Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help José 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 and being zero carb.

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 José’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
5.2
Zinc : Copper
25.8
Potassium : Sodium
2.1
Calcium : Magnesium
2.4
Iron : Copper
13.5
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that José’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: depression, high estrogen, fatigue, inflammation, insomnia, low testosterone, headaches.

nutrient % DRI prioritize
Calcium 70%
Magnesium 89%
Vitamin D 89%
Folate 96%
Manganese 104%
Vitamin K1 106%
Potassium 113%
Omega-3 114%
Sodium 135%
Panto Acid (B5) 170%
Copper 181%
Thiamin (B1) 194%
Vitamin C 207%
Vitamin B6 329%
Vitamin B3 (Niacin) 334%
Vitamin B2 (Riboflavin) 287%
Vitamin E 324%
Zinc 300%

optimal foods for you

The foods listed below will provide José 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
beef kidney 662.4 1.57 52%
turkey liver 688.0 1.89 47%
pork chops 442.7 1.74 54%
beef tripe 111.3 1.03 55%
lamb heart 262.5 1.61 48%
lamb lungs 3.6 0.95 58%
beef heart 254.2 1.79 52%
lamb brains 115.5 1.54 27%
chicken breast 82.6 1.48 60%
pork shoulder 90.1 1.62 56%
veal 40.6 1.51 65%
ham 2.6 1.49 29%
leg ham 55.3 1.65 56%
ground beef (lean) -34.5 1.44 60%
turkey heart 74.2 1.74 47%
bison 37.1 1.71 53%
porterhouse steak (fat trimmed) -78.0 1.45 50%
turkey gizzard -48.4 1.55 57%
lamb sweetbread -148.1 1.44 43%
roast ham -21.4 1.78 41%
sirloin steak (lean) -54.4 1.77 57%
beef roast -54.7 1.78 48%
pork loin -34.2 1.93 41%
veal loin -105.4 1.75 48%
chicken drumstick -239.6 1.49 47%
pork (lean) -14.2 2.09 44%
headcheese -211.1 1.57 20%
roast pork -65.9 1.99 41%
elk -111.9 1.93 44%
chuck steak -173.3 1.94 51%
lamb shank -179.7 1.96 48%
turkey -87.9 2.21 28%
lamb (lean) -379.0 1.44 43%
pork ribs -142.1 2.16 39%
lamb chop -93.5 2.34 42%
ground beef, 80/20 -2.1 2.70 31%
roast beef -283.7 2.19 38%
rotisserie chicken thigh -417.3 1.93 39%
top round steak -390.8 2.09 56%
goat cheese -202.8 2.64 21%
beef rib eye steak -297.3 2.48 33%
beef brisket -347.4 2.44 37%
ground turkey -315.8 2.58 30%
sirloin steak -415.1 2.43 36%
beef loin, top loin -432.7 2.50 34%
sweetbread -190.4 3.18 12%
ground beef -491.1 2.48 30%
beef tenderloin steak -480.6 2.62 32%
flank, steak -496.8 2.63 33%
lamb leg -517.2 2.58 31%
beef rib, eye -501.7 2.65 32%
ground beef 70/30 -554.1 2.70 30%
beef tenderloin steak -542.6 2.73 31%
beef rib, small end -530.8 2.78 31%
ground beef, 75/25 -563.6 2.77 31%
beef loin -582.1 2.78 30%
ground beef 70/30 -587.5 2.77 30%
beef brisket -594.6 2.80 33%
beef brisket, flat half -618.5 2.89 32%
t-bone steak -622.1 2.94 26%
beef shortribs -649.3 2.95 33%
beef brisket, flat half -662.3 2.98 31%
pork ribs -728.5 3.61 18%
lamb rib -961.8 3.61 19%
duck -1453.2 3.37 18%
chicken -1925.2 2.19 36%
lamb -1742.0 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 1043.9 1.56 52%
crab 659.1 0.83 71%
lobster 656.5 0.89 71%
halibut 403.5 1.11 66%
crayfish 263.4 0.82 67%
rockfish 231.6 1.09 66%
trout 430.7 1.68 45%
flounder 114.5 0.86 57%
pollock 160.4 1.11 69%
tuna 365.4 1.84 52%
perch 0.3 0.96 62%
white fish 26.5 1.08 70%
whiting 32.2 1.16 66%
haddock 13.5 1.16 71%
sturgeon 76.4 1.35 49%
sardine 333.6 2.08 38%
orange roughy -155.1 1.05 70%
anchovy 158.5 2.10 44%
herring 30.0 2.17 36%
cod 73.8 2.90 71%
mackerel 94.0 3.05 14%

macronutrients

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

macro targets

While José’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) 95 230
fat (g) 30 125
carbs (g) 0 0
energy (calories) 1650

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 José’s food log based on the harder to find 50% of the essential nutrients. José’s most nutrient dense day is February 26 2020 while his least nutrient-dense day is February 10 2020.

best and worst days

José’s food diary for the best and worst days are shown below for comparison. José 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)

Worst Day

food name energy (kcal)

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