Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Paul 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 Paul’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Paul 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
1.7
Zinc : Copper
9.4
Potassium : Sodium
2.2
Calcium : Magnesium
1.6
Iron : Copper
15.5
Calcium : Phosphorus
1.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 76%
Phosphorus 145%
Potassium 174%
Omega-3 182%

optimal foods for you

The foods listed below will provide Paul 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
turkey 634.6 1.89 50%
egg yolk 134.7 2.75 18%
beef brains 62.9 1.51 22%
lamb brains 80.1 1.54 27%
mozzarella (non fat) 226.7 1.41 55%
sweetbread 18.4 3.18 12%
whole egg 58.3 1.43 30%
lamb sweetbread 138.7 1.44 43%
headcheese -16.1 1.57 20%
limburger cheese 37.4 3.27 19%
cream cheese -14.4 3.50 11%
ham 9.8 1.49 29%
frankfurter -14.0 2.90 17%
feta cheese 5.9 2.64 22%
ricotta -3.2 1.74 27%
goat cheese 0.7 2.64 21%
liver pate -11.3 3.19 16%
liverwurst -8.7 3.26 16%
meatballs -10.7 2.86 19%
lamb (lean) 82.6 1.44 43%
camembert 4.2 3.00 21%
liver sausage -38.3 3.31 13%
mozzarella 84.5 3.04 34%
sour cream -103.4 1.98 13%
turkey -0.8 2.21 28%
brie -8.6 3.34 19%
edam cheese 22.1 3.57 23%
milk (full fat) 31.6 0.64 44%
roast ham 59.8 1.78 41%
muenster cheese 8.5 3.68 21%
pork stomach, cooked -6.3 1.57 32%
pork sausage -14.4 3.25 20%
lamb liver 100.6 1.68 48%
gouda cheese 23.4 3.56 24%
sour cream (light) -52.9 1.36 26%
greek yogurt 0.4 0.97 37%
blue cheese 3.5 3.53 21%
bratwurst -35.5 3.33 16%
monterey cheese 6.1 3.73 21%
pork loin 60.3 1.93 41%
beef sausage -28.9 3.32 18%
knackwurst -54.7 3.07 16%
rotisserie chicken back 8.2 2.12 32%
beef tripe -7.4 0.94 38%
cheddar cheese 7.9 4.10 20%
colby 5.6 3.94 21%
swiss cheese 12.0 3.93 22%
salami -18.0 3.78 18%
rotisserie chicken thigh w. skin 1.5 2.26 31%
ground turkey 6.3 2.58 30%
gruyere cheese 12.6 4.13 22%
parmesan cheese 90.7 4.20 34%
pork ribs 38.8 2.16 39%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 255.7 1.43 47%
mackerel -2.3 3.05 14%
sardine 103.1 2.08 38%
flounder 109.1 0.86 57%
salmon 96.3 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
pumpkin seeds 380.3 5.59 19%
sunflower seeds 335.6 5.46 15%
endive 1.0 0.17 7%
olives -1.5 1.45 3%
wheat bran 233.8 2.16 38%
alfalfa 7.3 0.23 19%
chicory greens 2.5 0.23 23%
escarole 1.6 0.19 24%
avocado -79.1 1.60 8%
coriander 0.4 0.23 30%
blackberries -9.4 0.43 27%
flax seed 87.1 5.34 12%
corn bran -42.5 2.24 12%
raspberries -8.5 0.52 30%
beet greens 2.7 0.22 35%
eggplant 0.1 0.25 35%
mustard greens 7.3 0.27 36%
banana pepper 2.9 0.27 36%
oat bran 277.0 2.46 65%
tofu 12.6 0.83 34%
collards 0.5 0.33 37%
jalapeno peppers -3.9 0.27 37%
zucchini 11.4 0.17 40%
sauerkraut 1.0 0.19 39%
cucumber 2.9 0.12 40%
pickles 2.9 0.12 40%
chayote 3.6 0.24 41%
coconut milk -117.1 2.30 9%
red peppers -1.7 0.31 40%
brazil nuts 56.2 6.59 9%
radishes 2.0 0.16 43%
edamame 33.0 1.21 41%
coconut meat -71.0 3.54 10%
sesame seeds 43.3 6.31 10%
summer squash 7.4 0.19 45%
turnip greens 4.4 0.29 44%
spinach 25.8 0.23 49%
arugula 1.2 0.25 45%

macronutrients

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

protein

Paul’s protein intake is 2.5g/kg LBM or 182g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Paul’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 29
RDI/sedentary ~11% 0.8 58
typical ~16% 1.2 87
minimum nutrient optimiser ~24% 1.8 100
Paul 50% 2.50 182

macro targets

While Paul’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) 100 240
fat (g) 30 120
carbs (g) 0 75
energy (calories) 1800

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 Paul’s food log based on the harder to find 50% of the essential nutrients. Paul’s most nutrient dense day is February 16 2018 while his least nutrient-dense day is February 23 2018.

best and worst days

Paul’s food diary for the best and worst days are shown below for comparison. Paul 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)
Solgar, Earth Source, Multi-Nutrient 5
Eggs, Cooked 155
Raw Egg, White 52
Turkey Breast, Sliced, Prepackaged 60
Avocado, Black Skin, California Type 84
Blueberries, Fresh 14
Artichoke Hearts or Globe, Canned in Water 28
Detox Organics, Chocolate Superfoods 50
Spinach, Raw 69
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 33
Endive, Curly, Raw 17
Mushrooms, Raw 66
Tesco, Salmon Fillets, Boneless 262
Asparagus, Cooked from Fresh 33
Broccoli, Cooked from Frozen 70
Chicken Breast, Skin Removed Before Cooking 346
John West Specialties, Soft Cod Roes 84
Raspberries, Fresh, Red 21

Worst Day

food name energy (kcal)
Solgar, Earth Source, Multi-Nutrient 5
Eggs, Cooked 155
Raw Egg, White 52
Avocado, Black Skin, California Type 84
Blueberries, Fresh 14
Artichoke Hearts or Globe, Canned in Water 28
Detox Organics, Chocolate Superfoods 50
Collagen Peptides 90
Spinach, Raw 69
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 33
Endive, Curly, Raw 17
Mushrooms, Raw 66
Grenade Carb Killa High Protein Bar, Peanut Nutter 223
Heck Chicken Sausages 145
Woodlands, Sheep's Milk Yogurt 230
Bulk Supplements, Casein Protein 112
Chicken Breast, Skin Removed Before Cooking 138
Eggs, Cooked 78
Cashews, Raw 83
Pomegranate, Fresh, Arils-Seed/Juice Sacs 12
Banana, Fresh 105
Hovis Granary, Bread 103
Raspberries, Fresh, Red 21

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

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