
lamb heart 0.1 1.61 48%
lamb -1.0 6.39 4%
duck -1.7 3.37 18%
beef heart 0.4 1.79 52%
pork loin -0.6 1.93 41%
roast pork -0.7 1.99 41%
lamb sweetbread -0.9 1.44 43%
pork ribs -0.8 2.16 39%
turkey heart -0.4 1.74 47%
turkey -1.8 2.21 28%
pork chops 0.2 1.74 54%
lamb rib -1.9 3.61 19%
beef rib eye steak -1.5 2.48 32%
ground turkey -1.7 2.58 30%
t-bone steak -2.0 2.94 26%
beef brisket -1.3 2.44 37%
flank, steak -1.6 2.63 32%
lamb (lean) -1.3 1.44 43%
lamb lungs -0.3 0.95 58%
lamb leg -1.8 2.58 31%
ground beef -1.9 2.48 30%
beef tenderloin steak -1.8 2.73 31%
beef loin -1.8 2.78 30%
beef tenderloin steak -1.7 2.62 32%
beef rib, small end -1.8 2.78 31%
beef rib, eye -1.8 2.65 32%
ground beef 70/30 -1.9 2.77 30%
ground beef 70/30 -1.9 2.7 30%
beef loin, top loin -1.7 2.5 34%
rotisserie chicken thigh -1.7 1.93 39%
beef brisket, flat half -1.8 2.98 31%
ground beef, 80/20 -1.9 2.7 31%
ground beef, 75/25 -1.9 2.77 31%
beef brisket, flat half -1.8 2.89 32%
lamb chop -1.2 2.34 42%
elk -1.3 1.93 44%
sirloin steak -1.8 2.43 36%
chicken -1.9 2.19 36%
beef brisket -1.8 2.8 33%
leg ham -0.5 1.65 56%
pork shoulder -0.5 1.62 56%
roast beef -1.9 2.19 38%
beef shortribs -1.9 2.95 33%
bison -0.9 1.71 53%
lamb shank -1.3 1.96 48%
porterhouse steak (fat trimmed) -1.5 1.45 50%
beef roast -1.4 1.78 48%
chicken drumstick -1.7 1.49 47%
veal loin -1.6 1.75 48%
turkey gizzard -1.4 1.55 57%
chuck steak -1.8 1.94 51%
chicken breast -1.3 1.48 60%
sirloin steak (lean) -1.5 1.77 57%

Suggested seafood based foods

food name nutrient density energy density insulin load
mackerel 0.7 3.05 14%
trout 1.4 1.68 45%
crab 2.7 0.83 71%
sardine 0.3 2.08 38%
crayfish 2.1 0.82 67%
sturgeon 0.7 1.35 49%
salmon 0.9 1.56 52%
anchovy 0.1 2.1 44%
lobster 1.5 0.89 71%
herring -0.9 2.17 36%
flounder -0.2 0.86 57%
white fish 1.0 1.08 70%
halibut 0.1 1.11 66%
tuna -0.8 1.84 52%
perch -0.7 0.96 62%
rockfish -0.4 1.09 66%
whiting -0.8 1.16 66%
orange roughy -0.7 1.05 70%
pollock -1.1 1.11 69%

macronutrients

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

macro targets

While Mark’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) 105 220
fat (g) 25 110
carbs (g) 0 0
energy (calories) 1550

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 Mark’s food log based on the harder to find 50% of the essential nutrients. Mark’s most nutrient dense day is September 01 2020 while his least nutrient-dense day is August 30 2020.

best and worst days

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