Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Denis get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 Denis’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Denis 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
6.4
Zinc : Copper
6.4
Potassium : Sodium
0.6
Calcium : Magnesium
1.8
Iron : Copper
9.4
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Denis’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin E 55%
Potassium 60%
Zinc 75%
Panto Acid (B5) 82%
Calcium 83%
Magnesium 92%
Omega-3 95%
Sodium 97%
Manganese 105%
Phosphorus 105%
Thiamin (B1) 109%
Folate 113%
Riboflavin (B2) 114%

optimal foods for you

The foods listed below will provide Denis with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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
lamb liver 1165.4 1.68 48%
veal liver 980.6 1.92 55%
liver sausage -45.9 3.31 13%
cream cheese -130.4 3.50 11%
gruyere cheese -145.8 4.13 22%
liverwurst -65.0 3.26 16%
salami -147.4 3.78 18%
swiss cheese -123.7 3.93 22%
colby -161.1 3.94 21%
monterey cheese -152.2 3.73 21%
cheddar cheese -232.6 4.10 20%
blue cheese -116.1 3.53 21%
brie -110.1 3.34 19%
liver pate -128.9 3.19 16%
muenster cheese -161.4 3.68 21%
egg yolk -20.8 2.75 18%
beef liver 751.0 1.75 60%
pork sausage -111.8 3.25 20%
camembert -88.2 3.00 21%
turkey liver 492.9 1.89 47%
beef kidney 613.2 1.57 52%
pork liver 698.2 1.65 59%
beef brains 177.7 1.51 22%
chorizo -456.7 4.55 17%
lamb kidney 678.6 1.12 52%
lamb brains 212.3 1.54 27%
edam cheese -220.6 3.57 23%
feta cheese -61.7 2.64 22%
gouda cheese -224.8 3.56 24%
beef sausage -283.8 3.32 18%
chicken liver 454.1 1.72 50%
ground beef, 80/20 -1.2 2.70 31%
goat cheese -172.6 2.64 21%
sweetbread -434.7 3.18 12%
lamb -1138.8 6.39 5%
bratwurst -426.6 3.33 16%
turkey -61.9 2.21 28%
pork ribs -474.8 3.61 18%
pepperoni -823.7 5.04 13%
sliced turkey pepperoni -31.6 2.43 35%
frankfurter -379.7 2.90 17%
meatballs -348.3 2.86 19%
knackwurst -441.6 3.07 16%
pork chops 343.9 1.74 54%
sandwich spread, pork -124.5 2.35 30%
ham 13.1 1.49 29%
whole egg 23.6 1.43 30%
roast ham 115.6 1.78 41%
beef rib eye steak -138.9 2.48 33%
headcheese -148.4 1.57 20%
lamb heart 235.8 1.61 48%
chicken breast breaded -80.8 2.63 39%
pork (lean) 87.2 2.09 44%
scrapple, pork -65.0 2.13 34%
beef heart 253.6 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1708.4 1.43 47%
mackerel 35.7 3.05 14%
caviar 125.8 2.64 33%
sardine 188.9 2.08 38%
salmon 391.6 1.56 52%
herring 40.6 2.17 36%
mollusks conch 447.4 1.30 54%
trout 245.9 1.68 45%
anchovy 78.6 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1150.3 5.46 15%
almonds 193.2 6.07 15%
walnuts 143.3 6.19 13%
almond butter 149.9 6.14 16%
hazelnuts -24.8 6.29 10%
garbanzo beans 1247.3 3.78 69%
peanut butter -108.1 5.90 18%
sesame butter -145.3 5.86 21%
black beans 881.8 3.41 73%
wheat bran 607.1 2.16 38%
lupin seeds 430.6 3.71 51%
edamame 746.5 1.21 41%
avocado 137.2 1.60 8%
flax seed -515.0 5.34 12%
olives -5.7 1.45 3%
pine nuts -936.3 6.73 11%
oat bran 532.0 2.46 65%
kidney beans 435.6 3.37 74%
endive 37.5 0.17 7%
escarole 175.3 0.19 24%
peas 106.2 3.52 63%
coconut meat -674.4 3.54 10%
pumpkin seeds -922.1 5.59 19%

macronutrients

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

macro targets

While Denis’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) 90 210
fat (g) 25 115
carbs (g) 0 135
energy (calories) 1950

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 Denis’s food log based on the harder to find 50% of the essential nutrients. Denis’s most nutrient dense day is June 29 2018 while his least nutrient-dense day is July 04 2018.

best and worst days

Denis’s food diary for the best and worst days are shown below for comparison. Denis 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)
Dark Chocolate Bar, 70%-85% Cacao 90
Bok Choy , Raw 10
Avocado, Black Skin, California Type 167
Scallions or Spring Onions, Tops and Bulb, Raw 2
Bacon, Pork 37
Figs, Fresh 47
Chicken Breast, Skin Removed Before Cooking 389
Oyster Mushrooms, Raw 41
Asparagus, Cooked from Fresh 33
Chinese Oyster Sauce 8
Soy Sauce, Low Sodium 9
Walnuts 53
Sesame Oil 40
Garlic, Cooked 6
Canola Oil 20
Maple Syrup, Pure 26
Goat Cheese, Soft 60
Black Pepper, Ground 6
Tomato Raw, Includes Cherry, Grape, Roma 9
White Wine, Other Types 123
Espresso, without Flavored Syrup 5
Scallions or Spring Onions, Tops and Bulb, Raw 5
Tip, Harzer Rolle 124
Dill Pickles 6

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 5
Migros Bio, Magerquark 306
Pear, Fresh 101
Apple, Fresh, With Skin 95
Honey 64
Walnuts 265
Watermelon, Fresh 23

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