Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Chris 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 Chris’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Chris 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
9.1
Zinc : Copper
10.0
Potassium : Sodium
1.0
Calcium : Magnesium
1.0
Iron : Copper
10.3
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 38%
Manganese 39%
Potassium 41%
Omega-3 42%
Folate 43%
Thiamin (B1) 50%
Zinc 57%
Vitamin E 67%
Panto Acid (B5) 69%
Riboflavin (B2) 69%
Calcium 80%
Copper 86%
Phosphorus 87%

optimal foods for you

The foods listed below will provide Chris 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 liver 7.7 1.68 48%
lamb kidney 6.3 1.12 52%
chicken liver 5.7 1.72 50%
turkey liver 5.4 1.89 47%
beef kidney 5.4 1.57 52%
veal liver 4.8 1.92 55%
beef liver 4.6 1.75 60%
pork liver 4.4 1.65 59%
lamb brains 2.9 1.54 27%
beef brains 2.3 1.51 22%
liver sausage 0.9 3.31 13%
lamb heart 2.5 1.61 48%
egg yolk 1.0 2.75 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5.5 1.43 47%
mussel 5.4 0.86 63%
caviar 3.1 2.64 33%
trout 3.5 1.68 45%
mackerel 1.4 3.05 14%
anchovy 2.5 2.10 44%
crab 3.8 0.83 71%
mollusks conch 2.9 1.30 54%
salmon 2.5 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 9.9 0.17 7%
seaweed (laver) 12.2 0.35 80%
coriander 10.4 0.23 30%
spinach 10.9 0.23 49%
chicory greens 9.7 0.23 23%
watercress 10.8 0.11 65%
asparagus 9.6 0.22 50%
yeast extract spread 9.2 1.85 59%
escarole 8.7 0.19 24%
beet greens 8.9 0.22 35%
zucchini 8.2 0.17 40%
seaweed (wakame) 9.2 0.45 79%
broccoli 8.2 0.35 50%
arugula 7.7 0.25 45%
lettuce 7.7 0.15 50%
celery 7.0 0.18 50%
chard 7.0 0.19 51%
parsley 6.7 0.36 48%
chives 6.4 0.30 48%
cauliflower 6.5 0.25 50%
radicchio 7.0 0.23 68%
sunflower seeds 2.8 5.46 15%
mustard greens 5.7 0.27 36%
red peppers 5.7 0.31 40%
spirulina 6.7 0.26 70%
chinese cabbage 6.1 0.12 54%
banana pepper 5.4 0.27 36%
okra 5.9 0.22 50%
alfalfa 4.8 0.23 19%
white mushroom 6.3 0.22 65%
portabella mushrooms 5.9 0.29 55%
amaranth leaves 6.9 0.21 86%
cucumber 5.4 0.12 40%
pickles 5.4 0.12 40%
wheat bran 4.5 2.16 38%
summer squash 5.5 0.19 45%
turnip greens 5.3 0.29 44%
jalapeno peppers 4.7 0.27 37%
edamame 4.3 1.21 41%
hazelnuts 1.1 6.29 10%
brussel sprouts 4.9 0.42 50%
pumpkin 5.7 0.20 76%
eggplant 4.2 0.25 35%
shiitake mushroom 4.9 0.39 58%
walnuts 0.7 6.19 13%
almond butter 0.7 6.14 16%
seaweed (kelp) 5.2 0.43 77%
almonds 0.6 6.07 15%
chayote 3.8 0.24 41%
radishes 3.8 0.16 43%
collards 3.4 0.33 37%
onions 4.3 0.32 65%
mung beans 4.6 0.19 74%
peas 4.2 0.42 65%
kale 4.1 0.28 60%
pine nuts -0.5 6.73 11%
cabbage 3.8 0.23 55%
blackberries 2.7 0.43 27%
butternut squash 4.3 0.45 75%
avocado 1.5 1.60 8%
garbanzo beans 2.6 3.78 69%
snap beans 3.7 0.15 58%
sauerkraut 3.0 0.19 39%
winter squash 3.9 0.40 69%
peanut butter -0.4 5.90 18%
artichokes 3.1 0.47 49%

macronutrients

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

protein

Chris’s protein intake is 1.5g/kg LBM or 86g/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 Chris’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 23
RDI/sedentary ~11% 0.8 45
typical ~16% 1.2 68
minimum nutrient optimiser ~24% 1.8 100
Chris 30% 1.52 86

macro targets

While Chris’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) 100 200
fat (g) 25 130
carbs (g) 0 105
energy (calories) 1800

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 Chris’s food log based on the harder to find 50% of the essential nutrients. Chris’s most nutrient dense day is September 21 2018 while his least nutrient-dense day is September 20 2018.

best and worst days

Chris’s food diary for the best and worst days are shown below for comparison. Chris 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)
Now, Molecularly Distilled Omega-3 10
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101
Ballistic Keto, High Caliber MCT Oil Powder, Salted Caramel 70
Spinach, Raw 14
Lettuce, Mixed Greens 9
Parmesan Cheese, Fresh, Hard 55
Feta Cheese 75
Broccoli, Raw 7
Mushrooms, Raw 4
Olive Oil 119
Red Wine Vinegar 3
Pumpkin or Squash Seeds, Shelled, Unsalted 42
Whisps, Parmesan Cheese Crisps 38
Brazil Nuts, Unsalted 40
Pecans, Raw 7
Walnuts 20
Filberts, Raw 25
Almonds, Raw 6
Chicken Breast, Skin Removed Before Cooking 190
Sun-Dried Tomato, Dry Pack 39
Pesto Sauce, Homemade 79
Lettuce, Romaine or Cos 11
Cauliflower, Raw 7
Tomato Raw, Includes Cherry, Grape, Roma 4
Macadamia Nut Oil 120
Balsamic Vinegar 14
Sunja's Oriental Foods, Inc, Medium Spicy Kimchi 8
Premier Protein, High Protein Shake, Chocolate 160
CVS Health, Chewable Magnesium, 400 mg 5
Now, Chewable C-500 5

Worst Day

food name energy (kcal)
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101
Now, Molecularly Distilled Omega-3 10
Macadamia Nuts, Roasted, Salted 79
Bumble Bee, tuna, albacore, premium, in water, pouch 106
Turkey lunchmeat, from processed breast 49
Earthbound Farm, Salad Mix, Sweet Kale, Organic 47
Olive Oil 239
Red Wine Vinegar 3
Kirkland, Bacon Crumbles 60
Citterio, Genoa Provolone 210
Salami, Genoa 136
Cheddar Cheese, Natural 81
Filberts, Raw 26
Pecans, Raw 21
CVS Health, Chewable Magnesium, 400 mg 5
Now, Chewable C-500 5

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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