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 building muscle 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
2.0
Zinc : Copper
13.3
Potassium : Sodium
2.6
Calcium : Magnesium
1.4
Iron : Copper
4.7
Calcium : Phosphorus
0.4

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 10%
Sodium 44%
Vitamin C 51%
Vitamin E 55%
Folate 65%
Calcium 92%
Thiamin (B1) 122%
Potassium 124%
Magnesium 135%
Panto Acid (B5) 190%
Phosphorus 193%
Iron 208%
Vitamin K1 216%

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 lean bulking . 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 kidney 320.4 1.57 52%
veal -85.2 1.51 65%
beef heart 192.9 1.79 52%
pork chops 74.9 1.74 54%
turkey liver 240.9 1.89 47%
chicken breast -103.1 1.48 60%
leg ham -53.7 1.65 56%
pork shoulder -57.4 1.62 56%
turkey gizzard -59.2 1.55 57%
ground beef (lean) -124.6 1.44 60%
beef tripe 128.4 1.03 55%
bison -27.7 1.71 53%
lamb lungs 40.4 0.95 58%
top round steak -240.7 2.09 56%
sirloin steak (lean) -193.6 1.77 57%
lamb heart 117.9 1.61 48%
pork (lean) 25.1 2.09 44%
turkey heart 6.1 1.74 47%
chuck steak -213.0 1.94 51%
beef roast -132.7 1.78 48%
lamb chop -119.4 2.34 42%
lamb shank -198.3 1.96 48%
porterhouse steak (fat trimmed) -111.3 1.45 50%
veal loin -190.9 1.75 48%
elk -129.2 1.93 44%
roast ham 0.5 1.78 41%
roast pork -74.0 1.99 41%
ground beef, 80/20 -1.8 2.70 31%
lamb sweetbread -78.5 1.44 43%
pork ribs -180.4 2.16 39%
chicken drumstick -249.6 1.49 47%
beef brisket -237.9 2.44 37%
pork loin -268.4 1.93 41%
roast beef -288.4 2.19 38%
beef rib eye steak -240.8 2.48 33%
rotisserie chicken thigh -279.5 1.93 39%
beef shortribs -418.0 2.95 33%
flank, steak -302.1 2.63 33%
sirloin steak -343.3 2.43 36%
beef brisket -391.7 2.80 33%
turkey -60.0 2.21 28%
beef loin, top loin -358.6 2.50 34%
beef brisket, flat half -410.4 2.89 32%
beef brisket, flat half -429.0 2.98 31%
beef rib, eye -385.6 2.65 32%
beef tenderloin steak -382.5 2.62 32%
ground beef, 75/25 -386.2 2.77 31%
lamb leg -348.4 2.58 31%
beef rib, small end -410.7 2.78 31%
ground beef 70/30 -376.7 2.70 30%
beef tenderloin steak -404.1 2.73 31%
ground turkey -344.5 2.58 30%
ham 8.5 1.49 29%
beef loin -414.8 2.78 30%
lamb -684.2 6.39 5%
ground beef 70/30 -406.1 2.77 30%
ground beef -347.1 2.48 30%
goat cheese -130.1 2.64 21%
t-bone steak -373.0 2.94 26%
lamb brains -24.9 1.54 27%
lamb (lean) -629.4 1.44 43%
pork ribs -488.9 3.61 18%
lamb rib -576.1 3.61 19%
headcheese -101.6 1.57 20%
sweetbread -384.4 3.18 12%
duck -703.7 3.37 18%
chicken -1280.9 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod -51.3 2.90 71%
crab 69.3 0.83 71%
haddock -23.1 1.16 71%
white fish -31.9 1.08 70%
lobster -29.1 0.89 71%
orange roughy -60.1 1.05 70%
pollock -99.0 1.11 69%
crayfish 30.9 0.82 67%
whiting -119.5 1.16 66%
halibut -227.5 1.11 66%
perch -56.2 0.96 62%
rockfish -248.0 1.09 66%
tuna -74.3 1.84 52%
anchovy -4.7 2.10 44%
sturgeon -23.8 1.35 49%
flounder -149.8 0.86 57%
trout -26.3 1.68 45%
salmon -227.8 1.56 52%
herring -41.2 2.17 36%
sardine -161.9 2.08 38%
mackerel -67.7 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) 75 230
fat (g) 25 190
carbs (g) 0 0
energy (calories) 2000

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 January 14 2020 while his least nutrient-dense day is January 20 2020.

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