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
2.1
Zinc : Copper
14.9
Potassium : Sodium
0.1
Calcium : Magnesium
10.8
Iron : Copper
9.9
Calcium : Phosphorus
2.6

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
Potassium 7%
Manganese 9%
Niacin (B3) 13%
Magnesium 18%
Phosphorus 32%
Leucine 38%
Valine 39%
Histidine 40%
Vitamin E 40%
Vitamin B6 41%
Folate 42%
Lysine 42%
Isoleucine 46%

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
chicken liver 16.1 1.72 50%
lamb kidney 13.2 1.12 52%
veal liver 14.8 1.92 55%
beef liver 15.4 1.75 60%
porterhouse steak (fat trimmed) 11.9 1.45 50%
beef roast 12.0 1.78 48%
rib eye fillet 11.4 1.99 45%
chicken breast 14.3 1.48 60%
lamb liver 11.6 1.68 48%
beef tripe 12.1 1.03 55%
pork chops 12.6 1.74 54%
roast beef 9.5 2.19 38%
veal loin 11.2 1.75 48%
pork shoulder 12.8 1.62 56%
ground pork 12.5 1.85 54%
lamb sweetbread 9.1 1.44 43%
chicken drumstick 10.1 1.49 47%
pork ribs 9.3 2.16 39%
leg ham 12.4 1.65 56%
turkey liver 10.6 1.89 47%
roast pork 9.3 1.99 41%
pork loin 9.2 1.93 41%
sirloin steak (lean) 12.7 1.77 57%
bison 11.7 1.71 53%
veal 14.1 1.51 65%
lamb (lean) 8.7 1.44 43%
beef kidney 11.0 1.57 52%
pork liver 12.8 1.65 59%
pork (lean) 9.4 2.09 44%
ground beef (lean) 11.9 1.44 60%
lamb heart 9.2 1.61 48%
lamb lungs 10.5 0.95 58%
lamb brains 3.9 1.54 27%
beef rib eye steak 6.6 2.48 33%
beef heart 10.0 1.79 52%
chuck steak 10.0 1.94 51%
elk 7.9 1.93 44%
cheddar 8.2 1.73 48%

Seafood based foods

food name nutrient density energy density insulin load
salmon 14.4 1.56 52%
fish roe 12.7 1.43 47%
sturgeon 12.9 1.35 49%
trout 11.9 1.68 45%
halibut 15.7 1.11 66%
tuna 13.2 1.84 52%
anchovy 11.2 2.10 44%
flounder 12.0 0.86 57%
crayfish 14.1 0.82 67%
crab 14.9 0.83 71%
pollock 14.4 1.11 69%
haddock 14.3 1.16 71%
sardine 7.6 2.08 38%
rockfish 12.6 1.09 66%
herring 7.0 2.17 36%
perch 11.3 0.96 62%
shrimp 12.7 1.19 69%

Plant based foods

food name nutrient density energy density insulin load
endive 11.0 0.17 7%
spinach 19.9 0.23 49%
chicory greens 12.6 0.23 23%
alfalfa 11.4 0.23 19%
coriander 13.0 0.23 30%
watercress 20.8 0.11 65%
turnip greens 14.7 0.29 44%
chinese cabbage 15.8 0.12 54%
chard 15.1 0.19 51%
asparagus 14.5 0.22 50%
escarole 8.0 0.19 24%
beet greens 10.1 0.22 35%
lettuce 13.1 0.15 50%
mustard greens 9.7 0.27 36%
chives 12.5 0.30 48%
banana pepper 8.7 0.27 36%
zucchini 9.4 0.17 40%
parsley 11.4 0.36 48%
wheat bran 11.2 2.16 38%
seaweed (laver) 18.2 0.35 80%
arugula 9.4 0.25 45%
broccoli 10.7 0.35 50%
cauliflower 10.5 0.25 50%
portabella mushrooms 11.5 0.29 55%
okra 9.8 0.22 50%
spirulina 13.9 0.26 70%
collards 5.9 0.33 37%
white mushroom 12.2 0.22 65%
eggplant 4.7 0.25 35%
blackberries 3.2 0.43 27%
tofu 5.5 0.83 34%
olives -1.2 1.45 3%
summer squash 6.9 0.19 45%
brussel sprouts 8.0 0.42 50%
amaranth leaves 16.1 0.21 86%
sauerkraut 4.1 0.19 39%
celery 6.6 0.18 50%
red peppers 4.5 0.31 40%
soybeans (sprouted) 7.4 0.81 49%
jalapeno peppers 3.5 0.27 37%
kale 8.9 0.28 60%
radishes 4.6 0.16 43%
artichokes 6.7 0.47 49%
raspberries 2.0 0.52 30%

macronutrients

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

protein

David’s protein intake is 0.9g/kg LBM or 74g/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% 1.8 145
David 15% 0.90 74

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) 145 265
fat (g) 35 145
carbs (g) 0 155
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 26 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 100
Viva Naturals, MCT Oil 140
Garden of Life, Vitamin Code, Men 3
Viva Naturals, Ultra Strength Omega-3 Fish Oil 20
Eggs, Cooked 310
Hawaiian Host Inc., Dry Roasted Macadamias With Sea Salt 200
Califia Farms, Unsweetened Almondmilk 71
Horizon Organic, Organic Heavy Whipping Cream 50
Echo Falls, Salmon, Smoked 90
Sour Cream 28
Birds Eye, Brussels Sprouts 63
Jones Dairy Farm, Fully Cooked Sausage 250
Pik-nik, Shoestring Potatoes, Original 320
prosciutto-b 180
Sargento Foods Inc., Sargento, Natural Monterey Jack Cheese Sticks With Jalapeno Peppers Snacks, Pepper Jack 160

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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