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%
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 24238.9 1.89 50%
lamb (lean) 4153.7 1.44 43%
pork chops 3451.8 1.74 54%
egg white 1292.4 0.52 74%
pork liver 2196.4 1.65 59%
beef liver 2209.9 1.75 60%
rib eye fillet 2394.5 1.99 45%
pork loin 2314.9 1.93 41%
lamb kidney 1494.1 1.12 52%
veal liver 2251.0 1.92 55%
chicken breast 1721.8 1.48 60%
lamb liver 1658.5 1.68 48%
beef kidney 1554.6 1.57 52%
beef roast 1659.2 1.78 48%
porterhouse steak (fat trimmed) 1260.5 1.45 50%
pork shoulder 1391.5 1.62 56%
bison 1468.4 1.71 53%
ground pork 1596.4 1.85 54%
ground beef (lean) 1199.3 1.44 60%
sirloin steak (lean) 1498.0 1.77 57%
leg ham 1322.0 1.65 56%
chicken drumstick 1141.8 1.49 47%
beef tripe 667.4 1.03 55%
lamb heart 1186.2 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5158.9 1.43 47%
halibut 2656.3 1.11 66%
salmon 3056.1 1.56 52%
rockfish 2053.1 1.09 66%
lobster 1839.1 0.89 71%
crab 1734.5 0.83 71%
clam 2204.8 1.42 73%
flounder 1269.8 0.86 57%
mussel 1073.3 0.86 63%
crayfish 956.6 0.82 67%
octopus 1590.8 1.64 71%
orange roughy 1011.2 1.05 70%
whiting 1000.2 1.16 66%
pollock 939.9 1.11 69%
mollusks conch 1104.0 1.30 54%
tuna 1572.2 1.84 52%
perch 517.4 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 463.0 0.23 49%
turnip greens 404.4 0.29 44%
chinese cabbage 173.2 0.12 54%
amaranth leaves 242.2 0.21 86%
portabella mushrooms 282.7 0.29 55%
asparagus 189.7 0.22 50%
watercress 67.6 0.11 65%
mung beans 111.6 0.19 74%
banana pepper 154.9 0.27 36%
cauliflower 117.0 0.25 50%
escarole 60.5 0.19 24%
lettuce 23.6 0.15 50%
chard 52.4 0.19 51%
zucchini 32.8 0.17 40%
white mushroom 72.3 0.22 65%
endive 19.9 0.17 7%
alfalfa 69.7 0.23 19%
mustard greens 87.8 0.27 36%
okra 50.9 0.22 50%
chicory greens 36.3 0.23 23%
radishes -33.3 0.16 43%
rhubarb 11.8 0.21 55%
radicchio 24.3 0.23 68%
seaweed (laver) 142.4 0.35 80%
beet greens 20.8 0.22 35%
pickles -84.3 0.12 40%
cucumber -84.3 0.12 40%
celery -33.7 0.18 50%
summer squash -25.9 0.19 45%
coriander 7.5 0.23 30%
parsley 128.0 0.36 48%
pinto beans 7.2 0.22 83%
broccoli 124.5 0.35 50%
arugula 13.8 0.25 45%
kale 39.7 0.28 60%
spirulina 15.7 0.26 70%
cabbage -42.7 0.23 55%
sauerkraut -80.0 0.19 39%
artichokes 185.9 0.47 49%
shiitake mushroom 97.1 0.39 58%
chives 5.2 0.30 48%
snap beans -141.5 0.15 58%
turnips -98.5 0.21 51%
eggplant -66.7 0.25 35%
onions -4.8 0.32 65%
red peppers -11.3 0.31 40%
coconut water -142.5 0.19 66%
blackberries 81.2 0.43 27%
limes -49.0 0.30 70%
chayote -106.3 0.24 41%
peas 53.0 0.42 65%
jalapeno peppers -105.3 0.27 37%
pumpkin -191.1 0.20 76%
brussel sprouts 32.4 0.42 50%
red cabbage -89.5 0.29 55%
mulberries 19.6 0.43 74%
collards -74.1 0.33 37%
seaweed (kelp) 12.0 0.43 77%
turnips -197.2 0.22 61%

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