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
lamb liver 16.7 1.68 48%
lamb kidney 17.2 1.12 52%
chicken liver 16.0 1.72 50%
pork liver 16.3 1.65 59%
veal liver 15.4 1.92 55%
beef kidney 15.4 1.57 52%
turkey liver 14.8 1.89 47%
beef liver 15.5 1.75 60%
turkey heart 12.0 1.74 47%
lamb heart 10.9 1.61 48%
pork chops 11.0 1.74 54%
bison 10.2 1.71 53%
ground pork 9.8 1.85 54%
pork shoulder 10.1 1.62 56%
chicken breast 10.2 1.48 60%
beef roast 9.1 1.78 48%
beef heart 9.2 1.79 52%
veal 10.0 1.51 65%
sirloin steak (lean) 9.2 1.77 57%
rib eye fillet 8.4 1.99 45%
pork ribs 7.9 2.16 39%
leg ham 9.2 1.65 56%
roast pork 8.1 1.99 41%
pork loin 8.0 1.93 41%
ground beef (lean) 9.3 1.44 60%
chuck steak 8.4 1.94 51%
roast beef 7.2 2.19 38%
porterhouse steak (fat trimmed) 8.2 1.45 50%
pork (lean) 7.4 2.09 44%
lamb (lean) 7.7 1.44 43%
lean pastrami 9.5 0.95 73%
turkey gizzard 8.1 1.55 57%
chicken drumstick 7.6 1.49 47%
veal loin 7.4 1.75 48%
lamb lungs 8.5 0.95 58%
liver sausage 4.1 3.31 13%
lamb brains 6.1 1.54 27%
turkey 7.2 1.89 50%
top round steak 7.0 2.09 56%
elk 6.3 1.93 44%
beef rib eye steak 5.2 2.48 33%
lamb shank 6.3 1.96 48%
egg white 8.7 0.52 74%
lamb sweetbread 6.2 1.44 43%
roast ham 5.8 1.78 41%
whole egg 5.3 1.43 30%
turkey 7.3 1.12 63%
ground turkey 4.4 2.58 30%
beef tripe 6.9 1.03 55%
lamb chop 5.0 2.34 42%
liverwurst 2.8 3.26 16%
sirloin steak 4.2 2.43 36%
beef brisket 4.2 2.44 37%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 12.6 1.43 47%
salmon 12.3 1.56 52%
trout 11.0 1.68 45%
tuna 11.2 1.84 52%
sturgeon 10.7 1.35 49%
anchovy 9.9 2.10 44%
halibut 11.7 1.11 66%
crab 12.1 0.83 71%
cod 10.3 2.90 71%
lobster 11.4 0.89 71%
sardine 8.4 2.08 38%
rockfish 10.7 1.09 66%
octopus 10.5 1.64 71%
herring 8.1 2.17 36%
caviar 7.5 2.64 33%
pollock 10.3 1.11 69%
flounder 9.7 0.86 57%
crayfish 9.9 0.82 67%
mussel 9.2 0.86 63%
whiting 8.9 1.16 66%
perch 8.9 0.96 62%
oysters 8.5 1.02 59%
welk 8.5 2.75 82%
haddock 8.9 1.16 71%
clam 8.8 1.42 73%
white fish 8.7 1.08 70%
shrimp 8.4 1.19 69%
mackerel 3.7 3.05 14%
orange roughy 7.2 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spirulina 11.4 0.26 70%
yeast extract spread 8.9 1.85 59%
portabella mushrooms 9.7 0.29 55%
white mushroom 10.2 0.22 65%
alfalfa 7.3 0.23 19%
watercress 9.8 0.11 65%
seaweed (laver) 9.8 0.35 80%
asparagus 8.0 0.22 50%
wheat bran 5.9 2.16 38%
shiitake mushroom 7.6 0.39 58%
endive 4.9 0.17 7%
spinach 7.1 0.23 49%
brazil nuts -0.4 6.59 9%

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% 1.8 100
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) 100 195
fat (g) 20 130
carbs (g) 0 105
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes