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 with a low insulin load diet and being zero carb.

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
5.7
Zinc : Copper
6.7
Potassium : Sodium
1.2
Calcium : Magnesium
1.9
Iron : Copper
6.3
Calcium : Phosphorus
0.7

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: asthma, depression, high estrogen, fatigue, inflammation, methylation, low testosterone, headaches, fibromyalgia.

nutrient % DRI prioritize
Sodium 71%
Potassium 89%
Calcium 130%
Zinc 131%
Magnesium 137%
Phosphorus 160%
Folate 171%
Vitamin E 174%
Manganese 182%
Iron 185%
Leucine 203%
Valine 205%
Niacin (B3) 211%
Cystine 345%
Vitamin D 342%
Copper 293%

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 & 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
headcheese -184.0 1.57 20%
sweetbread -557.5 3.18 12%
lamb brains -82.8 1.54 27%
lamb (lean) 1624.0 1.44 43%
ham -30.5 1.49 29%
goat cheese -246.6 2.64 21%
turkey -76.1 2.21 28%
ground beef, 80/20 0.3 2.70 31%
beef rib eye steak 7.6 2.48 33%
ground beef -268.0 2.48 30%
ground turkey -276.6 2.58 30%
roast beef 310.7 2.19 38%
lamb leg -196.1 2.58 31%
pork loin 455.4 1.93 41%
lamb sweetbread 278.0 1.44 43%
t-bone steak -576.0 2.94 26%
beef loin -290.6 2.78 30%
beef rib, eye -155.2 2.65 32%
beef tenderloin steak -227.0 2.73 31%
beef tenderloin steak -174.5 2.62 32%
flank, steak -143.3 2.63 33%
ground beef 70/30 -335.7 2.70 30%
beef rib, small end -212.4 2.78 31%
beef loin, top loin -68.3 2.50 34%
ground beef 70/30 -417.3 2.77 30%
pork ribs -1165.2 3.61 18%
roast ham 116.1 1.78 41%
sirloin steak -9.0 2.43 36%
ground beef, 75/25 -327.0 2.77 31%
lamb rib -1069.8 3.61 19%
pork ribs 206.8 2.16 39%
beef brisket 65.5 2.44 37%
roast pork 155.1 1.99 41%
rotisserie chicken thigh -146.3 1.93 39%
beef brisket, flat half -300.8 2.98 31%
lamb heart 637.0 1.61 48%
beef brisket -169.8 2.80 33%
beef brisket, flat half -277.4 2.89 32%
beef shortribs -149.1 2.95 33%
chicken drumstick 309.7 1.49 47%
beef roast 675.2 1.78 48%
elk 311.3 1.93 44%
duck -1729.5 3.37 18%
pork chops 1242.6 1.74 54%
porterhouse steak (fat trimmed) 470.7 1.45 50%
turkey liver 468.6 1.89 47%
pork (lean) 214.3 2.09 44%
chicken -681.8 2.19 36%
veal loin 394.9 1.75 48%
lamb shank 584.7 1.96 48%
lamb chop 99.8 2.34 42%
turkey heart 114.9 1.74 47%
beef tripe 479.7 1.03 55%
beef kidney 457.8 1.57 52%
beef heart 520.8 1.79 52%
bison 625.1 1.71 53%
chuck steak 549.1 1.94 51%
sirloin steak (lean) 686.5 1.77 57%
pork shoulder 511.9 1.62 56%
leg ham 490.2 1.65 56%
lamb lungs 199.0 0.95 58%
ground beef (lean) 589.9 1.44 60%
chicken breast 663.5 1.48 60%
top round steak 537.8 2.09 56%
turkey gizzard 122.2 1.55 57%
veal 416.1 1.51 65%
lamb -3359.8 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 13.0 3.05 14%
sardine 411.4 2.08 38%
salmon 1459.5 1.56 52%
herring 14.3 2.17 36%
trout 511.7 1.68 45%
anchovy 224.1 2.10 44%
sturgeon 121.6 1.35 49%
flounder 494.0 0.86 57%
tuna 504.8 1.84 52%
halibut 1282.7 1.11 66%
rockfish 923.1 1.09 66%
perch 180.6 0.96 62%
crayfish 613.8 0.82 67%
crab 1125.6 0.83 71%
lobster 1109.2 0.89 71%
whiting 383.5 1.16 66%
pollock 420.9 1.11 69%
orange roughy 408.4 1.05 70%
white fish 125.4 1.08 70%
haddock 120.0 1.16 71%
cod 528.9 2.90 71%

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) 90 225
fat (g) 25 145
carbs (g) 0 0
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 February 25 2019 while his least nutrient-dense day is June 28 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