Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kyle get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being autoimmune.

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 Kyle’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
8.1
Zinc : Copper
17.5
Potassium : Sodium
0.6
Calcium : Magnesium
3.3
Iron : Copper
15.1
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 25%
Potassium 41%
Magnesium 51%
Sodium 60%
Vitamin D 61%
Omega-3 63%
Folate 69%
Vitamin E 78%
Calcium 84%
Copper 85%
Thiamin (B1) 90%
Phosphorus 98%
Zinc 99%
Vitamin B-12 217%
Vitamin B-6 137%
Pantothenic acid (B5) 132%
Niacin (B3) 139%
Riboflavin (B2) 171%
Vitamin C 218%
Vitamin A 129%
Selenium 241%

optimal foods for you

The foods listed below will provide Kyle with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 2145.2 1.68 48%
liver sausage 315.0 3.31 13%
veal liver 2044.2 1.92 55%
liverwurst 94.0 3.26 16%
beef liver 1957.5 1.75 60%
salami -290.3 3.78 18%
turkey liver 1261.5 1.89 47%
liver pate -195.9 3.19 16%
pork liver 1651.1 1.65 59%
sweetbread -408.4 3.18 12%
pork sausage -226.3 3.25 20%
chorizo -936.3 4.55 17%
beef kidney 1151.8 1.57 52%
beef sausage -586.5 3.32 18%
chicken liver 990.1 1.72 50%
ground beef, 80/20 -1.8 2.70 31%
lamb -2270.7 6.39 5%
bratwurst -755.7 3.33 16%
lamb kidney 1197.9 1.12 52%
pork ribs -857.4 3.61 18%
frankfurter -656.6 2.90 17%
pepperoni -1616.1 5.04 13%
turkey -91.0 2.21 28%
pork chops 817.4 1.74 54%
knackwurst -873.0 3.07 16%
sliced turkey pepperoni -74.7 2.43 35%
ground turkey -290.4 2.58 30%
meatballs -754.7 2.86 19%
pork ribs 105.0 2.16 39%
beef rib eye steak -232.5 2.48 33%
sandwich spread, pork -253.8 2.35 30%
lamb rib -1090.9 3.61 19%
chicken breast breaded -128.6 2.63 39%
pork loin 210.6 1.93 41%
headcheese -285.6 1.57 20%
ham 9.3 1.49 29%
scrapple, pork -112.1 2.13 34%
t-bone steak -686.5 2.94 26%
roast pork 103.2 1.99 41%
beef rib, small end -543.9 2.78 31%
lamb heart 412.4 1.61 48%
flank, steak -451.5 2.63 33%
beef tenderloin steak -557.7 2.73 31%
chicken patty, uncooked -587.6 2.92 32%
beef loin -603.5 2.78 30%
pork (lean) 76.4 2.09 44%
beef rib, eye -503.0 2.65 32%
beef tenderloin steak -484.3 2.62 32%
Poultry salad sandwich spread -213.9 2.00 33%
lamb leg -507.0 2.58 31%
ground beef, 75/25 -601.4 2.77 31%
ground beef 70/30 -642.2 2.77 30%
ground beef 70/30 -593.9 2.70 30%
ground beef -517.6 2.48 30%
beef loin, top loin -424.9 2.50 34%
beef brisket, flat half -723.6 2.98 31%
chicken patty, cooked -604.5 2.87 34%
beef brisket, flat half -668.2 2.89 32%
roast ham 38.7 1.78 41%
rib eye fillet 65.7 1.99 45%
lamb chop -144.0 2.34 42%
sirloin steak -393.8 2.43 36%
roast beef -245.0 2.19 38%
beef brisket -379.8 2.44 37%
beef brisket -631.9 2.80 33%
beef shortribs -689.9 2.95 33%
turkey heart 179.5 1.74 47%
beef heart 316.3 1.79 52%
pork stomach, cooked -209.4 1.57 32%
beef roast 140.1 1.78 48%
lamb (lean) 97.1 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3065.5 1.43 47%
mackerel 181.8 3.05 14%
salmon 1474.2 1.56 52%
caviar 426.2 2.64 33%
sardine 549.7 2.08 38%
mollusks conch 1048.0 1.30 54%
herring 130.0 2.17 36%
tuna 736.3 1.84 52%
trout 566.1 1.68 45%
anchovy 212.1 2.10 44%
mussel 1001.1 0.86 63%
welk 835.6 2.75 82%
cod 324.5 2.90 71%
halibut 883.7 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
olives -15.1 1.45 3%
avocado -369.1 1.60 8%
endive 51.7 0.17 7%
alfalfa 69.4 0.23 19%
escarole 226.0 0.19 24%
blackberries 96.7 0.43 27%
spinach 747.7 0.23 49%
collards 294.2 0.33 37%
raspberries -5.1 0.52 30%

macronutrients

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

macro targets

While Kyle’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) 185 220
fat (g) 25 100
carbs (g) 0 35
energy (calories) 1750

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 Kyle’s food log based on the harder to find 50% of the essential nutrients. Kyle’s most nutrient dense day is March 06 2019 while his least nutrient-dense day is February 21 2019.

best and worst days

Kyle’s food diary for the best and worst days are shown below for comparison. Kyle 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)

Worst Day

food name energy (kcal)

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