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
lamb kidney 5.8 1.12 52%
lamb liver 5.7 1.68 48%
lamb brains 2.7 1.54 27%
beef brains 2.3 1.51 22%
chicken liver 3.8 1.72 50%
chicken breast 4.2 1.48 60%
lamb heart 3.1 1.61 48%
veal loin 3.2 1.75 48%
pork shoulder 3.7 1.62 56%
veal liver 3.8 1.92 55%
beef liver 3.8 1.75 60%
ground pork 3.5 1.85 54%
beef kidney 3.1 1.57 52%
pork chops 3.2 1.74 54%
leg ham 3.3 1.65 56%
lamb (lean) 2.3 1.44 43%
roast pork 2.3 1.99 41%
veal 3.7 1.51 65%
porterhouse steak (fat trimmed) 2.7 1.45 50%
lamb lungs 3.0 0.95 58%
pork loin 2.2 1.93 41%
lamb sweetbread 2.1 1.44 43%
pork ribs 2.2 2.16 39%
sirloin steak (lean) 3.2 1.77 57%
chicken drumstick 2.4 1.49 47%
beef roast 2.6 1.78 48%
ground beef (lean) 3.1 1.44 60%
lamb shank 2.5 1.96 48%
pork liver 3.1 1.65 59%
rib eye fillet 2.2 1.99 45%
lamb chop 2.2 2.34 42%
turkey liver 2.3 1.89 47%
roast beef 1.8 2.19 38%

Seafood based foods

food name nutrient density energy density insulin load
salmon 6.1 1.56 52%
sturgeon 5.7 1.35 49%
anchovy 5.7 2.10 44%
tuna 5.5 1.84 52%
trout 4.9 1.68 45%
halibut 5.9 1.11 66%
sardine 3.6 2.08 38%
pollock 5.3 1.11 69%
fish roe 3.9 1.43 47%
rockfish 5.0 1.09 66%
herring 3.4 2.17 36%
flounder 4.2 0.86 57%
mackerel 1.9 3.05 14%
whiting 4.5 1.16 66%
haddock 4.7 1.16 71%
mussel 3.8 0.86 63%
crayfish 4.0 0.82 67%
perch 3.6 0.96 62%
crab 4.2 0.83 71%
lobster 4.0 0.89 71%
white fish 3.8 1.08 70%
caviar 2.0 2.64 33%
oysters 2.9 1.02 59%
shrimp 3.5 1.19 69%

Plant based foods

food name nutrient density energy density insulin load
endive 2.5 0.17 7%
portabella mushrooms 5.8 0.29 55%
zucchini 4.7 0.17 40%
white mushroom 5.8 0.22 65%
coriander 3.1 0.23 30%
chicory greens 2.3 0.23 23%
asparagus 4.1 0.22 50%
seaweed (laver) 6.2 0.35 80%
banana pepper 2.9 0.27 36%
alfalfa 1.7 0.23 19%
spinach 3.7 0.23 49%
escarole 2.0 0.19 24%
summer squash 3.4 0.19 45%
turnip greens 3.2 0.29 44%
chinese cabbage 3.7 0.12 54%
parsley 3.4 0.36 48%
mustard greens 2.4 0.27 36%
cauliflower 3.2 0.25 50%
shiitake mushroom 3.8 0.39 58%
chard 3.2 0.19 51%
beet greens 2.1 0.22 35%
lettuce 2.9 0.15 50%
watercress 4.0 0.11 65%
eggplant 1.9 0.25 35%
chives 2.9 0.30 48%
wheat bran 2.7 2.16 38%
yeast extract spread 3.8 1.85 59%
spirulina 3.7 0.26 70%
radishes 1.7 0.16 43%
okra 2.2 0.22 50%
arugula 1.8 0.25 45%
pickles 1.3 0.12 40%
cucumber 1.3 0.12 40%
edamame 1.9 1.21 41%
avocado -0.3 1.60 8%
broccoli 2.0 0.35 50%
turnips 1.9 0.21 51%
sauerkraut 1.0 0.19 39%
blackberries 0.3 0.43 27%
celery 1.8 0.18 50%
red peppers 1.1 0.31 40%

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% 1.8 125
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) 125 235
fat (g) 30 125
carbs (g) 0 135
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 13 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)
Coffee, Prepared From Grounds 6
Crystal Light Iced Tea, decaf, dry 24
Pesto Sauce, Store Bought 126
Walnuts 371
Belgioioso, Mozzarella Cheese, Fresh 160
Bacon, Pork 150
Oaklands, Romaine Hearts 16
Organics, Mixed Baby Spring Greens, Fresh 25
Olivio, Extra Virgin Olive 239
Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Rotisserie, Original Seasoning 233
Mayo Type Salad Dressing 75
Brazil Nuts, Unsalted 249
Chipotle, Guacamole 229
Chicken Thigh, Skin Removed Before Cooking 343
Broccoli, Cooked From Fresh 79
Green Olives 59
Prosciutto 131
Brazil Nuts, Unsalted 374
bomb coconut 674

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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