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 201%
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 18.2 1.68 48%
beef liver 18.0 1.75 60%
veal liver 18.2 1.92 55%
chicken liver 17.5 1.72 50%
turkey liver 17.6 1.89 47%
pork liver 16.7 1.65 59%
lamb kidney 15.3 1.12 52%
beef kidney 10.4 1.57 52%
turkey heart 9.4 1.74 47%
chicken breast 7.1 1.48 60%
lamb heart 6.8 1.61 48%
lean pastrami 5.8 0.95 73%
lamb lungs 5.7 0.95 58%
veal 6.4 1.51 65%
pork chops 6.4 1.74 54%
bison 5.9 1.71 53%
pork shoulder 5.5 1.62 56%
ground pork 5.3 1.85 54%
sirloin steak (lean) 5.1 1.77 57%
leg ham 4.9 1.65 56%
ground beef (lean) 4.4 1.44 60%
turkey 3.8 1.12 63%
beef roast 4.5 1.78 48%
porterhouse steak (fat trimmed) 3.8 1.45 50%
turkey gizzard 3.5 1.55 57%

Seafood based foods

food name nutrient density energy density insulin load
crab 13.0 0.83 71%
fish roe 12.4 1.43 47%
mussel 11.4 0.86 63%
lobster 11.4 0.89 71%
oysters 10.7 1.02 59%
salmon 11.1 1.56 52%
halibut 10.5 1.11 66%
crayfish 9.7 0.82 67%
pollock 10.0 1.11 69%
octopus 10.2 1.64 71%
rockfish 8.7 1.09 66%
tuna 9.4 1.84 52%
trout 8.9 1.68 45%
sturgeon 7.8 1.35 49%
haddock 7.5 1.16 71%
caviar 9.4 2.64 33%
flounder 7.0 0.86 57%
white fish 6.8 1.08 70%
mollusks conch 7.0 1.30 54%
anchovy 7.8 2.10 44%
cod 8.9 2.90 71%
shrimp 6.5 1.19 69%
whiting 6.4 1.16 66%
perch 5.5 0.96 62%
herring 6.3 2.17 36%
sardine 5.9 2.08 38%
welk 6.5 2.75 82%
clam 4.5 1.42 73%
molluscs 2.1 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 23.1 0.23 49%
watercress 21.9 0.11 65%
beet greens 20.7 0.22 35%
chard 18.7 0.19 51%
endive 18.4 0.17 7%
amaranth leaves 18.1 0.21 86%
lettuce 17.7 0.15 50%
chives 17.2 0.30 48%
parsley 16.5 0.36 48%
broccoli 15.4 0.35 50%
arugula 15.3 0.25 45%
turnip greens 15.3 0.29 44%
zucchini 14.7 0.17 40%
escarole 14.6 0.19 24%
kale 14.0 0.28 60%
radicchio 13.6 0.23 68%
summer squash 11.7 0.19 45%
cauliflower 11.4 0.25 50%
celery 11.2 0.18 50%
collards 11.1 0.33 37%
alfalfa 9.9 0.23 19%
onions 9.6 0.32 65%
radishes 8.8 0.16 43%
butternut squash 9.1 0.45 75%
pumpkin 8.7 0.20 76%
peas 8.9 0.42 65%
winter squash 8.1 0.40 69%
carrots 8.0 0.41 64%
sauerkraut 7.6 0.19 39%
chayote 7.2 0.24 41%
cucumber 6.9 0.12 40%
turnips 4.3 0.21 51%
rhubarb 4.1 0.21 55%
cantaloupe 4.2 0.34 70%
celeriac 4.2 0.42 72%
blackberries 4.1 0.43 27%
mulberries 3.0 0.43 74%
lemongrass 3.6 0.99 93%
carambola 2.7 0.31 56%
turnips 2.5 0.22 61%
beets 2.7 0.43 70%
strawberries 2.3 0.32 49%
raspberries 2.1 0.52 30%
grapefruit 1.7 0.30 83%
kiwifruit 2.1 0.61 55%
gooseberries 1.6 0.44 52%

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) 125 230
fat (g) 30 125
carbs (g) 0 130
energy (calories) 1750

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes