Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rhonda get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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

supplements

The supplements listed below will provide Rhonda with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
1.4
Zinc : Copper
2.6
Potassium : Sodium
5.7
Calcium : Magnesium
1.5
Iron : Copper
8.1
Calcium : Phosphorus
1.1

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 93%
Vitamin D 148%
Calcium 180%
Zinc 184%
Selenium 201%
Panto Acid (B5) 207%
Phosphorus 218%
Niacin (B3) 225%
Thiamin (B1) 249%
Iron 251%
Vitamin E 285%

optimal foods for you

The foods listed below will provide Rhonda with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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 1358.9 1.89 50%
liver sausage 284.9 3.31 13%
egg yolk 480.0 2.75 18%
pork chops 1096.1 1.74 54%
lamb liver 918.9 1.68 48%
liverwurst 65.5 3.26 16%
pork loin 661.5 1.93 41%
pork liver 1010.0 1.65 59%
cream cheese -159.3 3.50 11%
salami -117.0 3.78 18%
liver pate -31.5 3.19 16%
gruyere cheese -150.7 4.13 22%
swiss cheese -127.2 3.93 22%
lamb (lean) 710.2 1.44 43%
colby -169.0 3.94 21%
chorizo -383.3 4.55 17%
monterey cheese -158.3 3.73 21%
cheddar cheese -248.4 4.10 20%
pork sausage -90.8 3.25 20%
muenster cheese -168.7 3.68 21%
blue cheese -132.1 3.53 21%
veal liver 748.0 1.92 55%
brie -132.3 3.34 19%
lamb kidney 842.9 1.12 52%
pork ribs 402.4 2.16 39%
beef liver 808.3 1.75 60%
bratwurst -235.1 3.33 16%
camembert -109.7 3.00 21%
pork ribs -301.3 3.61 18%
beef kidney 657.1 1.57 52%
chicken liver 578.5 1.72 50%
edam cheese -241.0 3.57 23%
gouda cheese -241.2 3.56 24%
feta cheese -78.3 2.64 22%
beef sausage -297.8 3.32 18%
beef rib eye steak 81.0 2.48 33%
ground beef, 80/20 -0.1 2.70 31%
pepperoni -779.2 5.04 13%
rib eye fillet 350.9 1.99 45%
whole egg 227.5 1.43 30%
roast pork 273.9 1.99 41%
roast ham 315.8 1.78 41%
turkey liver 391.4 1.89 47%
goat cheese -180.3 2.64 21%
beef brains 57.6 1.51 22%
frankfurter -328.2 2.90 17%
knackwurst -386.0 3.07 16%
pork (lean) 267.2 2.09 44%
ground turkey -61.1 2.58 30%
t-bone steak -205.9 2.94 26%
flank, steak -40.9 2.63 33%
lamb rib -458.1 3.61 19%
turkey -30.5 2.21 28%
sliced turkey pepperoni 7.7 2.43 35%
lamb -1307.3 6.39 5%
beef rib, small end -137.1 2.78 31%
beef tenderloin steak -143.7 2.73 31%
beef brisket, flat half -162.9 2.89 32%
beef brisket, flat half -201.1 2.98 31%
beef rib, eye -111.9 2.65 32%
beef brisket 0.2 2.44 37%
beef loin -177.6 2.78 30%
beef tenderloin steak -110.4 2.62 32%
beef brisket -142.3 2.80 33%
ground beef, 75/25 -182.5 2.77 31%
lamb leg -137.6 2.58 31%
beef loin, top loin -78.0 2.50 34%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1753.2 1.43 47%
mackerel 93.4 3.05 14%
salmon 835.0 1.56 52%
caviar 178.6 2.64 33%
sardine 267.7 2.08 38%
trout 356.1 1.68 45%
anchovy 163.4 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1397.8 5.46 15%
brazil nuts 540.2 6.59 9%
hazelnuts -173.3 6.29 10%
sesame butter -26.1 5.86 21%
peanut butter -116.3 5.90 18%
wheat bran 945.1 2.16 38%
almonds -259.6 6.07 15%
flax seed -549.5 5.34 12%
olives -6.4 1.45 3%
pili nuts -1180.3 7.19 7%
almond butter -821.4 6.14 16%
oat bran 716.7 2.46 65%
corn bran -245.1 2.24 12%
endive 23.5 0.17 7%
sesame seeds -1224.9 6.31 10%

macronutrients

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

protein

Rhonda’s protein intake is 2.2g/kg LBM or 117g/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 Rhonda’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 62
minimum nutrient optimiser ~24% 1.8 75
Rhonda 18% 2.25 117

macro targets

While Rhonda’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) 75 185
fat (g) 20 105
carbs (g) 0 110
energy (calories) 1700

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 Rhonda’s food log based on the harder to find 50% of the essential nutrients. Rhonda’s most nutrient dense day is May 06 2017 while her least nutrient-dense day is May 06 2017.

best and worst days

Rhonda’s food diary for the best and worst days are shown below for comparison. Rhonda 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)
Good Karma, Unsweetened Flax Milk 75
Carrots, Raw 50
Blueberries, Fresh 84
Flax Seeds, Not Fortified 151
Avocado, Green Skin, Florida Type 365
Banana, Fresh 105
Apple, Fresh, With Skin 95
Tomato Raw, Includes Cherry, Grape, Roma 33
Spinach, Raw 21
Chard, Cooked 105
Nuts, Walnuts, English 196
Nuts, Pecans 188
Macadamia Nuts, Raw 197
Blueberries, Fresh 42
Pomegranates, Raw 59
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 203
Cacao, Nibs, Raw Organic 128
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Spinach, Cooked from Fresh 124
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 309

Worst Day

food name energy (kcal)
Good Karma, Unsweetened Flax Milk 75
Carrots, Raw 50
Blueberries, Fresh 84
Flax Seeds, Not Fortified 151
Avocado, Green Skin, Florida Type 365
Banana, Fresh 105
Apple, Fresh, With Skin 95
Tomato Raw, Includes Cherry, Grape, Roma 33
Spinach, Raw 21
Chard, Cooked 105
Nuts, Walnuts, English 196
Nuts, Pecans 188
Macadamia Nuts, Raw 197
Blueberries, Fresh 42
Pomegranates, Raw 59
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 203
Cacao, Nibs, Raw Organic 128
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Spinach, Cooked from Fresh 124
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 309

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