Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Peter 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 autoimmune.

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

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
13.1
Zinc : Copper
19.0
Potassium : Sodium
0.6
Calcium : Magnesium
1.9
Iron : Copper
14.7
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Peter’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, inflammation, methylation, insomnia, low testosterone.

nutrient % DRI prioritize
Manganese 10%
Vitamin D 20%
Vitamin E 22%
Calcium 24%
Potassium 25%
Magnesium 26%
Folate 29%
Omega-3 34%
Sodium 42%
Copper 43%
Panto Acid (B5) 51%
Phosphorus 55%
Zinc 55%
Cystine 180%
Vitamin K 86%
Vitamin B-12 121%
Vitamin B-6 66%
Niacin (B3) 66%
Riboflavin (B2) 80%
Thiamin (B1) 74%
Vitamin C 201%
Vitamin A 156%
Selenium 146%

optimal foods for you

The foods listed below will provide Peter 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
lamb liver 2349.0 1.68 48%
beef liver 2212.2 1.75 60%
veal liver 2319.1 1.92 55%
pork liver 1920.9 1.65 59%
lamb kidney 1373.4 1.12 52%
beef kidney 1151.8 1.57 52%
turkey liver 1337.5 1.89 47%
pork chops 1179.8 1.74 54%
chicken liver 1117.5 1.72 50%
lamb (lean) 564.5 1.44 43%
lamb heart 631.4 1.61 48%
lean pastrami 182.1 0.95 73%
chicken breast 459.0 1.48 60%
lamb lungs 93.8 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3709.7 1.43 47%
salmon 1743.0 1.56 52%
mussel 1125.3 0.86 63%
crab 1102.0 0.83 71%
lobster 1098.8 0.89 71%
halibut 1192.0 1.11 66%
rockfish 896.9 1.09 66%
mollusks conch 1025.3 1.30 54%
crayfish 545.5 0.82 67%
octopus 1042.6 1.64 71%
clam 849.2 1.42 73%
flounder 495.4 0.86 57%
tuna 893.9 1.84 52%
oysters 392.1 1.02 59%
pollock 441.3 1.11 69%
whiting 352.4 1.16 66%
molluscs 42.1 0.69 77%
trout 645.2 1.68 45%
perch 159.1 0.96 62%
orange roughy 144.3 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 868.2 0.23 49%
turnip greens 600.6 0.29 44%
amaranth leaves 495.8 0.21 86%
kale 384.9 0.28 60%
pumpkin 305.9 0.20 76%
collards 388.1 0.33 37%
escarole 250.8 0.19 24%
zucchini 238.4 0.17 40%
winter squash 364.0 0.40 69%
parsley 312.1 0.36 48%
broccoli 311.4 0.35 50%
celery 183.4 0.18 50%
summer squash 194.0 0.19 45%
cauliflower 223.1 0.25 50%
butternut squash 345.8 0.45 75%
onions 250.2 0.32 65%
watercress 96.3 0.11 65%
cucumber 78.5 0.12 40%
carrots 246.9 0.41 64%
chard 113.1 0.19 51%
beet greens 125.4 0.22 35%
lettuce 75.5 0.15 50%
sauerkraut 95.2 0.19 39%
radishes 70.1 0.16 43%
chayote 115.7 0.24 41%
radicchio 103.1 0.23 68%
endive 56.7 0.17 7%
alfalfa 73.4 0.23 19%
rhubarb 60.5 0.21 55%
turnips 47.3 0.21 51%
peas 172.3 0.42 65%
arugula 32.1 0.25 45%
cantaloupe 69.2 0.34 70%
turnips -17.3 0.22 61%
blackberries 99.9 0.43 27%
celeriac 92.8 0.42 72%
chives 13.2 0.30 48%
carambola 7.8 0.31 56%
strawberries -1.8 0.32 49%
limes -30.6 0.30 70%
beets 38.0 0.43 70%
mulberries 19.1 0.43 74%
grapefruit -73.6 0.30 83%
boysenberries 12.0 0.50 54%
apricots -25.6 0.48 71%
gooseberries -53.4 0.44 52%
watermelon -142.5 0.30 60%
raspberries -9.6 0.52 30%
grapefruit -138.0 0.33 85%
honeydew melon -136.4 0.36 66%
apricots -60.2 0.48 86%
peaches -119.1 0.39 70%
kiwifruit -7.9 0.61 55%
lemongrass 189.7 0.99 93%
nectarines -148.7 0.44 72%
cherries -123.7 0.50 61%
cranberries -163.2 0.46 65%
mango -85.4 0.60 63%
oranges -181.7 0.46 77%
pineapple -178.8 0.50 76%
pears -231.8 0.42 64%
quince -149.3 0.57 86%
blueberries -176.0 0.57 56%
ginger -46.5 0.80 81%

macronutrients

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

macro targets

While Peter’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) 105 250
fat (g) 30 105
carbs (g) 0 70
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 Peter’s food log based on the harder to find 50% of the essential nutrients. Peter’s most nutrient dense day is January 02 2019 while his least nutrient-dense day is January 01 2019.

best and worst days

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