Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mike 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 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 Mike’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
2.9
Zinc : Copper
32.5
Potassium : Sodium
0.9
Calcium : Magnesium
3.1
Iron : Copper
16.9
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin C 2%
Vitamin K1 6%
Manganese 19%
Folate 35%
Magnesium 43%
Calcium 44%
Potassium 44%
Thiamin (B1) 52%
Copper 55%
Vitamin A 72%
Vitamin D 80%
Vitamin E 87%
Iron 105%

optimal foods for you

The foods listed below will provide Mike 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
sweetbread 22.5 3.18 12%
headcheese -175.9 1.57 20%
ham -1.2 1.49 29%
lamb brains -144.9 1.54 27%
goat cheese -165.3 2.64 21%
turkey -90.8 2.21 28%
ground beef, 80/20 -2.8 2.70 31%
turkey liver 376.5 1.89 47%
roast ham -63.2 1.78 41%
pork ribs -699.9 3.61 18%
lamb sweetbread -116.3 1.44 43%
ground beef -530.4 2.48 30%
beef rib eye steak -435.5 2.48 33%
roast pork -163.4 1.99 41%
ground turkey -526.8 2.58 30%
lamb leg -510.2 2.58 31%
t-bone steak -677.2 2.94 26%
pork (lean) -32.4 2.09 44%
lamb rib -826.7 3.61 19%
flank, steak -472.4 2.63 33%
beef tenderloin steak -510.5 2.62 32%
rotisserie chicken thigh -406.3 1.93 39%
turkey heart -28.4 1.74 47%
beef loin -582.3 2.78 30%
pork ribs -294.3 2.16 39%
ground beef 70/30 -585.2 2.70 30%
beef tenderloin steak -551.4 2.73 31%
beef rib, eye -523.5 2.65 32%
ground beef 70/30 -619.6 2.77 30%
lamb heart -61.1 1.61 48%
beef loin, top loin -478.5 2.50 34%
beef rib, small end -550.3 2.78 31%
beef brisket -391.2 2.44 37%
ground beef, 75/25 -593.6 2.77 31%
sirloin steak -478.8 2.43 36%
roast beef -445.8 2.19 38%
beef kidney 45.1 1.57 52%
beef tripe 7.3 1.03 55%
lamb chop -215.1 2.34 42%
duck -1179.7 3.37 18%
beef brisket, flat half -641.6 2.98 31%
beef brisket, flat half -614.2 2.89 32%
elk -289.3 1.93 44%
pork loin -478.2 1.93 41%
beef brisket -607.1 2.80 33%
chicken drumstick -341.6 1.49 47%
porterhouse steak (fat trimmed) -235.8 1.45 50%
beef heart -21.8 1.79 52%
beef roast -239.1 1.78 48%
veal loin -268.6 1.75 48%
beef shortribs -638.1 2.95 33%
lamb lungs -11.4 0.95 58%
lamb -1012.5 6.39 5%
pork chops -51.5 1.74 54%
lamb shank -300.4 1.96 48%
bison -147.5 1.71 53%
leg ham -81.4 1.65 56%
pork shoulder -88.9 1.62 56%
turkey gizzard -128.0 1.55 57%
chuck steak -366.7 1.94 51%
lamb (lean) -1011.0 1.44 43%
chicken breast -144.8 1.48 60%
ground beef (lean) -212.2 1.44 60%
sirloin steak (lean) -248.2 1.77 57%
top round steak -380.4 2.09 56%
veal -91.5 1.51 65%
chicken -1888.4 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 20.9 3.05 14%
herring -39.5 2.17 36%
trout 159.8 1.68 45%
sardine -133.5 2.08 38%
salmon 254.0 1.56 52%
sturgeon 26.4 1.35 49%
anchovy -3.3 2.10 44%
flounder -17.5 0.86 57%
tuna -47.6 1.84 52%
crayfish 173.1 0.82 67%
perch -30.1 0.96 62%
halibut 141.1 1.11 66%
crab 310.5 0.83 71%
rockfish 44.3 1.09 66%
lobster 215.6 0.89 71%
whiting -47.7 1.16 66%
pollock 25.7 1.11 69%
white fish 23.7 1.08 70%
haddock -5.7 1.16 71%
orange roughy -80.2 1.05 70%
cod 58.3 2.90 71%

macronutrients

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

protein

Mike’s protein intake is 2.2g/kg LBM or 128g/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 Mike’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 23
RDI/sedentary ~11% 0.8 47
typical ~16% 1.2 70
minimum nutrient optimiser ~24% 1.8 80
Mike 34% 2.19 128

macro targets

While Mike’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) 80 225
fat (g) 25 155
carbs (g) 0 0
energy (calories) 1700

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 Mike’s food log based on the harder to find 50% of the essential nutrients. Mike’s most nutrient dense day is January 16 2018 while his least nutrient-dense day is January 18 2018.

best and worst days

Mike’s food diary for the best and worst days are shown below for comparison. Mike 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)
Espresso, without Flavored Syrup 5
Cream, Fluid, Heavy Whipping 101
Quest Nutrition, MCT Oil Powder 60
Sardines, Canned in Oil, Drained 187
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw 422
Shrimp, Cooked from Frozen 270
Kerrygold, Butter, Pastured 209
Rose Wine 122

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 5
Lamb, Australian, ground, 85% lean / 15% fat, raw 864
Cheese, cheddar 172
Fried Eggs, Egg Enhanced with Omega 3 or Vitamins 76
Quest Nutrition, Protein Vanilla Milkshake 50
Fage, Total 0%, Greek Yogurt, Plain 187
Perfect Keto, Keto Collagen, Chocolate 60

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