Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Max 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 with a low insulin load diet.

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

supplements

The supplements listed below will provide Max 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
8.9
Zinc : Copper
13.6
Potassium : Sodium
0.7
Calcium : Magnesium
1.7
Iron : Copper
5.3
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Potassium 75%
Sodium 106%
Phosphorus 135%
Calcium 139%
Omega-3 159%
Magnesium 160%
Valine 190%
Niacin (B3) 198%

optimal foods for you

The foods listed below will provide Max with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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 5345.8 1.89 50%
beef brains 238.0 1.51 22%
lamb brains 220.4 1.54 27%
headcheese -81.3 1.57 20%
lamb (lean) 693.8 1.44 43%
cream cheese -109.7 3.50 11%
liver sausage -141.0 3.31 13%
ham -5.6 1.49 29%
whole egg -6.1 1.43 30%
meatballs -95.5 2.86 19%
goat cheese -76.3 2.64 21%
liver pate -135.9 3.19 16%
feta cheese -53.7 2.64 22%
liverwurst -124.3 3.26 16%
bologna -414.2 3.10 11%
camembert -53.5 3.00 21%
sweetbread -372.2 3.18 12%
frankfurter -253.3 2.90 17%
sour cream (light) -273.8 1.36 26%
bratwurst -166.6 3.33 16%
pork sausage -57.2 3.25 20%
turkey -9.5 2.21 28%
brie -68.1 3.34 19%
pork loin 414.3 1.93 41%
beef sausage -160.3 3.32 18%
greek yogurt -0.6 0.97 37%
ricotta -255.3 1.74 27%
lamb liver 614.1 1.68 48%
knackwurst -353.3 3.07 16%
salami -82.4 3.78 18%
ground turkey 79.2 2.58 30%
pork stomach, cooked -114.3 1.57 32%
beef tripe -78.5 0.94 38%
blue cheese -57.7 3.53 21%
muenster cheese -82.1 3.68 21%
monterey cheese -73.8 3.73 21%
pork ribs 261.1 2.16 39%
rotisserie chicken back -54.0 2.12 32%
sour cream -885.5 1.98 13%
Poultry salad sandwich spread -70.9 2.00 33%
pork ribs -272.7 3.61 18%
lamb leg -2.1 2.58 31%
ground beef -64.7 2.48 30%
ground beef, 80/20 0.6 2.70 31%
rotisserie chicken thigh w. skin -92.4 2.26 31%
swiss cheese -36.3 3.93 22%
edam cheese -86.5 3.57 23%
lamb sweetbread 155.8 1.44 43%
colby -83.9 3.94 21%
t-bone steak -135.6 2.94 26%
chicken 68.6 2.19 36%
sandwich spread, pork -124.2 2.35 30%
roast beef 133.5 2.19 38%
beef rib eye steak -7.6 2.48 33%
lamb kidney 436.9 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1126.4 1.43 47%
mackerel 83.0 3.05 14%
salmon 1169.0 1.56 52%
sardine 488.0 2.08 38%
trout 420.6 1.68 45%
herring 88.2 2.17 36%
caviar 103.0 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 5.9 0.17 7%
olives -4.8 1.45 3%
alfalfa 7.0 0.23 19%
chicory greens 9.1 0.23 23%
escarole 25.6 0.19 24%
avocado -315.2 1.60 8%
blackberries 3.1 0.43 27%
corn bran -165.8 2.24 12%
coriander 2.2 0.23 30%
raspberries -14.2 0.52 30%
eggplant 20.3 0.25 35%
banana pepper 71.7 0.27 36%
beet greens 10.1 0.22 35%
mustard greens 30.6 0.27 36%
jalapeno peppers 2.4 0.27 37%
zucchini 82.8 0.17 40%
collards -17.3 0.33 37%
sauerkraut 9.8 0.19 39%
cucumber 13.4 0.12 40%
pickles 13.4 0.12 40%
tofu -16.0 0.83 34%
chayote 10.7 0.24 41%
red peppers 8.2 0.31 40%
radishes 16.7 0.16 43%
turnip greens 116.3 0.29 44%
edamame 202.0 1.21 41%
walnuts 388.9 6.19 13%
summer squash 64.1 0.19 45%
arugula 4.4 0.25 45%
spinach 123.9 0.23 49%
wheat bran 210.4 2.16 38%
coconut meat -619.7 3.54 10%

macronutrients

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

protein

Max’s protein intake is 1.9g/kg LBM or 130g/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 Max’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 28
RDI/sedentary ~11% 0.8 56
typical ~16% 1.2 84
minimum nutrient optimiser ~24% 1.8 100
Max 18% 1.85 130

macro targets

While Max’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) 100 235
fat (g) 30 115
carbs (g) 0 75
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 Max’s food log based on the harder to find 50% of the essential nutrients. Max’s most nutrient dense day is November 16 2017 while his least nutrient-dense day is November 14 2017.

best and worst days

Max’s food diary for the best and worst days are shown below for comparison. Max 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)
Pure Naturals, Fenugreek 5
Eggs, Cooked 136
bulletproof coffee 456
Omelet, with cheese and dark green vegetables 444
Bacon, Pork, Center Cut 93
Salami, Genoa 44
Swiss Cheese, Natural 165
Sunflower Butter, Salted 350
Red Bell Peppers, Cooked 64
Trader Joe's, Organic Grass Fed Ground Beef Patties 85/15 331
Green Olives 29
Unilever, Hellmann's, Real Mayonnaise 100

Worst Day

food name energy (kcal)
bulletproof coffee 456
Trader Joe's, Sunflower Seed Spread 210
Cauliflower, Cooked from Fresh 52
Cheese, Parmesan, Shredded 176
Kirkland Signature, Smoked Pulled Pork 383
Oil, Olive, Salad or Cooking 239
Daniele, Sopressata 91
Blimpie, salad, antipasto 300
Italian Sausage 516
bomb coconut 674

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