Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Bill 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 with a low insulin load diet and being autoimmune.

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 Bill’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
9.1
Zinc : Copper
23.2
Potassium : Sodium
1.4
Calcium : Magnesium
2.4
Iron : Copper
18.8
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Bill’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: hypothyroidism, inflammation.

nutrient % DRI prioritize
Manganese 26%
Vitamin D 28%
Sodium 37%
Magnesium 42%
Calcium 50%
Potassium 54%
Folate 64%
Vitamin E 73%
Copper 75%
Omega-3 95%
Phosphorus 99%
Niacin (B3) 102%
Panto Acid (B5) 104%
Cystine 287%
Vitamin B-12 266%
Vitamin B-6 105%
Riboflavin (B2) 137%
Vitamin C 133%
Vitamin A 143%
Selenium 375%
Zinc 116%

optimal foods for you

The foods listed below will provide Bill with the nutrients that he is currently not getting in large amounts while also aligning with his 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
turkey liver 17.7 1.89 47%
chicken liver 17.5 1.72 50%
lamb liver 16.4 1.68 48%
veal liver 18.3 1.92 55%
beef liver 18.1 1.75 60%
lamb kidney 14.6 1.12 52%
pork liver 16.6 1.65 59%
turkey heart 9.5 1.74 47%
beef kidney 10.1 1.57 52%
liver sausage 3.2 3.31 13%
liverwurst 2.1 3.26 16%
lamb heart 6.7 1.61 48%
ham 1.0 1.49 29%
chicken breast 7.2 1.48 60%
beef roast 4.8 1.78 48%
sweetbread -1.4 3.18 12%
bison 5.8 1.71 53%
lamb lungs 5.8 0.95 58%
pork chops 5.9 1.74 54%
pork loin 3.2 1.93 41%
pork ribs 3.1 2.16 39%
lamb (lean) 2.8 1.44 43%
roast pork 3.0 1.99 41%
rib eye fillet 3.7 1.99 45%
porterhouse steak (fat trimmed) 3.9 1.45 50%
beef rib eye steak 1.3 2.48 33%
ground turkey 0.8 2.58 30%
ground pork 5.2 1.85 54%
headcheese -3.0 1.57 20%
pork shoulder 5.1 1.62 56%
roast ham 1.8 1.78 41%
roast beef 1.7 2.19 38%
sirloin steak (lean) 5.4 1.77 57%
lamb sweetbread 1.6 1.44 43%
liver pate -1.8 3.19 16%
veal 6.6 1.51 65%
bratwurst -1.8 3.33 16%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 12.4 1.43 47%
caviar 9.6 2.64 33%
mackerel 5.1 3.05 14%
salmon 11.3 1.56 52%
trout 9.1 1.68 45%
oysters 11.0 1.02 59%
crab 13.3 0.83 71%
mussel 11.4 0.86 63%
herring 6.6 2.17 36%
anchovy 8.1 2.10 44%
sturgeon 8.0 1.35 49%
tuna 9.3 1.84 52%
sardine 6.1 2.08 38%
lobster 11.7 0.89 71%
halibut 10.8 1.11 66%
crayfish 10.0 0.82 67%
mollusks conch 7.2 1.30 54%
flounder 7.3 0.86 57%
pollock 10.2 1.11 69%
rockfish 9.1 1.09 66%
octopus 10.5 1.64 71%
perch 5.8 0.96 62%
haddock 7.8 1.16 71%
whiting 6.6 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
endive 15.6 0.17 7%
beet greens 17.9 0.22 35%
spinach 20.4 0.23 49%
escarole 12.1 0.19 24%
zucchini 14.4 0.17 40%
chard 16.5 0.19 51%
alfalfa 9.1 0.23 19%
chives 14.9 0.30 48%
lettuce 14.9 0.15 50%
watercress 18.3 0.11 65%
arugula 13.8 0.25 45%
parsley 14.2 0.36 48%
turnip greens 13.1 0.29 44%
broccoli 14.0 0.35 50%
summer squash 11.4 0.19 45%
collards 9.0 0.33 37%
cauliflower 11.1 0.25 50%
radishes 9.0 0.16 43%
celery 10.6 0.18 50%
sauerkraut 7.5 0.19 39%
amaranth leaves 18.2 0.21 86%
kale 11.8 0.28 60%
chayote 7.2 0.24 41%
blackberries 4.2 0.43 27%
cucumber 6.0 0.12 40%
radicchio 11.6 0.23 68%
avocado -0.2 1.60 8%
raspberries 2.3 0.52 30%
olives -3.3 1.45 3%
peas 8.3 0.42 65%
carrots 7.9 0.41 64%
turnips 4.3 0.21 51%
onions 7.4 0.32 65%
winter squash 8.1 0.40 69%
pumpkin 8.7 0.20 76%
butternut squash 9.0 0.45 75%
rhubarb 3.8 0.21 55%
strawberries 2.5 0.32 49%
carambola 2.9 0.31 56%

macronutrients

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

protein

Bill’s protein intake is 1.8g/kg LBM or 116g/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 Bill’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 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 115
Bill 27% 1.78 116

macro targets

While Bill’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) 115 245
fat (g) 25 135
carbs (g) 0 125
energy (calories) 1850

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 Bill’s food log based on the harder to find 50% of the essential nutrients. Bill’s most nutrient dense day is June 17 2018 while his least nutrient-dense day is June 15 2018.

best and worst days

Bill’s food diary for the best and worst days are shown below for comparison. Bill 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)
Coffee, Prepared From Grounds 7

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 7
Keto MCT Oil 200
Oil, Olive, Salad or Cooking 119
Avocado, Black Skin, California Type 170
Hamburger or Ground Beef, 80% Lean 432
Egg Yolks, Cooked 47
Blue Cheese 110
Pre, Beef Ribeye Steak 763
Asparagus, Cooked from Fresh 17
Red Wine, Other Types 200
Oil, Olive, Salad or Cooking 239
Primal Thin, Protein Bar, Sweet Cream 130
Ice Cream, Vanilla or Other Flavors, Includes Chocolate Chip 137

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes