Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Marty 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 Marty’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
15.1
Zinc : Copper
0.8
Potassium : Sodium
1.6
Calcium : Magnesium
0.7
Iron : Copper
0.8
Calcium : Phosphorus
0.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Marty’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: asthma, dyslipedimia, female infertility.

nutrient % DRI prioritize
Calcium 6%
Vitamin D 8%
Omega-3 11%
Sodium 13%
Vitamin E 14%
Magnesium 21%
Vitamin C 21%
Potassium 23%
Thiamin (B1) 36%
Manganese 55%
Vitamin K1 60%
Folate 83%
Zinc 83%
Cystine 228%
Vitamin B-6 127%
Niacin (B3) 146%
Selenium 138%

optimal foods for you

The foods listed below will provide Marty 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 2386.6 1.89 50%
cream cheese -295.6 3.50 11%
gruyere cheese -253.7 4.13 22%
salami -264.9 3.78 18%
swiss cheese -211.8 3.93 22%
colby -321.9 3.94 21%
liverwurst -214.9 3.26 16%
monterey cheese -301.1 3.73 21%
cheddar cheese -477.8 4.10 20%
muenster cheese -312.0 3.68 21%
liver pate -254.9 3.19 16%
pork sausage -196.5 3.25 20%
brie -248.0 3.34 19%
blue cheese -270.2 3.53 21%
liver sausage -482.2 3.31 13%
chorizo -884.9 4.55 17%
pork chops 1255.3 1.74 54%
camembert -214.6 3.00 21%
edam cheese -401.7 3.57 23%
bratwurst -530.6 3.33 16%
gouda cheese -404.7 3.56 24%
lamb liver 971.8 1.68 48%
beef sausage -549.2 3.32 18%
feta cheese -177.0 2.64 22%
ground beef, 80/20 -0.9 2.70 31%
sweetbread -758.2 3.18 12%
pork loin 578.4 1.93 41%
pork ribs -772.4 3.61 18%
beef brains 111.0 1.51 22%
pork ribs 355.0 2.16 39%
goat cheese -371.7 2.64 21%
egg yolk -521.7 2.75 18%
frankfurter -642.9 2.90 17%
veal liver 864.3 1.92 55%
pepperoni -1580.5 5.04 13%
turkey -66.2 2.21 28%
knackwurst -762.5 3.07 16%
meatballs -604.9 2.86 19%
lamb -2393.2 6.39 5%
lamb brains 105.9 1.54 27%
lamb (lean) 618.7 1.44 43%
whole egg 229.2 1.43 30%
turkey liver 556.6 1.89 47%
ground turkey -214.1 2.58 30%
beef rib eye steak -120.5 2.48 33%
beef rib, small end -283.7 2.78 31%
sliced turkey pepperoni -51.3 2.43 35%
pork (lean) 324.2 2.09 44%
roast pork 265.8 1.99 41%
beef tenderloin steak -310.8 2.73 31%
lamb rib -991.1 3.61 19%
beef loin -360.8 2.78 30%
beef rib, eye -254.0 2.65 32%
roast ham 330.4 1.78 41%
beef tenderloin steak -239.9 2.62 32%
beef loin, top loin -169.3 2.50 34%
rib eye fillet 334.8 1.99 45%
beef liver 844.6 1.75 60%
flank, steak -285.6 2.63 33%
beef brisket, flat half -476.8 2.98 31%
sirloin steak -132.9 2.43 36%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3049.9 1.43 47%
mackerel 171.3 3.05 14%
salmon 1671.9 1.56 52%
caviar 349.1 2.64 33%
sardine 542.7 2.08 38%
trout 620.1 1.68 45%
tuna 712.0 1.84 52%
herring 88.9 2.17 36%
mollusks conch 903.0 1.30 54%
halibut 1303.2 1.11 66%
anchovy 243.7 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 4.6 6.59 9%
sunflower seeds 527.8 5.46 15%
hazelnuts -324.2 6.29 10%
peanut butter -169.6 5.90 18%
sesame butter -113.1 5.86 21%
flax seed -418.4 5.34 12%
walnuts -744.2 6.19 13%
wheat bran 1494.8 2.16 38%
pumpkin seeds -518.1 5.59 19%
oat bran 1769.6 2.46 65%
almonds -1149.5 6.07 15%
lupin seeds 620.3 3.71 51%
olives -11.6 1.45 3%
sesame seeds -1684.7 6.31 10%
pili nuts -2281.5 7.19 7%
butternuts -1728.6 6.12 17%
corn bran -469.3 2.24 12%
edamame 694.2 1.21 41%
pine nuts -2319.5 6.73 11%
endive 37.8 0.17 7%

macronutrients

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

macro targets

While Marty’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) 110 255
fat (g) 30 170
carbs (g) 0 80
energy (calories) 2300

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 Marty’s food log based on the harder to find 50% of the essential nutrients. Marty’s most nutrient dense day is April 14 2019 while his least nutrient-dense day is April 05 2019.

best and worst days

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