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
9.3
Zinc : Copper
24.2
Potassium : Sodium
1.5
Calcium : Magnesium
2.3
Iron : Copper
17.8
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
Calcium 30%
Vitamin D 31%
Manganese 32%
Magnesium 40%
Vitamin C 45%
Folate 46%
Vitamin E 46%
Potassium 55%
Copper 68%
Sodium 91%
Phosphorus 100%
Panto Acid (B5) 102%
Vitamin B6 105%
Omega-3 107%
Cystine 305%
Vitamin B12 255%
Vitamin B2 (Riboflavin) 141%
Vitamin A 146%
Selenium 367%
Zinc 106%

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
liver sausage 317.8 3.31 13%
headcheese -229.9 1.57 20%
sweetbread -214.8 3.18 12%
liverwurst 51.8 3.26 16%
lamb liver 1882.9 1.68 48%
ham -17.8 1.49 29%
liver pate -194.1 3.19 16%
frankfurter -688.1 2.90 17%
turkey -81.6 2.21 28%
pork sausage -240.6 3.25 20%
pork stomach, cooked -129.0 1.57 32%
veal liver 2189.5 1.92 55%
meatballs -637.2 2.86 19%
knackwurst -894.6 3.07 16%
beef tripe -182.6 0.94 38%
turkey liver 1258.5 1.89 47%
beef sausage -569.9 3.32 18%
bratwurst -726.3 3.33 16%
salami -328.5 3.78 18%
lamb (lean) 475.5 1.44 43%
lamb kidney 1122.3 1.12 52%
bologna -1520.2 3.10 11%
ground beef, 80/20 -1.4 2.70 31%
Poultry salad sandwich spread -197.3 2.00 33%
sandwich spread, pork -273.4 2.35 30%
beef liver 1990.8 1.75 60%
scrapple, pork -95.5 2.13 34%
ground turkey -250.8 2.58 30%
chicken liver 1010.5 1.72 50%
beef rib eye steak -134.0 2.48 33%
pork liver 1801.5 1.65 59%
beef kidney 1056.8 1.57 52%
lamb sweetbread 120.4 1.44 43%
ground beef -445.5 2.48 30%
sliced turkey pepperoni -74.7 2.43 35%
lamb heart 595.6 1.61 48%
pork ribs -976.9 3.61 18%
t-bone steak -637.7 2.94 26%
lamb leg -409.5 2.58 31%
sausage, italian -347.2 1.49 39%
roast beef -81.4 2.19 38%
beef tenderloin steak -354.0 2.62 32%
beef loin -472.1 2.78 30%
rotisserie chicken thigh w. skin -655.5 2.26 31%
beef rib, eye -364.2 2.65 32%
flank, steak -332.3 2.63 33%
beef tenderloin steak -422.8 2.73 31%
ground beef 70/30 -498.0 2.70 30%
pork loin 9.0 1.93 41%
ground beef 70/30 -546.7 2.77 30%
beef loin, top loin -282.4 2.50 34%
roast pork 23.7 1.99 41%
beef rib, small end -402.9 2.78 31%
roast ham -111.5 1.78 41%
pork ribs -25.6 2.16 39%
prok ears -762.8 1.66 35%
sirloin steak -242.6 2.43 36%
Smoked sausage -485.5 2.16 35%
rotisserie chicken back -741.3 2.12 32%
rib eye fillet 328.9 1.99 45%
ground beef, 75/25 -509.0 2.77 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3739.2 1.43 47%
mackerel 215.4 3.05 14%
sardine 658.8 2.08 38%
caviar 552.2 2.64 33%
salmon 1545.8 1.56 52%
herring 149.3 2.17 36%
trout 625.0 1.68 45%
mollusks conch 1134.7 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 44.2 0.17 7%
olives -11.7 1.45 3%
alfalfa 61.2 0.23 19%
escarole 197.6 0.19 24%
avocado -574.5 1.60 8%
blackberries 118.2 0.43 27%
raspberries 17.9 0.52 30%
beet greens 99.7 0.22 35%
collards 268.4 0.33 37%
sauerkraut 98.3 0.19 39%
zucchini 221.4 0.17 40%
cucumber 52.6 0.12 40%
chayote 120.4 0.24 41%
turnip greens 490.4 0.29 44%
spinach 723.5 0.23 49%
radishes 76.1 0.16 43%
summer squash 177.2 0.19 45%
arugula 26.9 0.25 45%
parsley 246.4 0.36 48%
celery 160.5 0.18 50%
cauliflower 209.1 0.25 50%
broccoli 260.5 0.35 50%
lettuce 55.2 0.15 50%
chives 10.7 0.30 48%
strawberries 20.6 0.32 49%
chard 94.9 0.19 51%
turnips 40.4 0.21 51%

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 117g/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 90
Bill 26% 1.79 117

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) 90 245
fat (g) 25 130
carbs (g) 0 85
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 19 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 4
Sardines, Canned in Oil, Drained 236
Poached Eggs 308
Bacon, Pork 112
Strawberries, Fresh 17
Tequila 96
Guacamole 81
Beef Steak, Sirloin, No Visible Fat Eaten 272
Lettuce, Mixed Greens 15
Avocado, Black Skin, California Type 114
Blue Cheese 55
Blue Cheese, Roquefort Dressing, Store Bought 156

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

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