Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Joel get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 Joel’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Joel with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.9
Zinc : Copper
2.6
Potassium : Sodium
7.0
Calcium : Magnesium
2.0
Iron : Copper
6.3
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Joel’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin B12 0%
Vitamin D 8%
Sodium 24%
Selenium 59%
Zinc 78%
Niacin (B3) 84%
Methionine 95%
Leucine 118%
Riboflavin (B2) 122%
Panto Acid (B5) 123%
Lysine 128%
Phosphorus 129%
Thiamin (B1) 132%

optimal foods for you

The foods listed below will provide Joel with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 23990.6 1.89 50%
lamb (lean) 2706.9 1.44 43%
liver sausage 562.7 3.31 13%
pork chops 2683.6 1.74 54%
pork loin 1930.4 1.93 41%
gruyere cheese -104.3 4.13 22%
swiss cheese -78.9 3.93 22%
bratwurst -19.0 3.33 16%
cream cheese -286.5 3.50 11%
salami -180.7 3.78 18%
cheddar cheese -270.1 4.10 20%
colby -178.9 3.94 21%
chorizo -616.7 4.55 17%
liverwurst -26.4 3.26 16%
lamb liver 1946.8 1.68 48%
monterey cheese -150.0 3.73 21%
muenster cheese -161.7 3.68 21%
blue cheese -134.2 3.53 21%
pork ribs 1220.0 2.16 39%
brie -118.2 3.34 19%
rib eye fillet 1483.7 1.99 45%
liver pate -214.2 3.19 16%
edam cheese -148.2 3.57 23%
gouda cheese -149.1 3.56 24%
pork ribs -406.3 3.61 18%
pork sausage -170.9 3.25 20%
veal liver 1751.5 1.92 55%
camembert -86.3 3.00 21%
pepperoni -1406.0 5.04 13%
beef sausage -404.1 3.32 18%
beef kidney 1654.8 1.57 52%
lamb rib -564.6 3.61 19%
beef rib eye steak 476.5 2.48 33%
bologna -659.2 3.10 11%
roast beef 773.2 2.19 38%
ground turkey 282.6 2.58 30%
t-bone steak -52.0 2.94 26%
feta cheese -74.4 2.64 22%
beef brisket, flat half 56.2 2.98 31%
beef liver 1738.2 1.75 60%
meatballs -330.3 2.86 19%
pork liver 1754.8 1.65 59%
beef shortribs 149.9 2.95 33%
beef rib, small end 121.7 2.78 31%
goat cheese -186.0 2.64 21%
beef brisket, flat half 71.7 2.89 32%
beef brisket 165.0 2.80 33%
flank, steak 213.1 2.63 33%
beef tenderloin steak 99.6 2.73 31%
beef loin 42.6 2.78 30%
roast pork 823.1 1.99 41%
lamb leg 161.4 2.58 31%
frankfurter -539.3 2.90 17%
ground beef, 75/25 44.6 2.77 31%
beef rib, eye 156.5 2.65 32%
ground beef 70/30 -11.5 2.77 30%
ground beef 70/30 40.2 2.70 30%
turkey liver 1051.0 1.89 47%
beef tenderloin steak 140.1 2.62 32%
egg yolk -459.2 2.75 18%
pork (lean) 810.6 2.09 44%
knackwurst -728.0 3.07 16%
ground beef, 80/20 2.8 2.70 31%
beef loin, top loin 226.5 2.50 34%
limburger cheese -714.0 3.27 19%
rotisserie chicken back 337.2 2.12 32%
sirloin steak 276.1 2.43 36%
beef brisket 313.9 2.44 37%
ground beef 61.0 2.48 30%
roast ham 783.0 1.78 41%
sweetbread -996.0 3.18 12%
lamb -2842.5 6.39 5%
beef brains 181.9 1.51 22%
lamb kidney 1512.8 1.12 52%
beef roast 1031.9 1.78 48%
whole egg 499.5 1.43 30%
lamb brains 284.4 1.54 27%
turkey -19.9 2.21 28%
chuck steak 992.8 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3087.4 1.43 47%
salmon 2304.6 1.56 52%
mackerel 135.7 3.05 14%
sardine 765.5 2.08 38%
caviar 252.9 2.64 33%
tuna 1139.6 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
peanut butter -164.2 5.90 18%
hazelnuts -964.9 6.29 10%
sesame butter -380.1 5.86 21%
brazil nuts -1619.7 6.59 9%
olives -10.9 1.45 3%
corn bran -258.5 2.24 12%
sunflower seeds -1907.4 5.46 15%
wheat bran 457.3 2.16 38%

macronutrients

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

protein

Joel’s protein intake is 0.9g/kg LBM or 51g/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 Joel’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 45
typical ~16% 1.2 67
minimum nutrient optimiser ~24% 1.8 80
Joel 12% 0.91 51

macro targets

While Joel’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) 80 195
fat (g) 20 105
carbs (g) 0 120
energy (calories) 1750

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 Joel’s food log based on the harder to find 50% of the essential nutrients. Joel’s most nutrient dense day is June 10 2017 while his least nutrient-dense day is July 10 2017.

best and worst days

Joel’s food diary for the best and worst days are shown below for comparison. Joel 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)
high cruciferous juice (Joel Fuhrman) 188
high cruciferous juice (Joel Fuhrman) 188
Apple Bok Choy Salad (Joel Furhman) 829
tropical fruit salad (Joel Furhman) 177
refreshing sunrise juice (Joel Fuhrman) 208

Worst Day

food name energy (kcal)
brocolli lentil soup (Joel Fuhrman) 211
Cinnamon Fruit Oatmeal (Joel Furhman) 598
walnut pear green salad (Joel Fuhrman) 262
chunky sweet potato stew (Joel Fuhrman) 224
wild berry hot breakfast (Joel Furhman) 398
broccoli and spinach micro salad (Joel Fuhrman) 580

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