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 fat loss with a low insulin load diet.

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
1.3
Zinc : Copper
14.2
Potassium : Sodium
1.3
Calcium : Magnesium
2.0
Iron : Copper
15.1
Calcium : Phosphorus
0.4

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
Vitamin D 23%
Sodium 39%
Calcium 40%
Magnesium 40%
Manganese 40%
Folate 44%
Potassium 52%
Omega-3 55%
Vitamin E 58%
Thiamin (B1) 72%
Valine 75%
Leucine 79%
Isoleucine 88%
Cystine 114%
Niacin (B3) 433%
Vitamin C 129%
Selenium 136%
Copper 103%
Zinc 97%

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 weight loss & blood sugar control . 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
chicken liver 14.2 1.72 50%
lamb liver 13.6 1.68 48%
lamb kidney 13.0 1.12 52%
veal liver 14.2 1.92 55%
beef liver 14.2 1.75 60%
pork liver 13.1 1.65 59%
turkey liver 10.5 1.89 47%
whole egg 5.0 1.43 30%
pork chops 10.8 1.74 54%
beef roast 9.3 1.78 48%
lamb (lean) 7.2 1.44 43%
rib eye fillet 8.4 1.99 45%
lamb lungs 9.9 0.95 58%
lamb heart 8.5 1.61 48%
pork shoulder 10.2 1.62 56%
bison 9.6 1.71 53%
ground pork 9.9 1.85 54%
lamb sweetbread 6.6 1.44 43%
roast pork 6.9 1.99 41%
chicken breast 10.4 1.48 60%
pork loin 6.8 1.93 41%
beef kidney 8.7 1.57 52%
pork ribs 6.7 2.16 39%
chicken drumstick 7.5 1.49 47%
porterhouse steak (fat trimmed) 8.0 1.45 50%
sirloin steak (lean) 9.9 1.77 57%
pork (lean) 7.3 2.09 44%
leg ham 9.4 1.65 56%
roast beef 6.1 2.19 38%
veal loin 7.6 1.75 48%
beef tripe 7.9 1.03 55%
turkey heart 7.2 1.74 47%
lamb brains 2.4 1.54 27%
ground beef (lean) 9.3 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 13.2 1.43 47%
crab 15.4 0.83 71%
salmon 12.0 1.56 52%
anchovy 10.8 2.10 44%
crayfish 14.0 0.82 67%
sturgeon 10.8 1.35 49%
trout 10.1 1.68 45%
halibut 13.7 1.11 66%
flounder 11.2 0.86 57%
lobster 14.0 0.89 71%
mussel 11.3 0.86 63%
rockfish 12.0 1.09 66%
sardine 7.1 2.08 38%
tuna 9.9 1.84 52%
pollock 12.0 1.11 69%
perch 10.3 0.96 62%
oysters 9.5 1.02 59%
caviar 6.1 2.64 33%
mackerel 2.1 3.05 14%
herring 5.4 2.17 36%
haddock 11.4 1.16 71%

Plant based foods

food name nutrient density energy density insulin load
endive 13.4 0.17 7%
chicory greens 14.2 0.23 23%
spinach 19.8 0.23 49%
coriander 14.2 0.23 30%
alfalfa 11.2 0.23 19%
asparagus 17.4 0.22 50%
turnip greens 15.5 0.29 44%
beet greens 12.0 0.22 35%
escarole 9.6 0.19 24%
watercress 18.3 0.11 65%
chard 15.1 0.19 51%
chinese cabbage 14.6 0.12 54%
lettuce 12.5 0.15 50%
mustard greens 9.7 0.27 36%
seaweed (laver) 19.4 0.35 80%
chives 12.1 0.30 48%
parsley 12.0 0.36 48%
wheat bran 12.1 2.16 38%
banana pepper 8.7 0.27 36%
portabella mushrooms 12.3 0.29 55%
zucchini 8.8 0.17 40%
spirulina 15.5 0.26 70%
okra 10.9 0.22 50%
arugula 8.9 0.25 45%
broccoli 10.0 0.35 50%
blackberries 4.6 0.43 27%
white mushroom 12.6 0.22 65%
summer squash 7.2 0.19 45%
amaranth leaves 16.3 0.21 86%
cauliflower 8.3 0.25 50%
collards 4.9 0.33 37%
kale 9.6 0.28 60%
olives -1.6 1.45 3%
sauerkraut 4.5 0.19 39%
radishes 5.1 0.16 43%
red peppers 4.9 0.31 40%
raspberries 2.5 0.52 30%
jalapeno peppers 3.7 0.27 37%
brussel sprouts 6.6 0.42 50%
radicchio 10.2 0.23 68%
eggplant 2.9 0.25 35%
tofu 3.7 0.83 34%
soybeans (sprouted) 6.6 0.81 49%
yeast extract spread 10.1 1.85 59%
shiitake mushroom 7.4 0.39 58%

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) 140 255
fat (g) 30 140
carbs (g) 0 150
energy (calories) 1950

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 January 29 2019 while his least nutrient-dense day is February 12 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes