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 55%
Sodium 63%
Phosphorus 68%
Potassium 71%
Manganese 73%
Iron 92%
Thiamin (B1) 114%
Magnesium 128%
Omega-3 130%
Niacin (B3) 136%
Panto Acid (B5) 137%
Leucine 145%
Valine 145%
Cystine 238%
Vitamin B-12 229%
Vitamin B-6 182%
Riboflavin (B2) 183%
Vitamin C 481%
Vitamin D 209%
Vitamin E 379%
Selenium 199%
Copper 317%
Zinc 263%
Calcium 169%

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 110.9 1.51 22%
whole egg 643.8 1.43 30%
lamb brains 158.8 1.54 27%
sweetbread -974.1 3.18 12%
lamb (lean) 1955.1 1.44 43%
turkey 3593.8 1.89 50%
egg yolk -946.6 2.75 18%
pork stomach, cooked -228.7 1.57 32%
beef tripe -234.3 0.94 38%
lamb liver 2268.7 1.68 48%
pork loin 1110.0 1.93 41%
ground beef, 80/20 -0.1 2.70 31%
lamb kidney 1757.2 1.12 52%
beef rib eye steak -26.6 2.48 33%
ground turkey -312.1 2.58 30%
ground beef -458.3 2.48 30%
pork ribs 664.3 2.16 39%
t-bone steak -759.4 2.94 26%
pork ribs -1401.9 3.61 18%
lamb sweetbread 360.0 1.44 43%
lamb leg -353.7 2.58 31%
roast beef 275.7 2.19 38%
rotisserie chicken back -719.5 2.12 32%
rotisserie chicken thigh w. skin -744.1 2.26 31%
roast pork 476.9 1.99 41%
beef loin -502.0 2.78 30%
flank, steak -250.8 2.63 33%
rib eye fillet 1057.5 1.99 45%
beef rib, eye -328.5 2.65 32%
ground beef 70/30 -536.7 2.70 30%
beef tenderloin steak -330.6 2.62 32%
beef tenderloin steak -424.7 2.73 31%
pork chops 2261.0 1.74 54%
beef rib, small end -393.4 2.78 31%
ground beef 70/30 -657.3 2.77 30%
beef loin, top loin -198.2 2.50 34%
turkey liver 1228.5 1.89 47%
lamb rib -1499.6 3.61 19%
prok ears -1027.7 1.66 35%
ground beef, 75/25 -539.2 2.77 31%
chicken liver 1412.0 1.72 50%
lamb heart 984.8 1.61 48%
sirloin steak -124.3 2.43 36%
veal liver 2597.0 1.92 55%
rotisserie chicken thigh -239.7 1.93 39%
beef kidney 1502.1 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4232.6 1.43 47%
mackerel 60.1 3.05 14%
sardine 737.2 2.08 38%
caviar 527.7 2.64 33%
salmon 2044.8 1.56 52%
herring 109.9 2.17 36%
trout 662.3 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 52.6 0.17 7%
olives -17.2 1.45 3%
alfalfa 108.0 0.23 19%
chicory greens 96.7 0.23 23%
escarole 206.4 0.19 24%
avocado -1765.8 1.60 8%
blackberries 109.7 0.43 27%
coriander 16.8 0.23 30%
raspberries 6.2 0.52 30%
beet greens 123.6 0.22 35%
banana pepper 316.7 0.27 36%
eggplant 24.2 0.25 35%
mustard greens 230.3 0.27 36%
collards 266.9 0.33 37%
jalapeno peppers 174.2 0.27 37%
sauerkraut 117.0 0.19 39%
pickles 87.6 0.12 40%
cucumber 87.6 0.12 40%
zucchini 201.3 0.17 40%
red peppers 202.3 0.31 40%
chayote 75.5 0.24 41%
turnip greens 715.5 0.29 44%
radishes 67.9 0.16 43%
spinach 978.9 0.23 49%
summer squash 158.2 0.19 45%
edamame 387.5 1.21 41%
arugula 34.9 0.25 45%
coconut meat -2368.8 3.54 10%
parsley 314.5 0.36 48%
asparagus 383.2 0.22 50%
artichokes 460.0 0.47 49%
sunflower seeds 101.9 5.46 15%
celery 152.9 0.18 50%
lettuce 70.8 0.15 50%
chives 12.9 0.30 48%
okra 194.4 0.22 50%
cauliflower 232.8 0.25 50%
brussel sprouts 274.2 0.42 50%
broccoli 262.5 0.35 50%
chard 116.3 0.19 51%
strawberries -93.6 0.32 49%
turnips 81.7 0.21 51%
coconut milk -4639.9 2.30 9%
soybeans (sprouted) 379.2 0.81 49%
chinese cabbage 360.4 0.12 54%
portabella mushrooms 627.5 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 May 31 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
Chard, Cooked 36
Meat drippings (lard, beef tallow, mutton tallow) 27
Lemon Juice, Fresh 3
Pork, Fresh, Belly, Raw 78
Healthworks, Psyllium Husk Powder 15
Vibrant Health, Green Vibrance 40
Bragg, Nutritional Yeast Seasoning 7
Strawberries, Fresh 18
Bragg, Nutritional Yeast Seasoning 1
Pork, Fresh, Belly, Raw 147
Walnuts 185

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