Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he 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.

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 his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he 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
2.0
Zinc : Copper
10.9
Potassium : Sodium
3.0
Calcium : Magnesium
1.5
Iron : Copper
19.0
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 23%
Vitamin D 25%
Thiamin (B1) 53%
Calcium 58%
Zinc 66%
Magnesium 75%
Potassium 75%
Manganese 82%
Copper 91%
Phosphorus 120%
Vitamin E 121%
Vitamin B12 127%
Panto Acid (B5) 135%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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 5.6 1.68 48%
beef kidney 4.7 1.57 52%
lamb kidney 4.4 1.12 52%
pork liver 4.0 1.65 59%
beef liver 4.0 1.75 60%
chicken liver 3.9 1.72 50%
veal liver 3.7 1.92 55%
turkey liver 3.6 1.89 47%
lamb brains 2.6 1.54 27%
beef brains 2.4 1.51 22%
kefir (low fat) 1.9 0.41 64%
lamb heart 2.3 1.61 48%
beef tripe 2.0 1.03 55%
liver sausage 2.4 3.31 13%
whole egg 1.7 1.43 30%
beef heart 1.6 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 6.4 1.43 47%
mussel 4.3 0.86 63%
trout 4.3 1.68 45%
caviar 3.9 2.64 33%
crab 3.0 0.83 71%
salmon 3.2 1.56 52%
oysters 2.7 1.02 59%
mollusks conch 2.7 1.30 54%
sturgeon 2.4 1.35 49%
mackerel 2.9 3.05 14%
lobster 2.2 0.89 71%
sardine 2.5 2.08 38%
herring 2.4 2.17 36%
flounder 2.0 0.86 57%
crayfish 1.9 0.82 67%
halibut 1.9 1.11 66%
tuna 2.1 1.84 52%
rockfish 1.8 1.09 66%
octopus 1.9 1.64 71%
white fish 1.7 1.08 70%
cod 2.1 2.90 71%
abalone 1.5 1.89 57%
clam 1.4 1.42 73%
perch 1.2 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
watercress 6.2 0.11 65%
endive 5.0 0.17 7%
coriander 4.8 0.23 30%
chicory greens 4.8 0.23 23%
spinach 4.7 0.23 49%
seaweed (laver) 4.7 0.35 80%
beet greens 4.4 0.22 35%
asparagus 4.2 0.22 50%
seaweed (wakame) 4.2 0.45 79%
escarole 4.1 0.19 24%
broccoli 3.9 0.35 50%
spirulina 3.8 0.26 70%
chard 3.6 0.19 51%
arugula 3.1 0.25 45%
jalapeno peppers 3.0 0.27 37%
radicchio 2.9 0.23 68%
pumpkin 2.8 0.20 76%
red peppers 2.8 0.31 40%
celery 2.8 0.18 50%
mustard greens 2.7 0.27 36%
okra 2.6 0.22 50%
yeast extract spread 3.2 1.85 59%
lettuce 2.6 0.15 50%
shiitake mushroom 2.6 0.39 58%
butternut squash 2.6 0.45 75%
peas 2.5 0.42 65%
winter squash 2.5 0.40 69%
wheat bran 3.0 2.16 38%
banana pepper 2.4 0.27 36%
seaweed (kelp) 2.5 0.43 77%
white mushroom 2.4 0.22 65%
portabella mushrooms 2.3 0.29 55%
turnip greens 2.3 0.29 44%
collards 2.2 0.33 37%
parsley 2.2 0.36 48%
pickles 2.1 0.12 40%
cucumber 2.1 0.12 40%
alfalfa 2.0 0.23 19%
blackberries 2.1 0.43 27%
kale 1.9 0.28 60%
chayote 1.8 0.24 41%
cauliflower 1.8 0.25 50%
zucchini 1.7 0.17 40%
eggplant 1.7 0.25 35%
chives 1.6 0.30 48%
cranberries 1.6 0.46 65%
amaranth leaves 1.5 0.21 86%
mung beans 1.4 0.19 74%
pinto beans 1.3 0.22 83%
sunflower seeds 2.9 5.46 15%
raspberries 1.2 0.52 30%
summer squash 1.1 0.19 45%
brussel sprouts 1.2 0.42 50%
snap beans 1.0 0.15 58%
chinese cabbage 1.0 0.12 54%
oat bran 1.8 2.46 65%
boysenberries 1.1 0.50 54%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 110 210
fat (g) 25 115
carbs (g) 0 115
energy (calories) 1550

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is January 15 2018 while his least nutrient-dense day is January 16 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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)
AH, Noorse Zalme Filet 440
Chicken Breast, Skin Removed Before Cooking 398
Coconut Oil 122
Olive Oil 119
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Eggs, Cooked 233
Brie Cheese 95
Cocoa Powder, Unsweetened 12
Spinach, Raw 78

Worst Day

food name energy (kcal)
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 391
Broccoli, Raw 207
Butter, Salted 102
Olive Oil 119
Chicken Breast, Skin Removed Before Cooking 519
Eggs, Cooked 233
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Cocoa Powder, Unsweetened 12
Brie Cheese 95

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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