Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Yuri get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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

supplements

The supplements listed below will provide Yuri 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
3.6
Zinc : Copper
2.7
Potassium : Sodium
2.6
Calcium : Magnesium
1.2
Iron : Copper
4.0
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 97%
Vitamin D 128%
Calcium 176%
Zinc 181%

optimal foods for you

The foods listed below will provide Yuri with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 (lean) 452.2 1.44 43%
egg yolk 112.0 2.75 18%
rib eye fillet 224.9 1.99 45%
veal liver 261.2 1.92 55%
beef shortribs 118.2 2.95 33%
beef brisket, flat half 105.1 2.89 32%
beef brisket 142.1 2.44 37%
beef brisket, flat half 95.1 2.98 31%
beef brisket 97.2 2.80 33%
chorizo -42.2 4.55 17%
gruyere cheese -8.5 4.13 22%
cheddar cheese -13.9 4.10 20%
pork ribs -6.4 3.61 18%
swiss cheese -6.9 3.93 22%
beef rib eye steak 97.7 2.48 33%
lamb -184.1 6.39 5%
colby -13.3 3.94 21%
cream cheese -27.4 3.50 11%
liver sausage -15.2 3.31 13%
ground beef 70/30 69.2 2.77 30%
flank, steak 85.7 2.63 33%
beef sausage 0.0 3.32 18%
salami -20.9 3.78 18%
ground beef, 75/25 70.0 2.77 31%
monterey cheese -12.1 3.73 21%
chuck steak 179.3 1.94 51%
muenster cheese -13.6 3.68 21%
ground beef 70/30 66.6 2.70 30%
ground beef 76.2 2.48 30%
liver pate -8.3 3.19 16%
elk 148.9 1.93 44%
liverwurst -14.9 3.26 16%
bratwurst -20.7 3.33 16%
blue cheese -12.5 3.53 21%
beef rib, small end 55.7 2.78 31%
edam cheese -10.1 3.57 23%
brie -12.7 3.34 19%
gouda cheese -8.4 3.56 24%
pork sausage -9.3 3.25 20%
pepperoni -117.7 5.04 13%
roast beef 100.4 2.19 38%
beef tenderloin steak 48.1 2.73 31%
lamb rib -34.4 3.61 19%
beef tenderloin steak 57.6 2.62 32%
beef rib, eye 54.6 2.65 32%
beef loin, top loin 61.7 2.50 34%
camembert -9.8 3.00 21%
beef roast 145.0 1.78 48%
beef loin 28.5 2.78 30%
pork loin 101.0 1.93 41%
t-bone steak -1.5 2.94 26%
pork chops 152.7 1.74 54%
feta cheese -3.7 2.64 22%
knackwurst -50.5 3.07 16%
sirloin steak 48.9 2.43 36%
frankfurter -41.1 2.90 17%
lamb leg 23.6 2.58 31%
whole egg 71.5 1.43 30%
parmesan cheese -51.6 4.20 34%
goat cheese -27.1 2.64 21%
ground beef, 80/20 0.4 2.70 31%
pork liver 148.1 1.65 59%
ground turkey 1.1 2.58 30%
sweetbread -92.5 3.18 12%
blood sausage -114.8 3.79 14%
turkey 103.5 1.89 50%
bologna -97.2 3.10 11%
sliced turkey pepperoni 17.1 2.43 35%
mozzarella -14.7 3.04 34%
lamb shank 84.9 1.96 48%
turkey -6.2 2.21 28%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 637.2 1.43 47%
salmon 412.4 1.56 52%
mackerel 87.1 3.05 14%
trout 194.3 1.68 45%
sardine 67.1 2.08 38%
halibut 181.9 1.11 66%
caviar -6.5 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
sesame butter -6.7 5.86 21%
pumpkin seeds -7.7 5.59 19%
hazelnuts -74.5 6.29 10%
peanut butter -35.4 5.90 18%
sesame seeds -131.9 6.31 10%
pine nuts -168.9 6.73 11%
wheat bran 115.1 2.16 38%
sunflower seeds -124.5 5.46 15%
pecans -226.2 6.91 6%
pili nuts -253.9 7.19 7%
olives -2.1 1.45 3%
cashews -148.0 5.80 26%
corn bran -46.9 2.24 12%
coconut meat -119.3 3.54 10%
flax seed -197.6 5.34 12%
brazil nuts -279.3 6.59 9%

macronutrients

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

protein

Yuri’s protein intake is 2.9g/kg LBM or 174g/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 Yuri’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 24
RDI/sedentary ~11% 0.8 48
typical ~16% 1.2 71
minimum nutrient optimiser ~24% 1.8 85
Yuri 16% 2.93 174

macro targets

While Yuri’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) 85 205
fat (g) 25 110
carbs (g) 0 125
energy (calories) 1850

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 Yuri’s food log based on the harder to find 50% of the essential nutrients. Yuri’s most nutrient dense day is February 08 2017 while his least nutrient-dense day is February 08 2017.

best and worst days

Yuri’s food diary for the best and worst days are shown below for comparison. Yuri 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)
Green and Lean Smoothie (Cynthia Pasquella) 268
Happy Digestion Salad (Jennifer Weinberg) 138
Creamy Blueberries and Greens Smoothie (Sara Gottfried) 290
Pomegranate Pepita Salad with Salmon (Tania Aven) 563
Green Beans with Shiitakes and Shallots (JJ Virgin) 507
Superfood Salad (Yuri Elkaim) 685
Blueberry Morning (Yuri Elkaim) 345
Mini Paleo Fritattas (Amy Coates) 511
Almond Butter Satay Chicken (Brooke Lark) 171
5-Ingredient Strawberry Spinach Salad (Brooke Lark) 192
The Incredible High-Fat, Low-Carb, Nutrient-Dense, Chewable Smoothie (Ben Greenfield) 631

Worst Day

food name energy (kcal)
Green and Lean Smoothie (Cynthia Pasquella) 268
Happy Digestion Salad (Jennifer Weinberg) 138
Creamy Blueberries and Greens Smoothie (Sara Gottfried) 290
Pomegranate Pepita Salad with Salmon (Tania Aven) 563
Green Beans with Shiitakes and Shallots (JJ Virgin) 507
Superfood Salad (Yuri Elkaim) 685
Blueberry Morning (Yuri Elkaim) 345
Mini Paleo Fritattas (Amy Coates) 511
Almond Butter Satay Chicken (Brooke Lark) 171
5-Ingredient Strawberry Spinach Salad (Brooke Lark) 192
The Incredible High-Fat, Low-Carb, Nutrient-Dense, Chewable Smoothie (Ben Greenfield) 631

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