Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ana get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss with a low insulin load diet and being paleo.

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 Ana’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
3.9
Zinc : Copper
6.7
Potassium : Sodium
1.1
Calcium : Magnesium
3.6
Iron : Copper
6.6
Calcium : Phosphorus
2.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ana’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: high estrogen, fatigue, inflammation, insomnia, headaches.

nutrient % DRI prioritize
Folate 44%
Phosphorus 68%
Potassium 71%
Iron 92%
Sodium 95%
Calcium 109%
Thiamin (B1) 114%
Manganese 121%
Magnesium 128%
Omega-3 130%
Niacin (B3) 136%
Panto Acid (B5) 137%
Leucine 145%
Cystine 238%
Vitamin B12 229%
Vitamin B6 168%
Vitamin B2 (Riboflavin) 167%
Vitamin C 192%
Vitamin D 209%
Vitamin E 253%
Selenium 199%
Copper 282%
Zinc 213%

optimal foods for you

The foods listed below will provide Ana with the nutrients that she is currently not getting in large amounts while also aligning with her 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
beef brains 361.4 1.51 22%
lamb brains 364.5 1.54 27%
whole egg 508.6 1.43 30%
sweetbread -714.7 3.18 12%
turkey 3428.2 1.89 50%
egg yolk -556.0 2.75 18%
lamb liver 2384.7 1.68 48%
pork stomach, cooked -249.0 1.57 32%
lamb (lean) 1170.6 1.44 43%
beef tripe -247.3 0.94 38%
lamb kidney 1762.1 1.12 52%
pork loin 752.0 1.93 41%
ground beef, 80/20 -0.9 2.70 31%
ground turkey -257.2 2.58 30%
beef rib eye steak -147.9 2.48 33%
ground beef -533.5 2.48 30%
lamb sweetbread 277.5 1.44 43%
pork ribs -1291.4 3.61 18%
pork ribs 412.7 2.16 39%
t-bone steak -781.4 2.94 26%
turkey liver 1218.2 1.89 47%
lamb leg -481.0 2.58 31%
veal liver 2360.3 1.92 55%
roast pork 329.2 1.99 41%
beef kidney 1503.0 1.57 52%
roast beef 68.4 2.19 38%
chicken liver 1293.9 1.72 50%
rotisserie chicken thigh w. skin -788.1 2.26 31%
lamb heart 912.3 1.61 48%
flank, steak -355.6 2.63 33%
beef loin -589.0 2.78 30%
beef tenderloin steak -427.3 2.62 32%
beef rib, eye -433.2 2.65 32%
beef tenderloin steak -520.0 2.73 31%
ground beef 70/30 -619.6 2.70 30%
rotisserie chicken back -909.1 2.12 32%
ground beef 70/30 -709.8 2.77 30%
beef rib, small end -494.0 2.78 31%
beef loin, top loin -314.4 2.50 34%
rib eye fillet 694.5 1.99 45%
prok ears -1047.2 1.66 35%
lamb rib -1479.7 3.61 19%
pork chops 1737.2 1.74 54%
sirloin steak -245.2 2.43 36%
ground beef, 75/25 -624.9 2.77 31%
rotisserie chicken thigh -355.2 1.93 39%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4365.3 1.43 47%
mackerel 162.1 3.05 14%
sardine 992.1 2.08 38%
caviar 668.7 2.64 33%
salmon 2119.6 1.56 52%
herring 161.9 2.17 36%
trout 762.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 52.3 0.17 7%
olives -18.1 1.45 3%
alfalfa 100.0 0.23 19%
chicory greens 97.0 0.23 23%
escarole 209.3 0.19 24%
avocado -1336.3 1.60 8%
blackberries 97.8 0.43 27%
coriander 16.6 0.23 30%
raspberries -6.0 0.52 30%
beet greens 124.9 0.22 35%
banana pepper 309.8 0.27 36%
eggplant 32.8 0.25 35%
mustard greens 226.9 0.27 36%
collards 274.0 0.33 37%
jalapeno peppers 197.9 0.27 37%
sauerkraut 131.5 0.19 39%
zucchini 250.8 0.17 40%
pickles 99.1 0.12 40%
cucumber 99.1 0.12 40%
red peppers 234.7 0.31 40%
chayote 92.9 0.24 41%
turnip greens 645.0 0.29 44%
radishes 74.9 0.16 43%
spinach 924.6 0.23 49%
edamame 759.6 1.21 41%
summer squash 202.3 0.19 45%
arugula 34.3 0.25 45%
sunflower seeds 449.9 5.46 15%
coconut meat -2094.7 3.54 10%
parsley 305.1 0.36 48%
asparagus 367.9 0.22 50%
artichokes 443.9 0.47 49%
celery 167.3 0.18 50%
lettuce 68.7 0.15 50%
okra 192.3 0.22 50%
cauliflower 228.9 0.25 50%
chives 12.4 0.30 48%
brussel sprouts 264.1 0.42 50%
broccoli 258.6 0.35 50%
strawberries -47.3 0.32 49%
chard 110.7 0.19 51%
turnips 92.3 0.21 51%
soybeans (sprouted) 335.7 0.81 49%
chinese cabbage 344.5 0.12 54%
coconut milk -4091.1 2.30 9%
portabella mushrooms 542.4 0.29 55%

macronutrients

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

protein

Ana’s protein intake is 1.5g/kg LBM or 64g/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 Ana’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 17
RDI/sedentary ~11% 0.8 34
typical ~16% 1.2 52
minimum nutrient optimiser ~24% 1.8 60
Ana 26% 1.50 64

macro targets

While Ana’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) 60 180
fat (g) 15 95
carbs (g) 0 65
energy (calories) 1350

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 Ana’s food log based on the harder to find 50% of the essential nutrients. Ana’s most nutrient dense day is June 01 2018 while her least nutrient-dense day is May 28 2018.

best and worst days

Ana’s food diary for the best and worst days are shown below for comparison. Ana 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)
fish head broth 248
Bragg, Nutritional Yeast Seasoning 7
Avocados, Raw, All Commercial Varieties 56
Lettuce, Iceberg 16
Eggs, Cooked 155
Radish, Raw 6
Strawberries, Fresh 5
Oil, Olive, Salad or Cooking 119
Lemon Juice, Fresh 5
Carlson, The Very Finest Fish Oil, Soft Gels, Natural Lemon Flavor 40
Collards, Raw 32
Bacon, Ham or Sausage Fat 19
fish head broth 186
Sprouts Farmers Market, Whole Psyllium Husk, Steam-Treated, Dietary Supplement 15

Worst Day

food name energy (kcal)
Trader Joe's, Fully Cooked Pork Belly 42
Green Beans, Cooked from Fresh 44
Giant Eagle, Ground Beef Burgers, 80% Lean 380
Watermelon, Fresh 686
Golden Corral Buffet & Grill, collard greens, fresh kettle cooked 70
Beef Steak, Rib Eye, Visible Fat Eaten 213

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