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
8.1
Zinc : Copper
2.2
Potassium : Sodium
0.8
Calcium : Magnesium
1.5
Iron : Copper
2.3
Calcium : Phosphorus
0.4

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 24%
Calcium 36%
Vitamin E 49%
Omega-3 56%
Magnesium 73%
Potassium 78%
Vitamin K1 84%
Folate 88%
Manganese 92%
Vitamin C 103%
Zinc 107%
Phosphorus 127%
Panto Acid (B5) 136%

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
beef brains 174.7 1.51 22%
lamb brains 216.8 1.54 27%
egg yolk 104.7 2.75 18%
headcheese -123.1 1.57 20%
cream cheese -116.8 3.50 11%
whole egg 46.2 1.43 30%
ham -12.4 1.49 29%
liver sausage -205.5 3.31 13%
liver pate -106.7 3.19 16%
liverwurst -93.7 3.26 16%
sweetbread -322.2 3.18 12%
feta cheese -80.8 2.64 22%
camembert -83.9 3.00 21%
goat cheese -169.2 2.64 21%
greek yogurt -1.8 0.97 37%
turkey -54.6 2.21 28%
frankfurter -307.0 2.90 17%
pork sausage -105.8 3.25 20%
brie -107.3 3.34 19%
lamb liver 560.9 1.68 48%
beef sausage -244.1 3.32 18%
meatballs -335.2 2.86 19%
beef tripe -120.4 0.94 38%
salami -154.8 3.78 18%
blue cheese -104.5 3.53 21%
pork stomach, cooked -182.9 1.57 32%
knackwurst -455.3 3.07 16%
sour cream (light) -484.6 1.36 26%
ground beef, 80/20 -1.4 2.70 31%
muenster cheese -144.5 3.68 21%
Poultry salad sandwich spread -86.2 2.00 33%
monterey cheese -138.4 3.73 21%
sandwich spread, pork -121.6 2.35 30%
ricotta -447.1 1.74 27%
scrapple, pork -66.4 2.13 34%
lamb kidney 350.5 1.12 52%
sour cream -901.8 1.98 13%
colby -145.2 3.94 21%
veal liver 655.7 1.92 55%
swiss cheese -110.0 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2015.2 1.43 47%
mackerel 156.1 3.05 14%
salmon 819.5 1.56 52%
sardine 315.9 2.08 38%
trout 478.7 1.68 45%
caviar 122.1 2.64 33%
herring 45.9 2.17 36%
mollusks conch 459.8 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 37.5 0.17 7%
olives -4.4 1.45 3%
avocado 190.8 1.60 8%
sunflower seeds 1314.8 5.46 15%
alfalfa 36.3 0.23 19%
escarole 189.5 0.19 24%
chicory greens 64.6 0.23 23%
blackberries 121.6 0.43 27%
edamame 669.7 1.21 41%
coriander 9.3 0.23 30%
raspberries 49.7 0.52 30%
collards 233.3 0.33 37%
banana pepper 180.3 0.27 36%
beet greens 60.5 0.22 35%
eggplant 50.5 0.25 35%
mustard greens 120.8 0.27 36%
red peppers 252.2 0.31 40%
jalapeno peppers 112.6 0.27 37%
corn bran -359.4 2.24 12%
turnip greens 350.0 0.29 44%
zucchini 148.6 0.17 40%
sauerkraut 75.9 0.19 39%
spinach 425.7 0.23 49%
pickles 58.3 0.12 40%
cucumber 58.3 0.12 40%
chayote 83.8 0.24 41%
wheat bran 426.7 2.16 38%
brussel sprouts 394.1 0.42 50%
tofu -69.9 0.83 34%
radishes 62.2 0.16 43%
walnuts 401.1 6.19 13%
summer squash 124.2 0.19 45%
parsley 216.1 0.36 48%
broccoli 250.1 0.35 50%
arugula 21.3 0.25 45%
asparagus 167.1 0.22 50%
cauliflower 188.2 0.25 50%
celery 151.7 0.18 50%
artichokes 189.2 0.47 49%
almonds 271.5 6.07 15%
strawberries 100.7 0.32 49%
coconut meat -586.0 3.54 10%
almond butter 260.0 6.14 16%
okra 89.4 0.22 50%
lettuce 39.9 0.15 50%
chives 7.6 0.30 48%

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) 130 335
fat (g) 30 200
carbs (g) 0 110
energy (calories) 2800

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 February 12 2020 while his least nutrient-dense day is February 11 2020.

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)
Starbuck's, bites, egg, bacon & gruyere, Sous Vide 310
Americano 7
Fried Pork Rinds 54
Saint Archer, beer, IPA, Saint Archer 927
Lindt, Lindor, Assorted 160
Dark Chocolate Bar, 70%-85% Cacao 194
Beef Liver 497
Pistachio Nuts, Raw 43
Asparagus, Cooked from Fresh 40
Sauerkraut salad 200
Nabisco, Ginger Snaps 120

Worst Day

food name energy (kcal)
Starbuck's, bites, egg, bacon & gruyere, Sous Vide 310
Americano 7
Nick's Sticks, Grass-Fed Beef Snack Sticks 120
Fried Pork Rinds 54
Saint Archer, beer, IPA, Saint Archer 1339
Lindt, Lindor, Assorted 160
Cauliflower, Cooked from Fresh 29
Pork Chops, Loin, Fresh, No Visible Fat Eaten 676
Barbeque Sauce, Store Bought 60

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