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).

supplements

The supplements listed below will provide Peter 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
5.1
Zinc : Copper
8.1
Potassium : Sodium
1.1
Calcium : Magnesium
1.9
Iron : Copper
6.9
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 97%
Potassium 113%
Calcium 149%
Magnesium 153%
Phosphorus 177%
Vitamin E 180%
Zinc 180%
Manganese 194%
Cystine 404%
Folate 204%
Niacin (B3) 267%
Copper 334%

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
sweetbread -13.8 3.18 12%
headcheese -175.0 1.57 20%
lamb brains -66.3 1.54 27%
ham -22.0 1.49 29%
goat cheese -228.1 2.64 21%
turkey -60.9 2.21 28%
lamb (lean) 604.2 1.44 43%
ground beef, 80/20 -0.9 2.70 31%
beef rib eye steak -131.0 2.48 33%
ground beef -274.7 2.48 30%
ground turkey -288.2 2.58 30%
lamb sweetbread 73.4 1.44 43%
lamb leg -246.6 2.58 31%
beef loin -277.5 2.78 30%
roast ham 16.1 1.78 41%
beef rib, eye -207.4 2.65 32%
beef tenderloin steak -207.6 2.62 32%
beef tenderloin steak -252.3 2.73 31%
beef loin, top loin -149.9 2.50 34%
beef rib, small end -240.9 2.78 31%
roast beef -55.4 2.19 38%
ground beef 70/30 -337.3 2.70 30%
t-bone steak -538.9 2.94 26%
sirloin steak -112.3 2.43 36%
ground beef 70/30 -386.9 2.77 30%
lamb rib -732.9 3.61 19%
flank, steak -253.2 2.63 33%
pork ribs -840.5 3.61 18%
ground beef, 75/25 -332.9 2.77 31%
turkey liver 389.8 1.89 47%
beef brisket -104.7 2.44 37%
pork loin -45.2 1.93 41%
rotisserie chicken thigh -222.4 1.93 39%
roast pork -61.7 1.99 41%
pork ribs -110.5 2.16 39%
beef brisket, flat half -341.5 2.98 31%
beef brisket -246.9 2.80 33%
lamb heart 209.8 1.61 48%
beef brisket, flat half -311.8 2.89 32%
beef shortribs -264.7 2.95 33%
elk 30.6 1.93 44%
duck -1147.8 3.37 18%
chicken drumstick 4.3 1.49 47%
beef roast 217.0 1.78 48%
turkey heart 49.4 1.74 47%
veal loin 118.2 1.75 48%
pork (lean) -40.2 2.09 44%
lamb chop -28.4 2.34 42%
porterhouse steak (fat trimmed) 58.3 1.45 50%
lamb shank 184.1 1.96 48%
beef tripe 163.7 1.03 55%
pork chops 402.2 1.74 54%
beef kidney 6.9 1.57 52%
bison 173.0 1.71 53%
chuck steak 119.7 1.94 51%
chicken -882.0 2.19 36%
beef heart 7.9 1.79 52%
lamb lungs 63.3 0.95 58%
sirloin steak (lean) 289.8 1.77 57%
pork shoulder 149.0 1.62 56%
leg ham 130.5 1.65 56%
ground beef (lean) 218.5 1.44 60%
turkey gizzard 41.1 1.55 57%
chicken breast 231.4 1.48 60%
top round steak 70.6 2.09 56%
veal 163.5 1.51 65%
lamb -1901.3 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -68.9 3.05 14%
sardine 81.6 2.08 38%
herring -19.5 2.17 36%
trout 83.4 1.68 45%
anchovy 130.1 2.10 44%
salmon 314.0 1.56 52%
sturgeon 31.8 1.35 49%
flounder 72.2 0.86 57%
tuna 144.3 1.84 52%
crab 787.9 0.83 71%
lobster 745.7 0.89 71%
halibut 472.7 1.11 66%
crayfish 387.5 0.82 67%
perch 28.4 0.96 62%
rockfish 215.4 1.09 66%
whiting 78.0 1.16 66%
pollock 179.7 1.11 69%
orange roughy 85.0 1.05 70%
white fish 28.2 1.08 70%
haddock 45.3 1.16 71%
cod 214.7 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) 90 220
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 February 26 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