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
1.8
Zinc : Copper
4.7
Potassium : Sodium
0.6
Calcium : Magnesium
2.8
Iron : Copper
8.2
Calcium : Phosphorus
1.2

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
Vitamin D 2%
Vitamin E 14%
Zinc 15%
Calcium 26%
Selenium 27%
Magnesium 29%
Phosphorus 29%
Potassium 32%
Folate 43%
Niacin (B3) 44%
Vitamin B12 44%
Panto Acid (B5) 45%
Iron 46%
Omega-3 223%
Vitamin B6 94%
Vitamin B2 (Riboflavin) 78%
Vitamin B1 (Thiamin) 77%
Vitamin C 84%
Vitamin A 199%

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
liver sausage 526.1 3.31 13%
lamb liver 1969.2 1.68 48%
liverwurst 133.8 3.26 16%
veal liver 1831.5 1.92 55%
pork liver 1849.1 1.65 59%
salami -306.3 3.78 18%
beef liver 1807.0 1.75 60%
liver pate -176.1 3.19 16%
pork sausage -232.5 3.25 20%
turkey liver 1153.9 1.89 47%
chorizo -958.6 4.55 17%
chicken liver 1108.6 1.72 50%
beef kidney 1210.8 1.57 52%
beef sausage -591.7 3.32 18%
lamb kidney 1342.4 1.12 52%
ground beef, 80/20 -1.5 2.70 31%
lamb -2343.0 6.39 5%
bratwurst -808.8 3.33 16%
pork ribs -886.6 3.61 18%
frankfurter -673.2 2.90 17%
pepperoni -1686.8 5.04 13%
turkey -93.4 2.21 28%
sweetbread -1042.5 3.18 12%
knackwurst -903.9 3.07 16%
sliced turkey pepperoni -75.7 2.43 35%
pork chops 786.0 1.74 54%
meatballs -767.3 2.86 19%
ground turkey -300.3 2.58 30%
lamb rib -1105.4 3.61 19%
beef rib eye steak -229.8 2.48 33%
sandwich spread, pork -265.4 2.35 30%
t-bone steak -634.5 2.94 26%
pork ribs 83.1 2.16 39%
chicken breast breaded -136.8 2.63 39%
headcheese -290.2 1.57 20%
ham 6.1 1.49 29%
scrapple, pork -117.4 2.13 34%
pork loin 162.9 1.93 41%
flank, steak -401.9 2.63 33%
roast pork 87.4 1.99 41%
beef rib, small end -543.9 2.78 31%
ground beef, 75/25 -570.0 2.77 31%
lamb heart 431.6 1.61 48%
beef tenderloin steak -555.9 2.73 31%
beef loin -603.1 2.78 30%
ground beef 70/30 -621.4 2.77 30%
ground beef 70/30 -565.3 2.70 30%
beef rib, eye -499.3 2.65 32%
lamb leg -501.7 2.58 31%
beef tenderloin steak -483.0 2.62 32%
ground beef -484.6 2.48 30%
Poultry salad sandwich spread -219.2 2.00 33%
pork (lean) 70.4 2.09 44%
beef brisket, flat half -706.6 2.98 31%
chicken patty, uncooked -628.7 2.92 32%
beef brisket, flat half -649.3 2.89 32%
beef loin, top loin -421.6 2.50 34%
rib eye fillet 112.9 1.99 45%
beef shortribs -642.0 2.95 33%
beef brisket -345.2 2.44 37%
lamb chop -131.8 2.34 42%
beef heart 396.1 1.79 52%
beef brisket -610.6 2.80 33%
sirloin steak -387.8 2.43 36%
roast beef -215.5 2.19 38%
chicken patty, cooked -628.5 2.87 34%
roast ham 22.3 1.78 41%
blood sausage -1667.6 3.79 14%
turkey heart 190.7 1.74 47%
lamb (lean) 165.2 1.44 43%
pork stomach, cooked -238.4 1.57 32%
Smoked sausage -400.4 2.16 35%
beef roast 172.3 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3004.7 1.43 47%
mackerel 173.4 3.05 14%
caviar 547.4 2.64 33%
salmon 1435.3 1.56 52%
sardine 581.3 2.08 38%
herring 128.3 2.17 36%
tuna 731.5 1.84 52%
trout 546.2 1.68 45%
mollusks conch 953.2 1.30 54%
anchovy 225.5 2.10 44%
mussel 1061.8 0.86 63%
octopus 954.9 1.64 71%
cod 326.4 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
olives -16.5 1.45 3%
avocado -477.9 1.60 8%
endive 51.2 0.17 7%
alfalfa 67.2 0.23 19%
escarole 222.5 0.19 24%
blackberries 50.9 0.43 27%
spinach 733.6 0.23 49%
collards 323.6 0.33 37%

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 June 25 2020 while his least nutrient-dense day is June 26 2020.

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