Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Yann 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 zero carb.

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

supplements

The supplements listed below will provide Yann 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
2.4
Zinc : Copper
4.2
Potassium : Sodium
1.7
Calcium : Magnesium
2.3
Iron : Copper
1.9
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 30%
Sodium 63%
Folate 100%
Potassium 111%
Vitamin E 138%
Iron 156%
Magnesium 173%
Phosphorus 179%
Omega-3 192%
Calcium 196%
Panto Acid (B5) 198%
Zinc 233%
Thiamin (B1) 236%

optimal foods for you

The foods listed below will provide Yann 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
beef tripe 149.3 1.03 55%
beef kidney 275.7 1.57 52%
lamb lungs 40.7 0.95 58%
pork chops 227.2 1.74 54%
turkey liver 243.3 1.89 47%
ground beef (lean) 47.4 1.44 60%
beef heart 152.6 1.79 52%
lamb heart 88.4 1.61 48%
ham 3.8 1.49 29%
bison 60.3 1.71 53%
veal -39.6 1.51 65%
lamb sweetbread -64.9 1.44 43%
beef roast 37.6 1.78 48%
leg ham -10.3 1.65 56%
turkey gizzard -42.8 1.55 57%
turkey heart 18.4 1.74 47%
porterhouse steak (fat trimmed) -82.9 1.45 50%
roast ham 25.0 1.78 41%
pork shoulder -27.7 1.62 56%
lamb (lean) -112.9 1.44 43%
chicken breast -101.7 1.48 60%
lamb brains -87.3 1.54 27%
sirloin steak (lean) -69.6 1.77 57%
elk -25.9 1.93 44%
pork (lean) 23.5 2.09 44%
headcheese -165.8 1.57 20%
chuck steak -53.0 1.94 51%
roast pork -75.5 1.99 41%
veal loin -157.8 1.75 48%
chicken drumstick -249.3 1.49 47%
turkey -74.4 2.21 28%
lamb shank -166.2 1.96 48%
pork loin -253.0 1.93 41%
ground beef, 80/20 -1.4 2.70 31%
top round steak -209.7 2.09 56%
pork ribs -201.8 2.16 39%
lamb chop -159.9 2.34 42%
roast beef -223.5 2.19 38%
rotisserie chicken thigh -337.9 1.93 39%
beef brisket -204.2 2.44 37%
beef rib eye steak -196.2 2.48 33%
goat cheese -208.2 2.64 21%
ground beef -326.9 2.48 30%
sirloin steak -343.5 2.43 36%
flank, steak -294.7 2.63 33%
beef loin, top loin -364.2 2.50 34%
lamb leg -381.6 2.58 31%
ground turkey -403.2 2.58 30%
beef tenderloin steak -401.4 2.62 32%
ground beef 70/30 -380.2 2.70 30%
beef rib, eye -414.9 2.65 32%
ground beef, 75/25 -380.3 2.77 31%
beef brisket -398.2 2.80 33%
ground beef 70/30 -425.3 2.77 30%
beef tenderloin steak -450.4 2.73 31%
beef rib, small end -442.2 2.78 31%
beef shortribs -390.9 2.95 33%
beef loin -467.5 2.78 30%
beef brisket, flat half -435.3 2.89 32%
t-bone steak -488.7 2.94 26%
beef brisket, flat half -474.1 2.98 31%
sweetbread -658.1 3.18 12%
pork ribs -700.5 3.61 18%
lamb rib -751.0 3.61 19%
duck -1106.5 3.37 18%
chicken -1725.1 2.19 36%
lamb -1447.7 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 311.7 0.83 71%
lobster 250.0 0.89 71%
crayfish 127.2 0.82 67%
pollock 12.2 1.11 69%
perch -49.7 0.96 62%
white fish -24.7 1.08 70%
haddock -4.9 1.16 71%
flounder -139.9 0.86 57%
orange roughy -88.4 1.05 70%
sturgeon -15.4 1.35 49%
whiting -86.1 1.16 66%
halibut -107.5 1.11 66%
rockfish -135.7 1.09 66%
trout -33.9 1.68 45%
anchovy 19.8 2.10 44%
tuna -69.8 1.84 52%
salmon -197.1 1.56 52%
herring -41.9 2.17 36%
sardine -185.2 2.08 38%
cod 55.5 2.90 71%
mackerel -81.0 3.05 14%

macronutrients

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

macro targets

While Yann’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) 80 215
fat (g) 20 150
carbs (g) 0 0
energy (calories) 1650

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 Yann’s food log based on the harder to find 50% of the essential nutrients. Yann’s most nutrient dense day is December 12 2019 while his least nutrient-dense day is December 08 2019.

best and worst days

Yann’s food diary for the best and worst days are shown below for comparison. Yann 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