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 paleo.

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
3.8
Zinc : Copper
7.0
Potassium : Sodium
2.6
Calcium : Magnesium
1.2
Iron : Copper
14.3
Calcium : Phosphorus
0.6

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: fatigue.

nutrient % DRI prioritize
Vitamin D 25%
Sodium 28%
Calcium 60%
Potassium 76%
Vitamin E 79%
Zinc 86%
Phosphorus 92%
Lysine 97%
Leucine 98%
Magnesium 99%
Histidine 112%
Valine 113%
Isoleucine 119%
Omega-3 135%
Cystine 246%
Vitamin B-12 481%
Folate 337%
Pantothenic acid (B5) 360%
Niacin (B3) 400%
Vitamin C 443%
Selenium 201%

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
turkey 25411.5 1.89 50%
lamb (lean) 4016.2 1.44 43%
pork chops 3386.6 1.74 54%
egg white 1267.0 0.52 74%
pork liver 2200.3 1.65 59%
lamb kidney 1648.1 1.12 52%
beef liver 2187.9 1.75 60%
rib eye fillet 2347.1 1.99 45%
pork loin 2271.7 1.93 41%
veal liver 2232.2 1.92 55%
lamb liver 1944.4 1.68 48%
chicken breast 1714.1 1.48 60%
beef kidney 1707.0 1.57 52%
beef roast 1631.6 1.78 48%
porterhouse steak (fat trimmed) 1244.2 1.45 50%
pork shoulder 1369.6 1.62 56%
ground pork 1581.0 1.85 54%
bison 1438.2 1.71 53%
ground beef (lean) 1173.9 1.44 60%
sirloin steak (lean) 1466.8 1.77 57%
lamb heart 1297.7 1.61 48%
leg ham 1308.9 1.65 56%
chicken drumstick 1149.4 1.49 47%
beef tripe 675.9 1.03 55%
whole egg 992.0 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5853.8 1.43 47%
salmon 3539.9 1.56 52%
halibut 2842.3 1.11 66%
rockfish 2325.6 1.09 66%
lobster 2011.7 0.89 71%
crab 1849.0 0.83 71%
clam 2323.9 1.42 73%
flounder 1478.8 0.86 57%
mussel 1320.9 0.86 63%
crayfish 1020.2 0.82 67%
octopus 1714.9 1.64 71%
tuna 1871.7 1.84 52%
whiting 1157.4 1.16 66%
pollock 1065.4 1.11 69%
orange roughy 1007.8 1.05 70%
mollusks conch 1153.8 1.30 54%
trout 1351.0 1.68 45%
perch 582.6 0.96 62%
molluscs 265.3 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 453.4 0.23 49%
turnip greens 393.6 0.29 44%
chinese cabbage 168.4 0.12 54%
amaranth leaves 234.6 0.21 86%
portabella mushrooms 274.3 0.29 55%
watercress 66.6 0.11 65%
asparagus 185.0 0.22 50%
mung beans 105.7 0.19 74%
zucchini 74.9 0.17 40%
banana pepper 148.0 0.27 36%
cauliflower 120.6 0.25 50%
lettuce 22.4 0.15 50%
escarole 56.3 0.19 24%
chard 50.7 0.19 51%
endive 19.2 0.17 7%
white mushroom 70.2 0.22 65%
alfalfa 67.8 0.23 19%
mustard greens 84.5 0.27 36%
okra 47.0 0.22 50%
summer squash 2.0 0.19 45%
chicory greens 35.1 0.23 23%
seaweed (laver) 155.6 0.35 80%
radishes -36.9 0.16 43%
rhubarb 6.5 0.21 55%
radicchio 22.2 0.23 68%
beet greens 19.1 0.22 35%
cucumber -88.4 0.12 40%
pickles -88.4 0.12 40%
celery -39.4 0.18 50%
coriander 7.3 0.23 30%
pinto beans 7.0 0.22 83%
parsley 123.0 0.36 48%
broccoli 118.5 0.35 50%
arugula 13.2 0.25 45%
spirulina 15.4 0.26 70%
kale 31.3 0.28 60%
cabbage -46.6 0.23 55%
sauerkraut -85.0 0.19 39%
chives 5.0 0.30 48%
shiitake mushroom 88.5 0.39 58%
artichokes 169.7 0.47 49%
snap beans -156.0 0.15 58%
turnips -105.1 0.21 51%
eggplant -70.9 0.25 35%
onions -12.0 0.32 65%
red peppers -19.9 0.31 40%
coconut water -150.3 0.19 66%
blackberries 69.3 0.43 27%
limes -55.0 0.30 70%
chayote -113.8 0.24 41%
peas 44.9 0.42 65%
jalapeno peppers -113.0 0.27 37%
red cabbage -94.3 0.29 55%
pumpkin -202.3 0.20 76%
brussel sprouts 17.9 0.42 50%
seaweed (kelp) 11.2 0.43 77%

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) 95 230
fat (g) 30 90
carbs (g) 0 145
energy (calories) 1750

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 April 11 2019 while his least nutrient-dense day is April 11 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

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