Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help David 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 David’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
2.4
Zinc : Copper
15.3
Potassium : Sodium
0.1
Calcium : Magnesium
11.0
Iron : Copper
11.6
Calcium : Phosphorus
2.4

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 8%
Potassium 8%
Niacin (B3) 11%
Magnesium 16%
Phosphorus 32%
Vitamin E 37%
Leucine 38%
Vitamin B6 38%
Folate 40%
Valine 40%
Histidine 41%
Lysine 42%
Isoleucine 47%

optimal foods for you

The foods listed below will provide David 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 17230.7 1.89 50%
headcheese -161.7 1.57 20%
beef brains -35.2 1.51 22%
lamb (lean) 2640.1 1.44 43%
lamb brains 17.1 1.54 27%
liver sausage -366.5 3.31 13%
cream cheese -423.1 3.50 11%
bologna -1016.9 3.10 11%
ham -7.2 1.49 29%
sour cream (light) -622.5 1.36 26%
whole egg -79.5 1.43 30%
goat cheese -228.7 2.64 21%
meatballs -396.5 2.86 19%
feta cheese -147.3 2.64 22%
liver pate -466.1 3.19 16%
liverwurst -418.3 3.26 16%
bratwurst -363.7 3.33 16%
ricotta -463.7 1.74 27%
camembert -121.8 3.00 21%
frankfurter -837.0 2.90 17%
pork loin 1683.1 1.93 41%
sweetbread -1384.1 3.18 12%
brie -174.6 3.34 19%
turkey -42.1 2.21 28%
pork sausage -318.6 3.25 20%
beef sausage -561.2 3.32 18%
greek yogurt -1.5 0.97 37%
pork stomach, cooked -272.3 1.57 32%
knackwurst -1249.0 3.07 16%
beef tripe -159.2 0.94 38%
rib eye fillet 1822.0 1.99 45%
salami -364.1 3.78 18%
blue cheese -169.5 3.53 21%
muenster cheese -190.4 3.68 21%
roast beef 912.7 2.19 38%
beef rib eye steak 399.5 2.48 33%
pork ribs 1100.5 2.16 39%
monterey cheese -157.0 3.73 21%
ground turkey -2.6 2.58 30%
limburger cheese -994.1 3.27 19%
t-bone steak -276.4 2.94 26%
rotisserie chicken back -160.5 2.12 32%
pork chops 2631.8 1.74 54%
edam cheese -136.5 3.57 23%
chicken 421.5 2.19 36%
ground beef -120.2 2.48 30%
Poultry salad sandwich spread -201.1 2.00 33%
rotisserie chicken thigh w. skin -230.0 2.26 31%
lamb leg 29.0 2.58 31%
colby -199.7 3.94 21%
swiss cheese -83.0 3.93 22%
pork ribs -995.6 3.61 18%
gouda cheese -138.8 3.56 24%
lamb sweetbread 594.5 1.44 43%
sandwich spread, pork -395.8 2.35 30%
ground beef, 80/20 3.0 2.70 31%
roast pork 748.4 1.99 41%
beef loin -89.7 2.78 30%
scrapple, pork -77.3 2.13 34%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -41.1 3.05 14%
fish roe 2939.0 1.43 47%
salmon 2188.0 1.56 52%
sardine 577.0 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 21.9 0.17 7%
olives -5.0 1.45 3%
alfalfa 64.8 0.23 19%
chicory greens 42.5 0.23 23%
escarole 78.5 0.19 24%
corn bran -289.8 2.24 12%
blackberries 122.0 0.43 27%
avocado -1750.3 1.60 8%
coriander 9.0 0.23 30%
raspberries 59.8 0.52 30%
beet greens 37.4 0.22 35%
banana pepper 225.5 0.27 36%
eggplant 6.7 0.25 35%
mustard greens 115.9 0.27 36%
collards 40.8 0.33 37%
jalapeno peppers -21.6 0.27 37%
tofu 128.7 0.83 34%
sauerkraut 4.5 0.19 39%
cucumber -17.5 0.12 40%
pickles -17.5 0.12 40%
zucchini 113.2 0.17 40%
red peppers 45.7 0.31 40%
chayote -44.3 0.24 41%
turnip greens 485.7 0.29 44%
radishes 6.9 0.16 43%
spinach 607.7 0.23 49%
summer squash 59.5 0.19 45%
edamame 308.1 1.21 41%
arugula 19.9 0.25 45%
wheat bran 784.6 2.16 38%
coconut meat -2272.7 3.54 10%

macronutrients

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

protein

David’s protein intake is 1.0g/kg LBM or 81g/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 David’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 33
RDI/sedentary ~11% 0.8 66
typical ~16% 1.2 98
minimum nutrient optimiser ~24% 1.8 115
David 16% 0.99 81

macro targets

While David’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) 115 265
fat (g) 35 135
carbs (g) 0 85
energy (calories) 2000

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 David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is December 25 2017 while his least nutrient-dense day is December 21 2017.

best and worst days

David’s food diary for the best and worst days are shown below for comparison. David 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)
Kerrygold, Salted Butter 200
Viva Naturals, MCT Oil 280
Garden of Life, Vitamin Code, Men 3
Viva Naturals, Ultra Strength Omega-3 Fish Oil 20
Califia Farms, Unsweetened Almondmilk 71
Spice World, Chopped Garlic 10
Breakstone's, Cottage Cheese, Smooth & Creamy, Small Curd, Snack Size 110
Monterey Mushrooms, Whole Mushrooms 60
Eggs, Cooked 310
Heinz, Tomato Ketchup 5
Sour Cream 28
Kerrygold, Salted Butter 400
Jones Dairy Farm, Fully Cooked Pork Sausage, Mild 120
Birds Eye, Brussels Sprouts 90
Cole's Mackerel, Wild Mackerel In Olive Oil 166
Kerrygold, Salted Butter 200
prosciutto-b 90
Viva Naturals, Ultra Strength Omega-3 Fish Oil 20

Worst Day

food name energy (kcal)
Harris Teeter, Chicken Wings 367
Kerrygold, Salted Butter 300
Sargento Foods Inc., Sargento, Natural Monterey Jack Cheese Sticks With Jalapeno Peppers Snacks, Pepper Jack 80
Hidden Valley, The Original, Dressing, Ranch, Buttermilk 260

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