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
3.4
Zinc : Copper
17.2
Potassium : Sodium
0.6
Calcium : Magnesium
0.7
Iron : Copper
8.1
Calcium : Phosphorus
0.4

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 20%
Potassium 38%
Calcium 44%
Vitamin D 54%
Sodium 60%
Phosphorus 90%
Iron 91%
Copper 112%
Magnesium 126%
Zinc 129%
Omega-3 131%
Folate 176%
Leucine 179%
Cystine 341%
Pantothenic acid (B5) 269%
Niacin (B3) 329%
Riboflavin (B2) 271%
Vitamin C 319%
Vitamin A 203%
Selenium 312%

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
chicken liver 17.8 1.72 50%
veal liver 17.2 1.92 55%
beef liver 17.4 1.75 60%
pork liver 17.0 1.65 59%
turkey liver 15.2 1.89 47%
lamb liver 14.8 1.68 48%
lamb kidney 14.2 1.12 52%
turkey heart 8.8 1.74 47%
beef kidney 9.2 1.57 52%
lamb lungs 8.8 0.95 58%
lamb heart 7.3 1.61 48%
liver sausage 2.7 3.31 13%
bison 7.0 1.71 53%
pork chops 6.6 1.74 54%
chicken breast 7.3 1.48 60%
ground pork 5.8 1.85 54%
beef roast 5.4 1.78 48%
liverwurst 1.7 3.26 16%
sirloin steak (lean) 6.0 1.77 57%
pork shoulder 6.0 1.62 56%
lean pastrami 7.8 0.95 73%
veal 6.6 1.51 65%
rib eye fillet 4.6 1.99 45%
ground beef (lean) 6.1 1.44 60%
pork ribs 3.8 2.16 39%
leg ham 5.3 1.65 56%
turkey gizzard 5.4 1.55 57%
roast pork 3.8 1.99 41%
chuck steak 4.6 1.94 51%
pork loin 3.9 1.93 41%
lamb (lean) 4.3 1.44 43%
beef heart 4.5 1.79 52%
veal loin 4.2 1.75 48%
roast beef 3.0 2.19 38%
porterhouse steak (fat trimmed) 4.4 1.45 50%
pork (lean) 3.1 2.09 44%
beef tripe 4.7 1.03 55%
chicken drumstick 3.7 1.49 47%
beef rib eye steak 1.7 2.48 33%

Seafood based foods

food name nutrient density energy density insulin load
caviar 7.6 2.64 33%
crab 11.2 0.83 71%
lobster 11.0 0.89 71%
mussel 10.2 0.86 63%
anchovy 7.5 2.10 44%
fish roe 8.1 1.43 47%
salmon 8.3 1.56 52%
oysters 9.2 1.02 59%
octopus 9.4 1.64 71%
crayfish 9.4 0.82 67%
cod 7.8 2.90 71%
halibut 8.9 1.11 66%
sturgeon 7.3 1.35 49%
trout 6.4 1.68 45%
tuna 6.4 1.84 52%
pollock 8.2 1.11 69%
rockfish 7.9 1.09 66%
welk 7.1 2.75 82%
sardine 4.3 2.08 38%
mackerel 1.5 3.05 14%
flounder 6.2 0.86 57%
haddock 6.9 1.16 71%
herring 2.9 2.17 36%
whiting 5.7 1.16 66%
abalone 4.2 1.89 57%
perch 5.4 0.96 62%
white fish 5.7 1.08 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 20.2 0.23 49%
endive 16.3 0.17 7%
beet greens 16.4 0.22 35%
amaranth leaves 19.4 0.21 86%
watercress 17.0 0.11 65%
chives 15.4 0.30 48%
chard 15.5 0.19 51%
parsley 15.0 0.36 48%
lettuce 14.8 0.15 50%
turnip greens 14.2 0.29 44%
alfalfa 12.4 0.23 19%
escarole 12.8 0.19 24%
arugula 14.0 0.25 45%
zucchini 10.9 0.17 40%
broccoli 10.8 0.35 50%
cauliflower 9.5 0.25 50%
summer squash 8.5 0.19 45%
kale 9.5 0.28 60%
radishes 7.7 0.16 43%
sauerkraut 7.3 0.19 39%
celery 8.1 0.18 50%
collards 7.0 0.33 37%
radicchio 9.3 0.23 68%
peas 8.5 0.42 65%
onions 7.7 0.32 65%
cucumber 5.4 0.12 40%
chayote 5.2 0.24 41%
blackberries 3.4 0.43 27%

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) 115 215
fat (g) 25 140
carbs (g) 0 120
energy (calories) 1950

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 February 07 2019 while his least nutrient-dense day is February 07 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes