Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Patrick 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 Patrick’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Patrick with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
2.2
Zinc : Copper
8.5
Potassium : Sodium
0.7
Calcium : Magnesium
2.0
Iron : Copper
24.0
Calcium : Phosphorus
1.0

nutrients to prioritise

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

nutrient % DRI prioritize
Zinc 81%
Potassium 86%
Manganese 88%
Sodium 117%
Vitamin E 119%
Phosphorus 126%
Valine 132%
Leucine 139%
Copper 144%
Calcium 148%
Isoleucine 149%
Magnesium 149%
Methionine 151%

optimal foods for you

The foods listed below will provide Patrick 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
turkey 9491.4 1.89 50%
headcheese -57.4 1.57 20%
lamb (lean) 1981.0 1.44 43%
beef brains -3.4 1.51 22%
bologna -344.0 3.10 11%
whole egg 359.0 1.43 30%
lamb brains 86.1 1.54 27%
liver sausage -149.2 3.31 13%
sour cream (light) -137.2 1.36 26%
cream cheese -262.7 3.50 11%
ham -4.7 1.49 29%
meatballs -166.0 2.86 19%
goat cheese -96.3 2.64 21%
bratwurst -152.9 3.33 16%
feta cheese -85.0 2.64 22%
liver pate -284.0 3.19 16%
liverwurst -269.8 3.26 16%
ricotta -263.3 1.74 27%
camembert -60.9 3.00 21%
frankfurter -538.9 2.90 17%
chicken 811.2 2.19 36%
pork loin 1110.4 1.93 41%
brie -86.5 3.34 19%
sweetbread -918.6 3.18 12%
turkey -22.8 2.21 28%
pork sausage -189.1 3.25 20%
rib eye fillet 1339.5 1.99 45%
beef sausage -349.5 3.32 18%
pork stomach, cooked -112.8 1.57 32%
greek yogurt -0.8 0.97 37%
rotisserie chicken back 209.0 2.12 32%
knackwurst -762.4 3.07 16%
limburger cheese -362.6 3.27 19%
beef tripe -64.9 0.94 38%
roast beef 676.0 2.19 38%
beef rib eye steak 339.5 2.48 33%
blue cheese -84.8 3.53 21%
salami -227.5 3.78 18%
monterey cheese -65.7 3.73 21%
muenster cheese -104.5 3.68 21%
pork ribs 727.9 2.16 39%
ground turkey 70.0 2.58 30%
lamb sweetbread 559.9 1.44 43%
pork chops 1755.1 1.74 54%
ground beef -5.8 2.48 30%
lamb leg 113.5 2.58 31%
t-bone steak -149.1 2.94 26%
edam cheese -52.8 3.57 23%
rotisserie chicken thigh w. skin -75.4 2.26 31%
Poultry salad sandwich spread -90.3 2.00 33%
colby -95.2 3.94 21%
swiss cheese -18.1 3.93 22%
beef loin 19.6 2.78 30%
gouda cheese -57.4 3.56 24%
beef tenderloin steak 59.2 2.73 31%
beef rib, eye 109.9 2.65 32%
ground beef 70/30 -8.5 2.70 30%
sandwich spread, pork -246.7 2.35 30%
roast pork 521.6 1.99 41%
flank, steak 134.0 2.63 33%
ground beef, 80/20 2.2 2.70 31%
ground beef 70/30 -64.4 2.77 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2520.4 1.43 47%
mackerel -4.6 3.05 14%
salmon 1619.4 1.56 52%
sardine 488.9 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 9.4 0.17 7%
olives 2.2 1.45 3%
alfalfa 23.5 0.23 19%
chicory greens 16.0 0.23 23%
escarole 30.3 0.19 24%
corn bran -153.9 2.24 12%
blackberries 96.9 0.43 27%
coriander 3.9 0.23 30%
avocado -1280.1 1.60 8%
raspberries 51.9 0.52 30%
beet greens 16.8 0.22 35%
eggplant -15.3 0.25 35%
banana pepper 92.4 0.27 36%
mustard greens 61.6 0.27 36%
tofu 99.3 0.83 34%
collards -14.7 0.33 37%
jalapeno peppers -47.4 0.27 37%
sauerkraut -40.4 0.19 39%
cucumber -30.2 0.12 40%
pickles -30.2 0.12 40%
zucchini 9.1 0.17 40%
turnip greens 340.4 0.29 44%
red peppers -41.3 0.31 40%
chayote -75.0 0.24 41%
radishes -26.2 0.16 43%
spinach 341.9 0.23 49%
summer squash -17.1 0.19 45%
arugula 7.7 0.25 45%

macronutrients

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

protein

Patrick’s protein intake is 2.7g/kg LBM or 198g/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 Patrick’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 29
RDI/sedentary ~11% 0.8 58
typical ~16% 1.2 87
minimum nutrient optimiser ~24% 1.8 100
Patrick 35% 2.71 198

macro targets

While Patrick’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) 100 240
fat (g) 30 120
carbs (g) 0 75
energy (calories) 1800

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 Patrick’s food log based on the harder to find 50% of the essential nutrients. Patrick’s most nutrient dense day is April 16 2018 while his least nutrient-dense day is April 16 2018.

best and worst days

Patrick’s food diary for the best and worst days are shown below for comparison. Patrick 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)
Bulletproof, Brain Octane, MCT Oil 130
Crown Prince, Sardines in Olive Oil, Skinless Boneless 226
Ascent, Native Fuel, Chocolate 130
Spinach, Cooked from Frozen 65
Sauerkraut 45
Wegman's, Beef Ribeye Steak 540
Aidells, meatballs, chicken, caramelized onion 260
Plantain Chips 202
Lindt, 85% Dark Chocolate 146
Guacamole 216
Black Beans, Canned, Drained 120
Beef Steak, Flank, No Visible Fat Eaten 227

Worst Day

food name energy (kcal)
Bulletproof, Brain Octane, MCT Oil 130
Crown Prince, Sardines in Olive Oil, Skinless Boneless 226
Ascent, Native Fuel, Chocolate 130
Spinach, Cooked from Frozen 65
Sauerkraut 45
Wegman's, Beef Ribeye Steak 540
Aidells, meatballs, chicken, caramelized onion 260
Plantain Chips 202
Lindt, 85% Dark Chocolate 146
Guacamole 216
Black Beans, Canned, Drained 120
Beef Steak, Flank, No Visible Fat Eaten 227

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