Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tien 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 Tien’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
1.0
Zinc : Copper
13.1
Potassium : Sodium
0.4
Calcium : Magnesium
3.8
Iron : Copper
18.4
Calcium : Phosphorus
2.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Tien’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: insomnia.

nutrient % DRI prioritize
Potassium 25%
Phosphorus 40%
Magnesium 59%
Vitamin D 69%
Calcium 73%
Vitamin E 76%
Folate 84%
Zinc 84%
Methionine 99%
Copper 100%
Cystine 106%
Valine 106%
Tryptophan 110%
Omega-3 481%
Vitamin B6 451%
Vitamin B3 (Niacin) 118%
Vitamin B1 (Thiamin) 134%
Vitamin A 290%

optimal foods for you

The foods listed below will provide Tien 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
turkey 13568.0 1.89 50%
lamb (lean) 2150.0 1.44 43%
pork chops 2379.6 1.74 54%
lamb liver 2205.9 1.68 48%
veal liver 2144.1 1.92 55%
beef liver 1994.9 1.75 60%
lamb kidney 1179.8 1.12 52%
pork liver 1579.4 1.65 59%
egg white 589.3 0.52 74%
chicken breast 1047.2 1.48 60%
pork loin 1314.1 1.93 41%
kefir (low fat) 3.0 0.41 64%
lamb heart 956.3 1.61 48%
beef kidney 908.5 1.57 52%
pork shoulder 945.4 1.62 56%
leg ham 932.5 1.65 56%
lean pastrami 362.5 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4279.1 1.43 47%
salmon 2819.1 1.56 52%
halibut 2062.4 1.11 66%
rockfish 1614.2 1.09 66%
flounder 1042.4 0.86 57%
pollock 713.9 1.11 69%
whiting 742.2 1.16 66%
tuna 1225.3 1.84 52%
orange roughy 537.7 1.05 70%
trout 978.4 1.68 45%
perch 385.5 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 799.5 0.23 49%
turnip greens 642.3 0.29 44%
amaranth leaves 462.0 0.21 86%
portabella mushrooms 430.4 0.29 55%
chinese cabbage 258.0 0.12 54%
asparagus 313.5 0.22 50%
zucchini 189.7 0.17 40%
banana pepper 254.9 0.27 36%
pumpkin 186.9 0.20 76%
artichokes 414.2 0.47 49%
kale 239.3 0.28 60%
mung beans 167.1 0.19 74%
watercress 87.5 0.11 65%
snap beans 113.8 0.15 58%
summer squash 139.9 0.19 45%
escarole 135.1 0.19 24%
okra 148.7 0.22 50%
mustard greens 169.5 0.27 36%
parsley 234.7 0.36 48%
cauliflower 146.8 0.25 50%
celery 83.8 0.18 50%
chard 87.6 0.19 51%
lettuce 55.3 0.15 50%
broccoli 206.7 0.35 50%
white mushroom 106.1 0.22 65%
seaweed (laver) 206.1 0.35 80%
red peppers 171.6 0.31 40%
cucumber 13.3 0.12 40%
pickles 13.3 0.12 40%
collards 177.6 0.33 37%
beet greens 90.8 0.22 35%
radishes 32.5 0.16 43%
brussel sprouts 240.2 0.42 50%
endive 35.9 0.17 7%
radicchio 75.8 0.23 68%
chicory greens 75.6 0.23 23%
jalapeno peppers 101.2 0.27 37%
alfalfa 68.6 0.23 19%
sauerkraut 37.7 0.19 39%
onions 137.3 0.32 65%
rhubarb 50.5 0.21 55%
coconut water 10.6 0.19 66%
turnips 24.2 0.21 51%
shiitake mushroom 164.2 0.39 58%
winter squash 169.8 0.40 69%
cabbage 22.9 0.23 55%
coriander 12.9 0.23 30%
arugula 25.6 0.25 45%
carrots 153.0 0.41 64%
pinto beans 7.1 0.22 83%
chayote 19.1 0.24 41%
butternut squash 183.0 0.45 75%
eggplant 9.7 0.25 35%
celeriac 149.4 0.42 72%
spirulina 15.4 0.26 70%
red cabbage 20.7 0.29 55%
chives 10.1 0.30 48%
peas 102.8 0.42 65%
blackberries 102.6 0.43 27%
oat bran 1747.6 2.46 65%
edamame 721.6 1.21 41%
turnips -91.2 0.22 61%
soybeans (sprouted) 356.7 0.81 49%
seaweed (kelp) 25.1 0.43 77%
mulberries 22.8 0.43 74%
limes -88.5 0.30 70%
seaweed (wakame) 37.4 0.45 79%
boysenberries 55.0 0.50 54%
cantaloupe -77.0 0.34 70%
beets -14.5 0.43 70%
carambola -101.8 0.31 56%
gooseberries -36.9 0.44 52%

macronutrients

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

protein

Tien’s protein intake is 2.6g/kg LBM or 140g/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 Tien’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 22
RDI/sedentary ~11% 0.8 44
typical ~16% 1.2 66
minimum nutrient optimiser ~24% 1.8 75
Tien 26% 2.57 140

macro targets

While Tien’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) 75 190
fat (g) 20 75
carbs (g) 0 115
energy (calories) 1450

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 Tien’s food log based on the harder to find 50% of the essential nutrients. Tien’s most nutrient dense day is June 15 2018 while his least nutrient-dense day is June 12 2018.

best and worst days

Tien’s food diary for the best and worst days are shown below for comparison. Tien 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)
Kirkland Signature, Organic Virgin Coconut Oil 93
President's Choice, Extra Virgin Olive Oil 80
Kirkland Signature, Almonds, Whole 86
Wholly Guacamole, Organic, Minis 120
Fresh Attitude, Baby Romaine Mix 15
Pinty's, Chicken Breast Filets 179
Broccoli, Cooked From Fresh 35
Celery, Raw 8
Espresso, without Flavored Syrup 3
Walnuts 131
Beef, Loin, Strip Loin, New York Steak, Boneless, Lean and Fat, 3mm, 1/8" Trim, Cooked, Broiled 635
Chosen Foods, 100% Avocado Oil 130
Bubbies, Kosher Dill Pickles 3
MusclePharm, Combat, Protein Powder, Chocolate Milk 74
Organika, Enhanced Collagen 71
Kale, Raw 32
Blueberries, Wild, Frozen 36
Organika, Spirulina 20

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 5
Kirkland Signature, Organic Ground Beef 85% Lean 429
Lundberg, rice, Wild Blend, dry 231
Turmeric, Ground 2
Red Bell Peppers, Raw 31
Kirkland Signature, Basil Pesto 330
Flax for Nutrition, Cold Milled Golden Roasted Flax Seed 167
Bob Evans, Broccoli, Steamed 35
Kirkland Signature, Almonds, Whole 173
MusclePharm, Combat, Protein Powder, Chocolate Milk 74
Organika, Enhanced Collagen 71
Kirkland Signature,Whole Blueberries Frozen 57
Cinnamon, Ground 2
Fresh Attitude, Baby Spinach 10
President's Choice, Extra Virgin Olive Oil 160
Pinty's, Chicken Breast Filets 179
Kirkland Signature, Shredded Cheese, Tex Mex 110
Wildbrine, Raw Organic Kraut 8
Burnbrae Farms, Free Run Large Eggs 70
Butter, Unsalted 36

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