Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ryan get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance 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 Ryan’s 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
3.4
Zinc : Copper
16.2
Potassium : Sodium
1.9
Calcium : Magnesium
1.4
Iron : Copper
2.6
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ryan’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: fatigue.

nutrient % DRI prioritize
Calcium 65%
Potassium 111%
Magnesium 146%
Sodium 146%
Vitamin E 157%
Phosphorus 158%
Folate 159%
Manganese 196%
Leucine 200%
Valine 207%
Isoleucine 237%
Lysine 259%
Methionine 259%
Omega-3 273%
Cystine 325%
Vitamin B6 372%
Vitamin B5 (Pantothenic acid) 336%
Vitamin D 311%
Vitamin A 322%

optimal foods for you

The foods listed below will provide Ryan with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 17803.3 1.89 50%
lamb -4389.6 6.39 5%
pork chops 2479.1 1.74 54%
veal liver 1868.8 1.92 55%
rib eye fillet 1729.5 1.99 45%
beef shortribs -4.1 2.95 33%
lamb (lean) 2537.2 1.44 43%
pork ribs -1211.2 3.61 18%
beef brisket, flat half -184.3 2.98 31%
lamb rib -1290.3 3.61 19%
beef liver 1842.0 1.75 60%
beef brisket -13.4 2.80 33%
beef brisket, flat half -188.7 2.89 32%
pork loin 1426.1 1.93 41%
beef rib, small end -52.5 2.78 31%
top round steak 1125.4 2.09 56%
lamb liver 1798.7 1.68 48%
ground beef, 80/20 2.4 2.70 31%
lamb shank 1264.5 1.96 48%
roast beef 861.9 2.19 38%
beef tenderloin steak -88.5 2.73 31%
pork ribs 914.1 2.16 39%
t-bone steak -428.4 2.94 26%
beef loin -171.6 2.78 30%
beef rib, eye -1.1 2.65 32%
beef rib eye steak 291.0 2.48 33%
chicken 758.9 2.19 36%
pork liver 1686.3 1.65 59%
ground beef, 75/25 -268.4 2.77 31%
ground turkey 52.1 2.58 30%
flank, steak -43.7 2.63 33%
beef tenderloin steak -26.0 2.62 32%
beef loin, top loin 127.4 2.50 34%
lamb chop 375.3 2.34 42%
sirloin steak 222.0 2.43 36%
ground beef 70/30 -357.8 2.77 30%
beef brisket 218.6 2.44 37%
chuck steak 1068.3 1.94 51%
ground beef 70/30 -269.4 2.70 30%
lamb leg -57.7 2.58 31%
ground pork 1167.7 1.85 54%
chicken breast breaded -210.2 2.63 39%
pork (lean) 714.3 2.09 44%
beef roast 1212.4 1.78 48%
sirloin steak (lean) 1133.4 1.77 57%
beef heart 1060.8 1.79 52%
sweetbread -1353.0 3.18 12%
roast pork 683.4 1.99 41%
turkey liver 806.7 1.89 47%
bison 1087.5 1.71 53%
chicken patty, uncooked -982.2 2.92 32%
chicken breast 1480.3 1.48 60%
chicken patty, cooked -945.2 2.87 34%
ground beef -258.3 2.48 30%
lamb heart 1173.0 1.61 48%
leg ham 1101.4 1.65 56%
chicken liver 932.4 1.72 50%
pork shoulder 1066.2 1.62 56%
elk 520.0 1.93 44%
beef kidney 1099.1 1.57 52%
veal loin 763.7 1.75 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4902.1 1.43 47%
welk 1363.3 2.75 82%
cod 1089.5 2.90 71%
salmon 3370.6 1.56 52%
mackerel 166.0 3.05 14%
caviar 446.5 2.64 33%
tuna 1526.1 1.84 52%
sardine 1016.6 2.08 38%
halibut 2535.5 1.11 66%
clam 1899.5 1.42 73%
trout 1283.0 1.68 45%
octopus 1298.8 1.64 71%
rockfish 2240.4 1.09 66%
anchovy 320.9 2.10 44%
herring 171.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
hazelnuts -1058.5 6.29 10%
sesame butter -485.7 5.86 21%
walnuts -2763.8 6.19 13%
sunflower seeds -1697.7 5.46 15%
pumpkin seeds -2012.6 5.59 19%
butternuts -3557.2 6.12 17%
brazil nuts -5238.1 6.59 9%
almonds -4435.4 6.07 15%
shallots -48.7 3.48 80%
pistachio nuts -3945.3 5.69 22%
pili nuts -6729.2 7.19 7%
sesame seeds -5259.8 6.31 10%
candied fruit -3.3 3.22 98%
peanuts -4790.5 5.99 18%
pine nuts -6220.2 6.73 11%
cashews -4685.7 5.80 26%
flax seed -3996.1 5.34 12%
pecans -6819.8 6.91 6%
coconut -3116.6 4.43 34%
raisins -726.3 2.96 89%
dried currants -695.9 2.83 88%
dried apples -2052.1 3.46 86%

macronutrients

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

macro targets

While Ryan’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) 125 260
fat (g) 30 170
carbs (g) 0 135
energy (calories) 2550

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 Ryan’s food log based on the harder to find 50% of the essential nutrients. Ryan’s most nutrient dense day is December 21 2017 while his least nutrient-dense day is February 15 2018.

best and worst days

Ryan’s food diary for the best and worst days are shown below for comparison. Ryan 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)
Lime, Fresh 20
Ojio, Cacao Beans, Arriba, Raw 375
Brazil Nuts, Unsalted 156
Ojio, Vanilla Bean, Ground 15
Cinnamon, Ground 6
A Taste of Thai, Coconut Milk, Canned 180
Cauliflower, Cooked from Fresh 14
Portabella Mushrooms, Raw 37
Nature Made, Flush-Free Niacin, 500 mg 5
Chicken Thigh, Skin Eaten 251
Fish oil, herring 245
Trader Joe's, Pea Shoots, Fresh 30
Live Superfoods, Camu Camu Powder 20
Source Naturals, Magnesium Malate 7
Kerrygold, Dubliner Irish Cheese 39
Cabbage, Green, Cooked 86
Chicken Thigh, Skin Eaten 125
Brussels Sprouts, Cooked from Fresh 80
Pickerel 154
Lentils, sprouted, cooked, stir-fried, with salt 86
Chia Seeds 97
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 102
Yogurt, Plain, Whole Milk 75

Worst Day

food name energy (kcal)
Oyster, Canned, Drained 142
Brazil Nuts, Unsalted 249
Sauerkraut 45
Roe, King Salmon 26
Ojio, Cacao Beans, Arriba, Raw 250
Lime, Fresh 20
salad dressing 239
Avocado, Black Skin, California Type 227
Sesame Seeds, Hulled, Dried 59
Spinach, Raw 21
Bok Choy , Raw 33

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