Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nick 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 Nick’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Nick 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
2.3
Zinc : Copper
3.5
Potassium : Sodium
0.6
Calcium : Magnesium
1.8
Iron : Copper
5.5
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nick’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 26%
Thiamin (B1) 29%
Riboflavin (B2) 36%
Manganese 42%
Calcium 47%
Zinc 52%
Magnesium 53%
Potassium 65%
Niacin (B3) 77%
Vitamin A 78%
Panto Acid (B5) 80%
Sodium 99%
Folate 104%

optimal foods for you

The foods listed below will provide Nick 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).

Animal based foods

food name nutrient density energy density insulin load
lamb liver 10.3 1.68 48%
veal liver 11.0 1.92 55%
chicken liver 10.1 1.72 50%
turkey liver 9.9 1.89 47%
beef liver 10.2 1.75 60%
pork liver 9.0 1.65 59%
lamb kidney 6.9 1.12 52%
liver sausage 2.6 3.31 13%
liverwurst 2.0 3.26 16%
beef kidney 4.7 1.57 52%
whole egg 1.3 1.43 30%
lamb brains 0.9 1.54 27%
egg yolk 0.8 2.75 18%
ham 0.9 1.49 29%
beef brains 0.0 1.51 22%
turkey heart 2.8 1.74 47%
lamb heart 2.3 1.61 48%
kefir (low fat) 3.2 0.41 64%
pork loin 1.6 1.93 41%
roast ham 1.5 1.78 41%
pork chops 3.0 1.74 54%
pork ribs 1.5 2.16 39%
lamb (lean) 1.3 1.44 43%
roast pork 1.4 1.99 41%
headcheese -1.4 1.57 20%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 0.9 3.05 14%
sturgeon 3.8 1.35 49%
trout 3.4 1.68 45%
salmon 4.0 1.56 52%
fish roe 3.4 1.43 47%
mussel 3.7 0.86 63%
anchovy 2.2 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
endive 12.4 0.17 7%
coriander 12.3 0.23 30%
escarole 10.7 0.19 24%
chicory greens 10.5 0.23 23%
spinach 12.2 0.23 49%
beet greens 9.5 0.22 35%
asparagus 10.4 0.22 50%
alfalfa 6.6 0.23 19%
lettuce 9.8 0.15 50%
yeast extract spread 12.0 1.85 59%
arugula 9.1 0.25 45%
parsley 9.4 0.36 48%
watercress 11.2 0.11 65%
seaweed (laver) 13.2 0.35 80%
chives 9.1 0.30 48%
portabella mushrooms 9.6 0.29 55%
chinese cabbage 9.2 0.12 54%
zucchini 6.9 0.17 40%
mustard greens 6.4 0.27 36%
white mushroom 9.7 0.22 65%
shiitake mushroom 8.8 0.39 58%
chard 7.8 0.19 51%
red peppers 6.3 0.31 40%
broccoli 7.3 0.35 50%
banana pepper 5.4 0.27 36%
okra 7.0 0.22 50%
pickles 5.6 0.12 40%
cucumber 5.6 0.12 40%
wheat bran 7.0 2.16 38%
celery 6.8 0.18 50%
cauliflower 6.6 0.25 50%
amaranth leaves 10.8 0.21 86%
turnip greens 5.7 0.29 44%
jalapeno peppers 4.7 0.27 37%
eggplant 4.1 0.25 35%
collards 4.2 0.33 37%
radishes 4.6 0.16 43%
summer squash 4.7 0.19 45%
chayote 4.1 0.24 41%
brussel sprouts 4.7 0.42 50%
spirulina 6.9 0.26 70%
avocado 0.3 1.60 8%
sauerkraut 2.7 0.19 39%
blackberries 1.5 0.43 27%
mung beans 6.4 0.19 74%
radicchio 5.6 0.23 68%
kale 4.6 0.28 60%
artichokes 3.5 0.47 49%
snap beans 4.2 0.15 58%
pumpkin 6.2 0.20 76%
cabbage 3.7 0.23 55%
seaweed (wakame) 6.7 0.45 79%
raspberries 0.6 0.52 30%
edamame 2.4 1.21 41%
turnips 2.7 0.21 51%
carrots 4.5 0.41 64%
peas 4.4 0.42 65%
onions 4.3 0.32 65%
red cabbage 3.0 0.29 55%
soybeans (sprouted) 2.4 0.81 49%
olives -2.7 1.45 3%
winter squash 4.4 0.40 69%
butternut squash 4.9 0.45 75%
rhubarb 2.1 0.21 55%
tofu 0.1 0.83 34%
seaweed (kelp) 4.8 0.43 77%
corn bran -1.9 2.24 12%

macronutrients

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

macro targets

While Nick’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) 120 325
fat (g) 25 175
carbs (g) 0 130
energy (calories) 2450

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 Nick’s food log based on the harder to find 50% of the essential nutrients. Nick’s most nutrient dense day is December 24 2018 while his least nutrient-dense day is December 24 2018.

best and worst days

Nick’s food diary for the best and worst days are shown below for comparison. Nick 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)
Avocados, Raw, All Commercial Varieties 322
Sauerkraut 45
Tomato Raw, Includes Cherry, Grape, Roma 22
Bertolli, Extra Virgin Olive Oil 119
Shrimp, Mixed Species, Raw 256
Asparagus, Cooked from Fresh 3
Mushrooms, Cooked from Fresh 7
Brunswick, Seafood Snacks, Herring Fillets, Kippered 160
Saint Archer, beer, IPA, Saint Archer 618
Dark Chocolate Bar, 70%-85% Cacao 97

Worst Day

food name energy (kcal)
Avocados, Raw, All Commercial Varieties 322
Sauerkraut 45
Tomato Raw, Includes Cherry, Grape, Roma 22
Bertolli, Extra Virgin Olive Oil 119
Shrimp, Mixed Species, Raw 256
Asparagus, Cooked from Fresh 3
Mushrooms, Cooked from Fresh 7
Brunswick, Seafood Snacks, Herring Fillets, Kippered 160
Saint Archer, beer, IPA, Saint Archer 618
Dark Chocolate Bar, 70%-85% Cacao 97

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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