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
Sodium 54%
Calcium 101%
Potassium 111%
Magnesium 146%
Manganese 150%
Phosphorus 158%
Folate 199%
Leucine 200%
Valine 207%
Vitamin E 236%
Isoleucine 237%
Lysine 259%
Methionine 259%
Cystine 325%
Vitamin B-6 372%
Pantothenic acid (B5) 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 16630.6 1.89 50%
lamb -4271.8 6.39 5%
pork chops 2544.3 1.74 54%
rib eye fillet 1776.9 1.99 45%
veal liver 1887.6 1.92 55%
lamb (lean) 2674.7 1.44 43%
beef shortribs 39.7 2.95 33%
beef brisket, flat half -130.6 2.98 31%
pork ribs -1206.3 3.61 18%
lamb rib -1224.5 3.61 19%
beef liver 1864.0 1.75 60%
beef brisket 37.0 2.80 33%
beef brisket, flat half -136.7 2.89 32%
pork loin 1469.3 1.93 41%
beef rib, small end -2.3 2.78 31%
top round steak 1162.3 2.09 56%
pork ribs 964.5 2.16 39%
beef tenderloin steak -39.3 2.73 31%
roast beef 887.0 2.19 38%
ground beef, 80/20 2.5 2.70 31%
beef loin -121.5 2.78 30%
t-bone steak -401.3 2.94 26%
beef rib, eye 46.6 2.65 32%
lamb shank 1213.2 1.96 48%
beef rib eye steak 330.0 2.48 33%
ground beef, 75/25 -218.6 2.77 31%
chicken 781.5 2.19 36%
flank, steak 3.7 2.63 33%
beef tenderloin steak 21.2 2.62 32%
pork liver 1682.4 1.65 59%
beef loin, top loin 172.4 2.50 34%
beef brisket 262.4 2.44 37%
sirloin steak 256.1 2.43 36%
ground beef 70/30 -329.1 2.77 30%
chuck steak 1094.4 1.94 51%
ground beef 70/30 -220.6 2.70 30%
lamb leg -11.3 2.58 31%
ground turkey -27.1 2.58 30%
lamb liver 1512.8 1.68 48%
lamb chop 344.7 2.34 42%
ground pork 1183.1 1.85 54%
pork (lean) 749.8 2.09 44%
chicken breast breaded -201.7 2.63 39%
beef roast 1240.0 1.78 48%
sirloin steak (lean) 1164.6 1.77 57%
roast pork 690.5 1.99 41%
sweetbread -1397.4 3.18 12%
chicken patty, uncooked -944.3 2.92 32%
bison 1117.7 1.71 53%
chicken patty, cooked -907.8 2.87 34%
chicken breast 1488.0 1.48 60%
turkey liver 790.4 1.89 47%
ground beef -213.5 2.48 30%
beef heart 959.4 1.79 52%
leg ham 1114.4 1.65 56%
chicken liver 945.3 1.72 50%
pork shoulder 1088.1 1.62 56%
elk 558.3 1.93 44%
lamb heart 1061.5 1.61 48%
veal loin 794.7 1.75 48%
duck -2022.0 3.37 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4207.2 1.43 47%
welk 1402.0 2.75 82%
cod 1033.5 2.90 71%
salmon 2886.8 1.56 52%
mackerel 64.0 3.05 14%
caviar 290.0 2.64 33%
tuna 1226.6 1.84 52%
halibut 2349.5 1.11 66%
sardine 645.8 2.08 38%
clam 1780.4 1.42 73%
octopus 1174.7 1.64 71%
trout 1053.5 1.68 45%
anchovy 239.7 2.10 44%
rockfish 1967.9 1.09 66%
herring 100.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
hazelnuts -1018.2 6.29 10%
sesame butter -464.2 5.86 21%
sunflower seeds -1539.0 5.46 15%
pumpkin seeds -1941.4 5.59 19%
butternuts -3386.9 6.12 17%
brazil nuts -5051.9 6.59 9%
walnuts -4401.1 6.19 13%
almonds -4219.4 6.07 15%
shallots -46.0 3.48 80%
pistachio nuts -3944.6 5.69 22%
pili nuts -6526.4 7.19 7%
sesame seeds -5045.2 6.31 10%
peanuts -4593.7 5.99 18%
candied fruit -3.0 3.22 98%
pine nuts -6103.4 6.73 11%
cashews -4514.1 5.80 26%
flax seed -3808.0 5.34 12%
pecans -6648.5 6.91 6%
coconut -3040.5 4.43 34%
raisins -626.6 2.96 89%
dried currants -601.3 2.83 88%
dried apples -2005.0 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 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

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