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 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 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
8.1
Zinc : Copper
8.0
Potassium : Sodium
1.1
Calcium : Magnesium
4.9
Iron : Copper
29.8
Calcium : Phosphorus
1.1

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: depression, hypertension, sleep apnea.

nutrient % DRI prioritize
Magnesium 42%
Zinc 42%
Omega-3 45%
Vitamin D 46%
Manganese 58%
Thiamin (B1) 58%
Sodium 62%
Potassium 73%
Copper 78%
Phosphorus 79%
Leucine 81%
Methionine 84%
Valine 86%
Cystine 140%
Vitamin B-12 225%
Folate 125%
Vitamin B-6 127%
Riboflavin (B2) 133%
Vitamin E 114%
Vitamin A 410%
Selenium 254%
Calcium 103%

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 & 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
lamb liver 19.7 1.68 48%
chicken liver 19.2 1.72 50%
veal liver 19.9 1.92 55%
turkey liver 17.5 1.89 47%
lamb kidney 17.2 1.12 52%
beef liver 19.8 1.75 60%
pork liver 18.6 1.65 59%
beef kidney 13.7 1.57 52%
turkey heart 12.2 1.74 47%
whole egg 6.2 1.43 30%
lamb brains 5.5 1.54 27%
lamb heart 10.9 1.61 48%
beef brains 2.9 1.51 22%
beef roast 9.9 1.78 48%
pork chops 10.7 1.74 54%
porterhouse steak (fat trimmed) 9.0 1.45 50%
rib eye fillet 8.6 1.99 45%
bison 10.4 1.71 53%
lamb sweetbread 6.6 1.44 43%
roast beef 6.3 2.19 38%
pork loin 6.6 1.93 41%
lamb (lean) 6.2 1.44 43%
liver sausage 1.4 3.31 13%
roast pork 6.5 1.99 41%
ground pork 9.7 1.85 54%
pork ribs 6.2 2.16 39%
pork (lean) 7.2 2.09 44%
chicken drumstick 7.0 1.49 47%
beef tripe 8.3 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 17.4 1.43 47%
salmon 14.6 1.56 52%
caviar 11.6 2.64 33%
trout 12.4 1.68 45%
crab 17.7 0.83 71%
sardine 10.8 2.08 38%
flounder 13.2 0.86 57%
herring 9.9 2.17 36%
mussel 14.5 0.86 63%
oysters 13.7 1.02 59%
anchovy 11.6 2.10 44%
tuna 13.1 1.84 52%
crayfish 15.2 0.82 67%
mackerel 5.0 3.05 14%
sturgeon 11.2 1.35 49%
lobster 15.9 0.89 71%
pollock 15.6 1.11 69%
halibut 14.5 1.11 66%
rockfish 14.3 1.09 66%
octopus 15.7 1.64 71%
perch 11.8 0.96 62%
whiting 12.9 1.16 66%
white fish 12.9 1.08 70%
shrimp 12.6 1.19 69%
haddock 13.0 1.16 71%

Plant based foods

food name nutrient density energy density insulin load
endive 15.7 0.17 7%
spinach 25.3 0.23 49%
chicory greens 16.9 0.23 23%
coriander 17.8 0.23 30%
beet greens 17.2 0.22 35%
turnip greens 17.8 0.29 44%
asparagus 18.7 0.22 50%
escarole 11.6 0.19 24%
watercress 22.1 0.11 65%
alfalfa 10.2 0.23 19%
mustard greens 13.4 0.27 36%
chard 16.8 0.19 51%
seaweed (laver) 24.3 0.35 80%
lettuce 15.3 0.15 50%
chives 15.0 0.30 48%
chinese cabbage 16.1 0.12 54%
zucchini 11.3 0.17 40%
parsley 13.6 0.36 48%
arugula 12.6 0.25 45%
collards 9.1 0.33 37%
portabella mushrooms 13.4 0.29 55%
wheat bran 12.1 2.16 38%
okra 11.7 0.22 50%
banana pepper 7.3 0.27 36%
spirulina 16.1 0.26 70%
broccoli 11.0 0.35 50%
amaranth leaves 19.8 0.21 86%
summer squash 8.3 0.19 45%
white mushroom 13.5 0.22 65%
jalapeno peppers 5.8 0.27 37%
kale 11.8 0.28 60%
blackberries 2.6 0.43 27%
red peppers 5.7 0.31 40%
cucumber 5.2 0.12 40%
pickles 5.2 0.12 40%
sauerkraut 5.0 0.19 39%
celery 7.8 0.18 50%
olives -2.4 1.45 3%
cauliflower 7.9 0.25 50%
radishes 5.5 0.16 43%
tofu 4.2 0.83 34%
eggplant 3.0 0.25 35%
edamame 5.6 1.21 41%
brussel sprouts 6.1 0.42 50%

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) 105 200
fat (g) 25 110
carbs (g) 0 110
energy (calories) 1500

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 2018 while his least nutrient-dense day is April 11 2018.

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)
Raw Egg 155
Great Value, 100% Egg Whites, Liquid Egg Product 27
Baby Spinach 20
Onion, White, Yellow or Red, Raw 12
Godshall's Meats Inc., Godshall's, Uncured Turkey Bacon 135
Splenda 3
Milk, 2% Fat, Reduced Fat 14
Butter, Unsalted 51
Fage, Total 2% Greek Yogurt, Plain 86
Milk, 2% Fat, Reduced Fat 57
Jif, peanut butter, creamy, Simply 180
Banana, Fresh 45
Strawberries, Frozen, Unsweetened 21
MyProtein, Impact Whey Isolate, Vanilla 123
Starkist, Chunk Light Tuna in Water, Canned 100
Hellman's & Best Foods, Mayonnaise Dressing with Olive Oil 71
Kroger, Dijon Mustard 10
Onion, White, Yellow or Red, Raw 18
Celery, Raw 7
Toufayan Bakery, Organic Sprouted Whole Wheat Pita 65
Asparagus, Raw 28
Walmart, Top Sirloin Steak 420
Shallot, Raw 43
California Style, Garlic, Minced 30
Dijon Mustard 10
Red Wine Vinegar 6
Olive Oil 60
Lemon Juice, Fresh 11
Broccoli, Raw 102

Worst Day

food name energy (kcal)
Raw Egg 155
Great Value, 100% Egg Whites, Liquid Egg Product 27
Baby Spinach 20
Onion, White, Yellow or Red, Raw 12
Godshall's Meats Inc., Godshall's, Uncured Turkey Bacon 135
Splenda 3
Milk, 2% Fat, Reduced Fat 14
Butter, Unsalted 51
Fage, Total 2% Greek Yogurt, Plain 86
Milk, 2% Fat, Reduced Fat 57
Jif, peanut butter, creamy, Simply 180
Banana, Fresh 45
Strawberries, Frozen, Unsweetened 21
MyProtein, Impact Whey Isolate, Vanilla 123
Starkist, Chunk Light Tuna in Water, Canned 100
Hellman's & Best Foods, Mayonnaise Dressing with Olive Oil 71
Kroger, Dijon Mustard 10
Onion, White, Yellow or Red, Raw 18
Celery, Raw 7
Toufayan Bakery, Organic Sprouted Whole Wheat Pita 65
Asparagus, Raw 28
Walmart, Top Sirloin Steak 420
Shallot, Raw 43
California Style, Garlic, Minced 30
Dijon Mustard 10
Red Wine Vinegar 6
Olive Oil 60
Lemon Juice, Fresh 11
Broccoli, Raw 102

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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