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
11.2
Zinc : Copper
2.0
Potassium : Sodium
2.1
Calcium : Magnesium
0.7
Iron : Copper
2.2
Calcium : Phosphorus
0.4

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 24%
Calcium 40%
Potassium 55%
Omega-3 64%
Niacin (B3) 84%
Thiamin (B1) 85%
Phosphorus 93%
Vitamin B6 99%
Folate 106%
Panto Acid (B5) 108%
Zinc 108%
Vitamin E 110%
Leucine 116%
Cystine 240%
Riboflavin (B2) 183%
Vitamin D 255%
Selenium 478%
Manganese 140%
Magnesium 116%

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
turkey liver 14.3 1.89 47%
beef kidney 10.4 1.57 52%
turkey heart 8.7 1.74 47%
lamb brains 3.8 1.54 27%
pork chops 9.1 1.74 54%
lamb heart 7.0 1.61 48%
chicken breast 9.3 1.48 60%
pork loin 5.7 1.93 41%
bison 7.7 1.71 53%
pork ribs 5.3 2.16 39%
roast pork 5.4 1.99 41%
pork shoulder 8.0 1.62 56%
beef roast 6.4 1.78 48%
porterhouse steak (fat trimmed) 6.1 1.45 50%
leg ham 7.2 1.65 56%
sirloin steak (lean) 7.5 1.77 57%
lamb (lean) 4.2 1.44 43%
ham 1.3 1.49 29%
pork (lean) 5.0 2.09 44%
roast beef 3.9 2.19 38%
chicken drumstick 4.8 1.49 47%
roast ham 3.8 1.78 41%
veal 8.4 1.51 65%
beef rib eye steak 2.8 2.48 33%
veal loin 4.9 1.75 48%
ground turkey 2.2 2.58 30%
lamb sweetbread 3.0 1.44 43%
lamb lungs 5.5 0.95 58%
ground beef (lean) 6.2 1.44 60%
beef tripe 4.7 1.03 55%
chuck steak 5.2 1.94 51%
sirloin steak 2.2 2.43 36%
elk 3.3 1.93 44%
beef loin, top loin 1.9 2.50 34%
lamb chop 3.3 2.34 42%
headcheese -2.5 1.57 20%
beef tenderloin steak 1.4 2.62 32%
beef heart 4.4 1.79 52%
beef rib, eye 1.3 2.65 32%
beef rib, small end 1.2 2.78 31%
turkey -0.4 2.21 28%
beef tenderloin steak 0.9 2.73 31%
turkey gizzard 4.7 1.55 57%
t-bone steak 0.0 2.94 26%
beef loin 0.6 2.78 30%
pork ribs -0.9 3.61 18%
lamb shank 3.1 1.96 48%
rotisserie chicken thigh 1.0 1.93 39%
beef brisket 1.2 2.44 37%
ground beef -0.0 2.48 30%
flank, steak 0.6 2.63 33%
chicken 0.6 2.19 36%
lamb leg 0.1 2.58 31%
ground beef 70/30 -0.0 2.70 30%
ground beef, 80/20 -0.1 2.70 31%
ground beef, 75/25 -0.0 2.77 31%
sweetbread -3.4 3.18 12%
beef brisket 0.4 2.80 33%
ground beef 70/30 -0.5 2.77 30%
beef brisket, flat half 0.0 2.89 32%
beef brisket, flat half -0.1 2.98 31%
duck -2.3 3.37 18%
beef shortribs -0.0 2.95 33%
goat cheese -3.0 2.64 21%
top round steak 3.2 2.09 56%
lamb rib -2.6 3.61 19%
lamb -5.2 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 12.7 1.56 52%
trout 10.5 1.68 45%
anchovy 10.3 2.10 44%
sturgeon 9.5 1.35 49%
mackerel 4.4 3.05 14%
sardine 7.8 2.08 38%
crab 13.1 0.83 71%
halibut 12.1 1.11 66%
tuna 9.9 1.84 52%
flounder 9.3 0.86 57%
lobster 12.0 0.89 71%
pollock 11.5 1.11 69%
herring 6.1 2.17 36%
rockfish 10.4 1.09 66%
crayfish 10.1 0.82 67%
perch 7.8 0.96 62%
haddock 9.6 1.16 71%
whiting 8.3 1.16 66%
white fish 7.6 1.08 70%
cod 10.0 2.90 71%
orange roughy 4.9 1.05 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) 120 225
fat (g) 25 120
carbs (g) 0 125
energy (calories) 1700

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 13 2019 while his least nutrient-dense day is February 11 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)
Green Tea, Brewed, Unsweetened 2

Worst Day

food name energy (kcal)
XXL Nutrition, MCT Oil 85

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes