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
1.6
Zinc : Copper
36.7
Potassium : Sodium
0.9
Calcium : Magnesium
3.9
Iron : Copper
21.8
Calcium : Phosphorus
0.7

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
Vitamin K1 8%
Manganese 9%
Folate 23%
Vitamin A 42%
Copper 53%
Thiamin (B1) 62%
Magnesium 76%
Vitamin E 77%
Calcium 95%
Vitamin D 99%
Riboflavin (B2) 116%
Zinc 126%
Iron 131%

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
turkey liver 609.8 1.89 47%
veal -60.9 1.51 65%
beef kidney 376.2 1.57 52%
beef heart 163.3 1.79 52%
pork shoulder -43.7 1.62 56%
chicken breast -148.7 1.48 60%
leg ham -52.1 1.65 56%
pork chops -2.9 1.74 54%
turkey gizzard -94.1 1.55 57%
ground beef (lean) -216.8 1.44 60%
sirloin steak (lean) -249.3 1.77 57%
lamb lungs -11.7 0.95 58%
bison -101.6 1.71 53%
top round steak -339.6 2.09 56%
beef tripe 39.0 1.03 55%
lamb heart 92.6 1.61 48%
turkey heart 32.5 1.74 47%
pork (lean) -1.6 2.09 44%
chuck steak -329.7 1.94 51%
lamb shank -247.3 1.96 48%
lamb chop -168.1 2.34 42%
beef roast -227.4 1.78 48%
veal loin -233.8 1.75 48%
porterhouse steak (fat trimmed) -206.5 1.45 50%
roast ham -20.9 1.78 41%
elk -243.2 1.93 44%
ground beef, 80/20 -2.4 2.70 31%
roast pork -146.0 1.99 41%
pork ribs -234.5 2.16 39%
chicken drumstick -305.5 1.49 47%
lamb sweetbread -127.9 1.44 43%
beef brisket -327.7 2.44 37%
pork loin -355.6 1.93 41%
roast beef -378.3 2.19 38%
rotisserie chicken thigh -350.6 1.93 39%
sirloin steak -445.4 2.43 36%
beef shortribs -569.5 2.95 33%
turkey -82.3 2.21 28%
beef loin, top loin -441.8 2.50 34%
beef rib eye steak -364.9 2.48 33%
flank, steak -423.9 2.63 33%
beef brisket -534.0 2.80 33%
beef brisket, flat half -534.7 2.89 32%
beef tenderloin steak -469.6 2.62 32%
beef rib, eye -482.2 2.65 32%
beef brisket, flat half -555.6 2.98 31%
beef rib, small end -505.0 2.78 31%
lamb leg -444.0 2.58 31%
sweetbread 100.1 3.18 12%
beef tenderloin steak -505.3 2.73 31%
ham 1.6 1.49 29%
goat cheese -114.0 2.64 21%
ground beef, 75/25 -542.2 2.77 31%
ground turkey -452.2 2.58 30%
lamb -861.8 6.39 5%
beef loin -534.3 2.78 30%
ground beef 70/30 -530.2 2.70 30%
ground beef 70/30 -552.9 2.77 30%
ground beef -484.4 2.48 30%
t-bone steak -587.2 2.94 26%
lamb brains -110.9 1.54 27%
pork ribs -573.4 3.61 18%
lamb (lean) -873.5 1.44 43%
lamb rib -720.5 3.61 19%
headcheese -139.9 1.57 20%
duck -982.3 3.37 18%
chicken -1633.1 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
cod -0.7 2.90 71%
crab 287.6 0.83 71%
lobster 188.8 0.89 71%
haddock -14.0 1.16 71%
white fish 16.1 1.08 70%
pollock 12.2 1.11 69%
orange roughy -72.8 1.05 70%
crayfish 150.5 0.82 67%
halibut 11.8 1.11 66%
rockfish -4.2 1.09 66%
whiting -84.5 1.16 66%
salmon 251.6 1.56 52%
perch -33.8 0.96 62%
tuna -5.1 1.84 52%
flounder -30.2 0.86 57%
trout 139.9 1.68 45%
anchovy -0.3 2.10 44%
sturgeon 22.9 1.35 49%
herring -33.8 2.17 36%
sardine -108.8 2.08 38%
mackerel 25.8 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) 75 220
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 April 17 2020 while his least nutrient-dense day is April 19 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