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).

supplements

The supplements listed below will provide Ryan 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
3.4
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
Sodium 54%
Calcium 101%
Potassium 111%
Magnesium 146%
Manganese 150%
Phosphorus 158%
Folate 199%
Cystine 325%
Vitamin B-6 372%
Pantothenic acid (B5) 336%
Vitamin D 311%
Vitamin E 236%
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
chicken liver 9.0 1.72 50%
veal liver 8.6 1.92 55%
beef liver 8.8 1.75 60%
turkey liver 8.4 1.89 47%
pork liver 7.4 1.65 59%
lamb liver 5.5 1.68 48%
lamb -3.0 6.39 5%
chicken breast 4.3 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
cod 5.5 2.90 71%
caviar 5.1 2.64 33%
salmon 6.1 1.56 52%
fish roe 6.1 1.43 47%
trout 5.7 1.68 45%
halibut 6.3 1.11 66%
octopus 4.4 1.64 71%
crab 5.6 0.83 71%
welk 2.4 2.75 82%
pollock 5.0 1.11 69%
mackerel 1.7 3.05 14%
rockfish 4.8 1.09 66%
white fish 4.8 1.08 70%
sturgeon 4.3 1.35 49%
mollusks conch 4.1 1.30 54%
tuna 3.2 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 15.5 0.23 49%
chicory greens 14.6 0.23 23%
coriander 14.6 0.23 30%
seaweed (laver) 14.0 0.35 80%
watercress 13.2 0.11 65%
beet greens 12.5 0.22 35%
amaranth leaves 12.5 0.21 86%
lettuce 12.4 0.15 50%
endive 12.2 0.17 7%
arugula 12.0 0.25 45%
asparagus 11.9 0.22 50%
broccoli 11.7 0.35 50%
chard 11.9 0.19 51%
chinese cabbage 12.0 0.12 54%
sunflower seeds 3.4 5.46 15%
chives 11.5 0.30 48%
parsley 10.6 0.36 48%
turnip greens 10.6 0.29 44%
mustard greens 10.6 0.27 36%
hazelnuts 0.9 6.29 10%
escarole 10.5 0.19 24%
almond butter 0.4 6.14 16%
almonds 0.5 6.07 15%
red peppers 9.4 0.31 40%
pine nuts -0.9 6.73 11%
celery 9.4 0.18 50%
kale 9.2 0.28 60%
pili nuts -1.9 7.19 7%
butternuts -0.4 6.12 17%
butternut squash 8.7 0.45 75%
yeast extract spread 6.4 1.85 59%
sesame butter -0.0 5.86 21%
pumpkin seeds 0.4 5.59 19%
brazil nuts -1.2 6.59 9%
radicchio 8.9 0.23 68%
okra 8.8 0.22 50%
cauliflower 8.7 0.25 50%
sesame seeds -1.0 6.31 10%
walnuts -0.8 6.19 13%
carrots 8.4 0.41 64%
zucchini 8.7 0.17 40%
jalapeno peppers 8.5 0.27 37%
peanuts -0.6 5.99 18%
winter squash 8.1 0.40 69%
flax seed 0.1 5.34 12%
seaweed (kelp) 7.9 0.43 77%
banana pepper 8.1 0.27 36%
collards 7.9 0.33 37%
pecans -2.8 6.91 6%
macadamia nuts -3.3 7.18 6%
pistachio nuts -1.0 5.69 22%
cashews -1.2 5.80 26%
seaweed (wakame) 7.3 0.45 79%
shallots 2.3 3.48 80%
pumpkin 7.5 0.20 76%
summer squash 7.3 0.19 45%
brussel sprouts 6.9 0.42 50%
portabella mushrooms 7.0 0.29 55%
peas 6.8 0.42 65%
shiitake mushroom 6.6 0.39 58%
spirulina 6.5 0.26 70%
white mushroom 6.5 0.22 65%
radishes 6.6 0.16 43%
chayote 6.4 0.24 41%
cabbage 6.2 0.23 55%
onions 6.0 0.32 65%
artichokes 5.7 0.47 49%

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) 30 185
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 February 14 2018 while his least nutrient-dense day is January 16 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)
Entomo Farms, cricket powder, gyllodes sigillatus, gluten free, organic 212
Brazil Nuts, Unsalted 187
Avocado, Black Skin, California Type 227
Roe, King Salmon 26
Oyster, Canned, Drained 142
KETO, Kreme 160
Celery, Raw 19
Cucumber, Raw, With Peel 1
Spinach, Raw 21
Bulletproof, Brain Octane, MCT Oil 260
Olive Oil 119
Crab, hardshell, Snow 141
Pistachio Nuts, Roasted, Salted 49
Sesame Seeds, Hulled, Dried 59
Green Beans, Cooked from Fresh 88
Lasagna, Homemade, Beef 640
Eden, butter beans, canned, unsalted, organic 100

Worst Day

food name energy (kcal)
Salmon, Sockeye Red, Canned, Drained 356
Kale, Raw 16
Radicchio, Raw 20
Olive Oil 119
Almonds, Raw 71
Avocado, Black Skin, California Type 227

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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