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
12.1
Zinc : Copper
7.1
Potassium : Sodium
1.0
Calcium : Magnesium
1.5
Iron : Copper
7.6
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
Vitamin D 80%
Calcium 94%
Omega-3 96%
Potassium 121%
Zinc 169%
Phosphorus 181%
Magnesium 189%
Folate 202%
Vitamin E 208%
Leucine 259%
Niacin (B3) 262%
Valine 262%
Isoleucine 280%
Cystine 473%
Vitamin C 420%
Manganese 374%
Copper 373%

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
turkey 5587.2 1.89 50%
lamb (lean) 2093.9 1.44 43%
pork chops 1722.0 1.74 54%
beef liver 1511.9 1.75 60%
veal liver 1637.3 1.92 55%
lamb liver 1402.2 1.68 48%
lamb kidney 905.7 1.12 52%
pork liver 1207.3 1.65 59%
chicken breast 951.2 1.48 60%
beef tripe 519.2 1.03 55%
rib eye fillet 1178.1 1.99 45%
lean pastrami 383.5 0.95 73%
ground beef (lean) 695.5 1.44 60%
lamb heart 809.8 1.61 48%
porterhouse steak (fat trimmed) 635.9 1.45 50%
sirloin steak (lean) 865.5 1.77 57%
beef roast 852.0 1.78 48%
pork shoulder 728.8 1.62 56%
leg ham 717.4 1.65 56%
bison 745.2 1.71 53%
beef kidney 635.5 1.57 52%
chicken drumstick 555.1 1.49 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4026.2 1.43 47%
salmon 2393.6 1.56 52%
halibut 1865.4 1.11 66%
lobster 1558.5 0.89 71%
crab 1472.1 0.83 71%
rockfish 1553.9 1.09 66%
flounder 922.4 0.86 57%
mussel 862.0 0.86 63%
crayfish 813.4 0.82 67%
clam 1236.9 1.42 73%
octopus 1106.1 1.64 71%
mollusks conch 841.1 1.30 54%
pollock 687.6 1.11 69%
whiting 717.9 1.16 66%
orange roughy 574.4 1.05 70%
trout 908.6 1.68 45%
tuna 1024.5 1.84 52%
molluscs 153.3 0.69 77%
perch 346.4 0.96 62%
oysters 299.7 1.02 59%
scallop 305.4 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 724.6 0.23 49%
turnip greens 642.7 0.29 44%
amaranth leaves 492.7 0.21 86%
kale 245.0 0.28 60%
zucchini 164.7 0.17 40%
watercress 81.2 0.11 65%
escarole 135.8 0.19 24%
summer squash 131.4 0.19 45%
parsley 243.8 0.36 48%
cauliflower 157.9 0.25 50%
rhubarb 110.0 0.21 55%
chard 95.8 0.19 51%
celery 75.8 0.18 50%
cucumber 25.3 0.12 40%
lettuce 46.6 0.15 50%
collards 174.4 0.33 37%
broccoli 186.8 0.35 50%
radishes 40.1 0.16 43%
onions 155.9 0.32 65%
pumpkin 55.3 0.20 76%
radicchio 77.4 0.23 68%
alfalfa 76.8 0.23 19%
endive 35.2 0.17 7%
beet greens 73.9 0.22 35%
sauerkraut 41.6 0.19 39%
turnips 26.4 0.21 51%
blackberries 174.9 0.43 27%
arugula 25.7 0.25 45%
chayote 25.5 0.24 41%
peas 129.8 0.42 65%
celeriac 112.8 0.42 72%
chives 9.8 0.30 48%
mulberries 100.9 0.43 74%
limes 8.7 0.30 70%
carrots 54.6 0.41 64%
turnips -79.0 0.22 61%
boysenberries 89.4 0.50 54%
carambola -49.3 0.31 56%
winter squash -8.4 0.40 69%
butternut squash 29.0 0.45 75%
gooseberries 4.9 0.44 52%
raspberries 69.4 0.52 30%
beets -12.5 0.43 70%
strawberries -97.9 0.32 49%
cantaloupe -135.1 0.34 70%
lemongrass 315.4 0.99 93%
apricots -67.7 0.48 71%
cherries -61.8 0.50 61%
apricots -103.3 0.48 86%
grapefruit juice -130.7 0.46 95%
quince -58.5 0.57 86%
-106.5 0.53 74%
watermelon -289.4 0.30 60%
grapefruit -314.7 0.30 83%
peaches -256.5 0.39 70%

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) 100 225
fat (g) 25 90
carbs (g) 0 150
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 Peter’s food log based on the harder to find 50% of the essential nutrients. Peter’s most nutrient dense day is July 29 2020 while his least nutrient-dense day is June 24 2020.

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