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%
Sodium 60%
Vitamin D 69%
Zinc 98%
Methionine 99%
Cystine 106%
Folate 106%
Valine 106%
Manganese 109%
Tryptophan 110%
Copper 112%
Vitamin B-6 451%
Niacin (B3) 118%
Thiamin (B1) 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
veal liver 19.6 1.92 55%
beef liver 19.1 1.75 60%
lamb liver 17.1 1.68 48%
chicken liver 16.6 1.72 50%
pork liver 14.8 1.65 59%
turkey liver 14.5 1.89 47%
lamb kidney 13.3 1.12 52%
veal 12.5 1.51 65%
chicken breast 11.8 1.48 60%
pork chops 12.0 1.74 54%
lean pastrami 10.7 0.95 73%
pork shoulder 11.6 1.62 56%
leg ham 11.1 1.65 56%
porterhouse steak (fat trimmed) 10.3 1.45 50%
ground pork 10.8 1.85 54%
lamb lungs 9.4 0.95 58%
sirloin steak (lean) 10.3 1.77 57%
beef roast 10.2 1.78 48%
bison 9.7 1.71 53%
ground beef (lean) 9.4 1.44 60%
beef tripe 8.3 1.03 55%
lamb heart 8.7 1.61 48%
turkey heart 8.8 1.74 47%
rib eye fillet 9.1 1.99 45%
chuck steak 8.8 1.94 51%
lamb sweetbread 7.9 1.44 43%
beef kidney 7.9 1.57 52%
veal loin 8.1 1.75 48%
cream cheese (low fat) 7.2 1.05 76%
chicken drumstick 7.8 1.49 47%
pork (lean) 8.5 2.09 44%
turkey 7.1 1.12 63%
lamb (lean) 7.4 1.44 43%
pork loin 7.7 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
halibut 15.0 1.11 66%
salmon 13.8 1.56 52%
pollock 12.8 1.11 69%
white fish 12.2 1.08 70%
rockfish 12.0 1.09 66%
haddock 12.1 1.16 71%
sturgeon 12.1 1.35 49%
flounder 11.3 0.86 57%
cod 13.0 2.90 71%
fish roe 10.8 1.43 47%
whiting 10.2 1.16 66%
perch 9.7 0.96 62%
tuna 10.8 1.84 52%
trout 10.3 1.68 45%
anchovy 8.7 2.10 44%
orange roughy 6.8 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 21.7 0.23 49%
amaranth leaves 19.8 0.21 86%
seaweed (laver) 19.7 0.35 80%
watercress 18.6 0.11 65%
asparagus 17.1 0.22 50%
chinese cabbage 15.9 0.12 54%
white mushroom 15.8 0.22 65%
portabella mushrooms 15.9 0.29 55%
chicory greens 15.6 0.23 23%
coriander 15.4 0.23 30%
turnip greens 15.1 0.29 44%
spirulina 14.9 0.26 70%
chives 14.7 0.30 48%
beet greens 14.3 0.22 35%
chard 14.2 0.19 51%
lettuce 13.9 0.15 50%
parsley 13.2 0.36 48%
wheat bran 15.2 2.16 38%
endive 12.6 0.17 7%
okra 11.3 0.22 50%
arugula 11.0 0.25 45%
mustard greens 11.0 0.27 36%
mung beans 10.3 0.19 74%
zucchini 10.0 0.17 40%
broccoli 10.1 0.35 50%
alfalfa 9.8 0.23 19%
shiitake mushroom 9.6 0.39 58%
kale 9.4 0.28 60%
radicchio 9.3 0.23 68%
escarole 9.2 0.19 24%
cauliflower 9.2 0.25 50%
summer squash 8.1 0.19 45%
banana pepper 8.1 0.27 36%
seaweed (wakame) 8.0 0.45 79%
pinto beans 7.4 0.22 83%
yeast extract spread 9.2 1.85 59%
artichokes 7.3 0.47 49%
brussel sprouts 7.1 0.42 50%
celery 6.5 0.18 50%
radishes 6.4 0.16 43%
collards 6.6 0.33 37%
soybeans (sprouted) 7.3 0.81 49%
seaweed (kelp) 6.4 0.43 77%
peas 6.4 0.42 65%
carrots 6.3 0.41 64%
snap beans 5.9 0.15 58%
onions 6.0 0.32 65%
oat bran 8.5 2.46 65%
red peppers 5.5 0.31 40%

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% 1.8 100
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) 100 190
fat (g) 20 105
carbs (g) 0 105
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes