Nutrition Fingerprint

recommended approach

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

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 Tom’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
3.0
Zinc : Copper
2.5
Potassium : Sodium
2.8
Calcium : Magnesium
0.9
Iron : Copper
4.7
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 42%
Sodium 65%
Vitamin B12 87%
Calcium 97%
Zinc 116%
Leucine 130%
Methionine 135%
Lysine 142%
Niacin (B3) 145%
Valine 146%
Isoleucine 149%
Thiamin (B1) 151%
Panto Acid (B5) 164%

optimal foods for you

The foods listed below will provide Tom with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 22935.2 1.89 50%
chorizo -583.4 4.55 17%
gruyere cheese -43.4 4.13 22%
lamb -3581.2 6.39 5%
lamb (lean) 3661.1 1.44 43%
pork chops 3207.4 1.74 54%
cheddar cheese -278.0 4.10 20%
swiss cheese -38.9 3.93 22%
colby -151.7 3.94 21%
pepperoni -1836.3 5.04 13%
parmesan cheese -743.6 4.20 34%
monterey cheese -111.6 3.73 21%
salami -249.7 3.78 18%
muenster cheese -149.6 3.68 21%
liver sausage 385.6 3.31 13%
gouda cheese -78.7 3.56 24%
edam cheese -81.0 3.57 23%
blue cheese -117.4 3.53 21%
pork loin 2237.9 1.93 41%
rib eye fillet 1989.5 1.99 45%
bratwurst -19.3 3.33 16%
brie -118.6 3.34 19%
cream cheese -365.1 3.50 11%
pork ribs -580.7 3.61 18%
beef shortribs 371.0 2.95 33%
lamb rib -639.1 3.61 19%
veal liver 1806.0 1.92 55%
liverwurst -217.4 3.26 16%
beef brisket, flat half 196.6 2.98 31%
pork sausage -219.9 3.25 20%
pork ribs 1376.7 2.16 39%
beef sausage -400.4 3.32 18%
beef brisket 332.5 2.80 33%
beef brisket, flat half 192.3 2.89 32%
lamb liver 1957.8 1.68 48%
chicken 1153.6 2.19 36%
liver pate -363.6 3.19 16%
camembert -81.6 3.00 21%
roast beef 1107.7 2.19 38%
beef rib, small end 238.4 2.78 31%
mozzarella -157.2 3.04 34%
beef liver 1744.7 1.75 60%
t-bone steak -23.4 2.94 26%
ground beef, 75/25 164.9 2.77 31%
beef tenderloin steak 216.6 2.73 31%
limburger cheese -581.6 3.27 19%
beef loin 145.6 2.78 30%
beef rib eye steak 578.6 2.48 33%
top round steak 1140.1 2.09 56%
flank, steak 324.5 2.63 33%
beef rib, eye 284.6 2.65 32%
ground beef 70/30 88.6 2.77 30%
bologna -419.8 3.10 11%
chuck steak 1289.0 1.94 51%
ground beef 70/30 152.0 2.70 30%
lamb leg 308.1 2.58 31%
pork (lean) 1037.2 2.09 44%
beef brisket 512.8 2.44 37%
beef tenderloin steak 247.7 2.62 32%
ground turkey 290.4 2.58 30%
pork liver 1659.7 1.65 59%
lamb shank 1188.5 1.96 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3432.4 1.43 47%
welk 1277.2 2.75 82%
salmon 2838.7 1.56 52%
cod 833.2 2.90 71%
mackerel 88.2 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
peanut butter -86.6 5.90 18%
sesame butter -502.3 5.86 21%
hazelnuts -1193.9 6.29 10%
egg noodles, enriched -122.5 4.75 64%
oat flour -326.9 4.04 67%
pumpkin seeds -2792.4 5.59 19%
white flour -4.4 3.67 92%
wheat flour -3.9 3.63 91%
butternuts -3667.4 6.12 17%
shallots -66.9 3.48 80%
sunflower seeds -3078.8 5.46 15%
pistachio nuts -3466.6 5.69 22%
pecans -5284.1 6.91 6%
egg noodles -750.1 3.84 83%
pili nuts -5762.8 7.19 7%
candied fruit -1.3 3.22 98%
lupin seeds -738.9 3.71 51%
wheat, soft white -325.8 3.40 76%
walnuts -4451.1 6.19 13%
brazil nuts -5065.7 6.59 9%
sesame seeds -4708.4 6.31 10%
flax seed -3472.4 5.34 12%
peanuts -4501.7 5.99 18%
cashews -4263.8 5.80 26%

macronutrients

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

protein

Tom’s protein intake is 0.9g/kg LBM or 76g/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 Tom’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 35
RDI/sedentary ~11% 0.8 69
typical ~16% 1.2 104
minimum nutrient optimiser ~24% 1.8 120
Tom 12% 0.88 76

macro targets

While Tom’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) 120 280
fat (g) 35 165
carbs (g) 0 185
energy (calories) 2700

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 Tom’s food log based on the harder to find 50% of the essential nutrients. Tom’s most nutrient dense day is October 29 2017 while his least nutrient-dense day is October 30 2017.

best and worst days

Tom’s food diary for the best and worst days are shown below for comparison. Tom 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 juice (TB12) 327
pasta with creamy sauce (TB12) 755
green apple smoothie (TB12) 252
orange coconut smoothie (TB12) 588
avocado ice cream (TB12) 529

Worst Day

food name energy (kcal)
blueberry banana smoothie (TB12) 317
salmon burger with avocado (TB12) 789
potato and broccoli frittata (TB12) 698
green risotto with lemon cream (TB12) 632
blackberry acai smoothie (TB12) 108

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