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 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 his 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
8.8
Zinc : Copper
6.4
Potassium : Sodium
1.0
Calcium : Magnesium
0.6
Iron : Copper
10.3
Calcium : Phosphorus
0.7

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation, low testosterone.

nutrient % DRI prioritize
Omega-3 37%
Sodium 38%
Potassium 39%
Folate 41%
Manganese 42%
Vitamin E 42%
Zinc 44%
Calcium 47%
Panto Acid (B5) 48%
Phosphorus 55%
Niacin (B3) 72%
Riboflavin (B2) 72%
Thiamin (B1) 72%
Cystine 177%
Vitamin K 268%
Vitamin B-6 99%
Vitamin C 152%
Vitamin D 425%
Vitamin A 132%
Selenium 101%
Copper 104%
Magnesium 160%

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 16.2 1.68 48%
beef liver 16.0 1.75 60%
veal liver 16.2 1.92 55%
chicken liver 15.5 1.72 50%
turkey liver 15.6 1.89 47%
pork liver 14.7 1.65 59%
lamb kidney 13.3 1.12 52%
beef kidney 8.4 1.57 52%
chicken breast 7.2 1.48 60%
turkey heart 7.4 1.74 47%
lean pastrami 5.5 0.95 73%
pork chops 6.5 1.74 54%
veal 6.0 1.51 65%
pork shoulder 5.6 1.62 56%
bison 5.6 1.71 53%
lamb lungs 4.6 0.95 58%
lamb heart 5.3 1.61 48%
ground pork 5.4 1.85 54%
leg ham 4.9 1.65 56%
sirloin steak (lean) 5.0 1.77 57%
turkey 3.9 1.12 63%
ground beef (lean) 4.0 1.44 60%
beef roast 4.1 1.78 48%
porterhouse steak (fat trimmed) 3.5 1.45 50%
pork loin 3.5 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
crab 12.0 0.83 71%
lobster 11.1 0.89 71%
halibut 10.3 1.11 66%
fish roe 10.5 1.43 47%
salmon 10.5 1.56 52%
mussel 9.4 0.86 63%
crayfish 9.1 0.82 67%
pollock 9.2 1.11 69%
oysters 8.7 1.02 59%
rockfish 8.5 1.09 66%
trout 8.4 1.68 45%
octopus 8.2 1.64 71%
haddock 7.3 1.16 71%
sturgeon 7.4 1.35 49%
flounder 6.7 0.86 57%
tuna 7.8 1.84 52%
anchovy 7.9 2.10 44%
shrimp 6.3 1.19 69%
white fish 6.0 1.08 70%
whiting 5.9 1.16 66%
cod 8.0 2.90 71%
mollusks conch 5.9 1.30 54%
caviar 7.4 2.64 33%
perch 5.2 0.96 62%
sardine 4.8 2.08 38%
herring 4.3 2.17 36%
welk 4.7 2.75 82%
orange roughy 2.4 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 23.3 0.23 49%
watercress 22.1 0.11 65%
beet greens 20.9 0.22 35%
chard 18.9 0.19 51%
endive 18.6 0.17 7%
amaranth leaves 18.3 0.21 86%
lettuce 17.9 0.15 50%
chives 17.4 0.30 48%
parsley 16.7 0.36 48%
broccoli 15.6 0.35 50%
arugula 15.5 0.25 45%
turnip greens 15.5 0.29 44%
zucchini 14.9 0.17 40%
escarole 14.8 0.19 24%
kale 14.2 0.28 60%
radicchio 13.7 0.23 68%
summer squash 11.9 0.19 45%
cauliflower 11.5 0.25 50%
celery 11.4 0.18 50%
collards 11.2 0.33 37%
alfalfa 10.0 0.23 19%
onions 9.7 0.32 65%
radishes 9.0 0.16 43%
butternut squash 9.3 0.45 75%
pumpkin 8.9 0.20 76%
peas 9.1 0.42 65%
winter squash 8.3 0.40 69%
carrots 8.2 0.41 64%
sauerkraut 7.8 0.19 39%
chayote 7.3 0.24 41%
cucumber 7.1 0.12 40%
turnips 4.5 0.21 51%
rhubarb 4.3 0.21 55%
cantaloupe 4.3 0.34 70%
celeriac 4.4 0.42 72%
blackberries 4.3 0.43 27%
mulberries 3.2 0.43 74%
lemongrass 3.8 0.99 93%
carambola 2.8 0.31 56%
turnips 2.7 0.22 61%
beets 2.9 0.43 70%
strawberries 2.5 0.32 49%
raspberries 2.3 0.52 30%
grapefruit 1.9 0.30 83%
kiwifruit 2.3 0.61 55%
gooseberries 1.8 0.44 52%
limes 1.5 0.30 70%

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) 100 195
fat (g) 25 110
carbs (g) 0 105
energy (calories) 1500

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 February 16 2019 while his least nutrient-dense day is February 13 2019.

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)

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