Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rick 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.

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 Rick’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
3.2
Zinc : Copper
10.9
Potassium : Sodium
0.6
Calcium : Magnesium
5.5
Iron : Copper
13.2
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Rick’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, fatigue, inflammation.

nutrient % DRI prioritize
Manganese 20%
Potassium 20%
Magnesium 23%
Thiamin (B1) 26%
Zinc 30%
Sodium 32%
Folate 33%
Vitamin E 38%
Copper 41%
Panto Acid (B5) 48%
Phosphorus 50%
Iron 55%
Niacin (B3) 57%
Cystine 99%
Vitamin B-12 80%
Vitamin B-6 102%
Riboflavin (B2) 75%
Vitamin C 95%
Vitamin D 59%
Vitamin A 314%
Selenium 83%

optimal foods for you

The foods listed below will provide Rick with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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 liver 2253.0 1.75 60%
veal liver 2359.2 1.92 55%
lamb liver 2063.1 1.68 48%
pork liver 1917.0 1.65 59%
lamb kidney 1219.3 1.12 52%
pork chops 1292.5 1.74 54%
turkey liver 1335.3 1.89 47%
chicken liver 1141.1 1.72 50%
beef kidney 999.5 1.57 52%
egg white 283.4 0.52 74%
lamb (lean) 787.7 1.44 43%
kefir (low fat) 3.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3065.5 1.43 47%
crab 1002.8 0.83 71%
lobster 943.9 0.89 71%
mussel 895.9 0.86 63%
halibut 1030.5 1.11 66%
salmon 1294.8 1.56 52%
mollusks conch 998.3 1.30 54%
crayfish 491.7 0.82 67%
rockfish 647.1 1.09 66%
octopus 938.0 1.64 71%
clam 761.5 1.42 73%
flounder 301.7 0.86 57%
oysters 315.2 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 789.9 0.23 49%
wheat bran 1696.9 2.16 38%
amaranth leaves 503.5 0.21 86%
turnip greens 512.1 0.29 44%
portabella mushrooms 506.0 0.29 55%
oat bran 1768.3 2.46 65%
chinese cabbage 288.7 0.12 54%
asparagus 346.3 0.22 50%
pumpkin 323.7 0.20 76%
red peppers 364.7 0.31 40%
snap beans 262.0 0.15 58%
banana pepper 311.4 0.27 36%
winter squash 393.0 0.40 69%
kale 316.1 0.28 60%
shiitake mushroom 336.8 0.39 58%
escarole 216.3 0.19 24%
zucchini 197.0 0.17 40%
butternut squash 369.5 0.45 75%
collards 280.1 0.33 37%
artichokes 362.7 0.47 49%
cauliflower 215.8 0.25 50%
brussel sprouts 323.7 0.42 50%
celery 168.2 0.18 50%
mung beans 178.4 0.19 74%
parsley 271.8 0.36 48%
broccoli 271.6 0.35 50%
summer squash 168.0 0.19 45%
jalapeno peppers 203.5 0.27 37%
okra 176.2 0.22 50%
mustard greens 196.6 0.27 36%
watercress 87.7 0.11 65%
carrots 257.9 0.41 64%
pickles 73.1 0.12 40%
cucumber 73.1 0.12 40%
onions 191.1 0.32 65%
white mushroom 126.6 0.22 65%
chard 99.8 0.19 51%
radishes 75.5 0.16 43%
sauerkraut 96.5 0.19 39%
chayote 125.2 0.24 41%
beet greens 111.9 0.22 35%
seaweed (laver) 185.8 0.35 80%
lettuce 65.5 0.15 50%
coconut water 82.7 0.19 66%
chicory greens 94.6 0.23 23%
radicchio 85.9 0.23 68%
endive 50.5 0.17 7%
cabbage 78.8 0.23 55%
alfalfa 71.4 0.23 19%
turnips 58.2 0.21 51%
rhubarb 54.1 0.21 55%
peas 175.9 0.42 65%
eggplant 53.7 0.25 35%
red cabbage 79.2 0.29 55%
cantaloupe 85.7 0.34 70%
arugula 27.8 0.25 45%
coriander 15.3 0.23 30%
pinto beans 7.7 0.22 83%
turnips -6.1 0.22 61%
spirulina 12.8 0.26 70%
blackberries 108.6 0.43 27%
celeriac 88.0 0.42 72%
chives 11.5 0.30 48%
carambola 21.5 0.31 56%
strawberries 14.5 0.32 49%
limes -20.7 0.30 70%
beets 50.1 0.43 70%
soybeans (sprouted) 277.5 0.81 49%
mulberries 37.0 0.43 74%
seaweed (kelp) 33.5 0.43 77%
grapefruit -58.1 0.30 83%
seaweed (wakame) 33.7 0.45 79%
boysenberries 29.5 0.50 54%
watermelon -123.8 0.30 60%
gooseberries -40.1 0.44 52%

macronutrients

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

protein

Rick’s protein intake is 0.8g/kg LBM or 57g/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 Rick’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 28
RDI/sedentary ~11% 0.8 55
typical ~16% 1.2 83
minimum nutrient optimiser ~24% 1.8 95
Rick 25% 0.83 57

macro targets

While Rick’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) 95 230
fat (g) 30 90
carbs (g) 0 145
energy (calories) 1750

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 Rick’s food log based on the harder to find 50% of the essential nutrients. Rick’s most nutrient dense day is August 02 2018 while his least nutrient-dense day is July 31 2018.

best and worst days

Rick’s food diary for the best and worst days are shown below for comparison. Rick 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)
Fried Pork Rinds 174
Now, Cod Liver Oil, 650 mg 5
Eggs, Cooked 136
Spinach, Cooked from Fresh 39
Mushrooms, Raw 21
Chicken Breast, Skin Removed Before Cooking 425
Red Bell Peppers, Raw 2
Cashews, Raw 45
Co-op, Sundried Tomatoes in Oil 45
Olive Oil 119

Worst Day

food name energy (kcal)
Red Bell Peppers, Cooked 2
Co-op, Sundried Tomatoes in Oil 45
Cashews, Raw 45
Cheddar Cheese, Natural 115
Now, Cod Liver Oil, 650 mg 5
Nature Made, Omega-3, 500 mg 10
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 1618
Raspberries, Fresh, Red 15
Jalna, Greek Yoghurt 129

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