Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Scott 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 Scott’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
3.0
Zinc : Copper
11.5
Potassium : Sodium
1.3
Calcium : Magnesium
1.7
Iron : Copper
10.3
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Scott’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: dyslipedimia, insomnia, low testosterone.

nutrient % DRI prioritize
Thiamin (B1) 56%
Sodium 67%
Calcium 81%
Vitamin D 83%
Folate 87%
Potassium 95%
Magnesium 97%
Panto Acid (B5) 142%
Manganese 153%
Zinc 168%
Phosphorus 179%
Riboflavin (B2) 191%
Vitamin A 196%
Vitamin K 266%
Vitamin B-6 211%
Niacin (B3) 237%
Vitamin C 378%
Vitamin E 205%
Copper 220%

optimal foods for you

The foods listed below will provide Scott 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
headcheese -235.0 1.57 20%
sweetbread -330.3 3.18 12%
lamb brains -127.7 1.54 27%
ham 5.5 1.49 29%
goat cheese -240.6 2.64 21%
turkey -95.9 2.21 28%
ground beef, 80/20 -2.1 2.70 31%
turkey liver 845.9 1.89 47%
pork ribs -845.2 3.61 18%
roast ham 37.0 1.78 41%
beef rib eye steak -313.2 2.48 33%
ground beef -504.5 2.48 30%
ground turkey -474.7 2.58 30%
t-bone steak -687.5 2.94 26%
lamb leg -527.0 2.58 31%
roast pork -59.8 1.99 41%
lamb sweetbread -188.0 1.44 43%
pork loin -90.4 1.93 41%
pork ribs -104.7 2.16 39%
ground beef 70/30 -576.3 2.70 30%
lamb rib -1014.6 3.61 19%
beef tenderloin steak -489.9 2.62 32%
beef loin -599.4 2.78 30%
ground beef 70/30 -642.0 2.77 30%
beef tenderloin steak -557.9 2.73 31%
beef rib, eye -513.2 2.65 32%
roast beef -301.6 2.19 38%
flank, steak -500.7 2.63 33%
beef loin, top loin -438.7 2.50 34%
ground beef, 75/25 -579.2 2.77 31%
beef rib, small end -542.8 2.78 31%
beef kidney 467.2 1.57 52%
lamb (lean) -309.7 1.44 43%
rotisserie chicken thigh -420.1 1.93 39%
sirloin steak -428.7 2.43 36%
lamb heart 113.9 1.61 48%
beef brisket -359.9 2.44 37%
pork (lean) 10.8 2.09 44%
turkey heart 63.3 1.74 47%
elk -91.5 1.93 44%
beef brisket, flat half -657.2 2.89 32%
beef brisket, flat half -704.7 2.98 31%
duck -1542.2 3.37 18%
beef brisket -629.8 2.80 33%
pork chops 460.2 1.74 54%
lamb chop -152.4 2.34 42%
porterhouse steak (fat trimmed) -78.3 1.45 50%
beef roast -24.9 1.78 48%
chicken drumstick -278.5 1.49 47%
veal loin -89.4 1.75 48%
beef shortribs -679.0 2.95 33%
beef tripe 11.4 1.03 55%
beef heart 106.4 1.79 52%
bison 70.7 1.71 53%
lamb lungs 11.0 0.95 58%
lamb shank -270.2 1.96 48%
pork shoulder 113.7 1.62 56%
leg ham 78.3 1.65 56%
chuck steak -176.1 1.94 51%
turkey gizzard -64.2 1.55 57%
lamb -1787.4 6.39 5%
chicken breast 112.5 1.48 60%
sirloin steak (lean) -24.3 1.77 57%
ground beef (lean) 4.9 1.44 60%
top round steak -379.9 2.09 56%
veal 53.9 1.51 65%
chicken -2172.1 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -18.5 3.05 14%
herring -48.1 2.17 36%
trout 212.3 1.68 45%
sardine -211.5 2.08 38%
salmon 601.3 1.56 52%
anchovy 60.7 2.10 44%
sturgeon 45.6 1.35 49%
tuna 87.6 1.84 52%
flounder -103.7 0.86 57%
halibut 330.6 1.11 66%
perch -69.5 0.96 62%
crayfish 203.5 0.82 67%
crab 516.6 0.83 71%
lobster 435.3 0.89 71%
rockfish 37.2 1.09 66%
whiting -109.6 1.16 66%
pollock 45.2 1.11 69%
white fish 18.3 1.08 70%
haddock -4.2 1.16 71%
orange roughy -163.7 1.05 70%
cod 58.0 2.90 71%

macronutrients

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

macro targets

While Scott’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) 90 215
fat (g) 25 145
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 Scott’s food log based on the harder to find 50% of the essential nutrients. Scott’s most nutrient dense day is April 19 2019 while his least nutrient-dense day is April 14 2019.

best and worst days

Scott’s food diary for the best and worst days are shown below for comparison. Scott 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)
Egg, Whole, Cooked, Poached 215
Sausage, Pork, Fresh 406
Salsa, Store Bought 14
Green Tea, Brewed, Unsweetened 2
Keto Cafe Mocha 6
Almonds, Raw 151
Keto Cafe Mocha 6
Dark Chocolate Bar, 70%-85% Cacao 36
Dark Chocolate Bar, 70%-85% Cacao 72
Avocado, Black Skin, California Type 75
Sardine and Tuna Salad 444
Salsa, Store Bought 9
Green Tea, Brewed, Unsweetened 2
Chicken, Roasting, Meat Only, Cooked, Roasted 177
Broccoli, Cooked From Fresh 18
Almonds, Raw 162
Almond Butter, Unsalted 192

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