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
lamb liver 17.9 1.68 48%
veal liver 16.9 1.92 55%
beef liver 16.5 1.75 60%
pork liver 16.3 1.65 59%
lamb kidney 17.2 1.12 52%
chicken liver 15.9 1.72 50%
beef kidney 15.1 1.57 52%
pork chops 13.5 1.74 54%
lamb heart 13.4 1.61 48%
turkey liver 12.3 1.89 47%
bison 12.6 1.71 53%
veal 13.0 1.51 65%
pork shoulder 12.7 1.62 56%
ground pork 12.1 1.85 54%
sirloin steak (lean) 12.2 1.77 57%
beef roast 12.1 1.78 48%
ground beef (lean) 12.8 1.44 60%
leg ham 12.2 1.65 56%
chicken breast 12.5 1.48 60%
rib eye fillet 11.4 1.99 45%
chuck steak 11.4 1.94 51%
beef heart 11.7 1.79 52%
veal loin 11.3 1.75 48%
lean pastrami 13.0 0.95 73%
top round steak 10.4 2.09 56%
roast beef 10.2 2.19 38%
porterhouse steak (fat trimmed) 11.6 1.45 50%
lamb shank 10.5 1.96 48%
pork (lean) 9.9 2.09 44%
roast pork 9.9 1.99 41%
pork ribs 9.6 2.16 39%
pork loin 9.8 1.93 41%
chicken drumstick 10.4 1.49 47%
turkey heart 9.7 1.74 47%
lamb (lean) 10.3 1.44 43%
beef tripe 11.1 1.03 55%
elk 9.1 1.93 44%
lamb lungs 10.6 0.95 58%
cream cheese (low fat) 10.4 1.05 76%
lamb chop 7.5 2.34 42%
lamb sweetbread 9.4 1.44 43%
turkey 7.9 1.89 50%
beef rib eye steak 6.6 2.48 33%
beef brisket 6.2 2.44 37%
cheddar 7.7 1.73 48%
beef shortribs 5.1 2.95 33%
gruyere cheese 2.5 4.13 22%
sirloin steak 6.1 2.43 36%
turkey 8.8 1.12 63%
beef brisket 5.1 2.80 33%

Seafood based foods

food name nutrient density energy density insulin load
cod 12.4 2.90 71%
salmon 15.1 1.56 52%
tuna 13.8 1.84 52%
trout 14.0 1.68 45%
sturgeon 14.2 1.35 49%
fish roe 14.0 1.43 47%
halibut 14.0 1.11 66%
octopus 12.6 1.64 71%
crab 14.2 0.83 71%
welk 9.9 2.75 82%
lobster 13.7 0.89 71%
anchovy 11.0 2.10 44%
rockfish 12.5 1.09 66%
white fish 12.4 1.08 70%
pollock 12.2 1.11 69%
clam 11.0 1.42 73%
sardine 9.6 2.08 38%
flounder 12.0 0.86 57%
crayfish 12.0 0.82 67%
herring 9.0 2.17 36%
haddock 11.2 1.16 71%
whiting 11.2 1.16 66%
shrimp 10.7 1.19 69%
perch 11.0 0.96 62%
caviar 7.3 2.64 33%
orange roughy 9.4 1.05 70%
mussel 9.6 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
spirulina 13.6 0.26 70%
seaweed (laver) 12.2 0.35 80%
peanut butter -0.2 5.90 18%
watercress 11.7 0.11 65%
pili nuts -4.1 7.19 7%
sunflower seeds -0.5 5.46 15%

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% 1.8 155
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) 155 280
fat (g) 35 195
carbs (g) 0 165
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 30 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)
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

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes