Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ted 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.

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 Ted’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Ted with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
5.6
Zinc : Copper
7.9
Potassium : Sodium
2.5
Calcium : Magnesium
1.9
Iron : Copper
8.2
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 46%
Vitamin D 69%
Thiamin (B1) 122%
Potassium 124%
Calcium 134%
Magnesium 140%
Manganese 142%
Vitamin E 160%
Folate 165%
Niacin (B3) 191%
Zinc 192%
Omega-3 201%
Phosphorus 205%

optimal foods for you

The foods listed below will provide Ted 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
lamb liver 832.7 1.68 48%
veal liver 597.8 1.92 55%
lamb kidney 419.6 1.12 52%
pork chops 523.4 1.74 54%
beef liver 472.6 1.75 60%
pork liver 368.6 1.65 59%
beef kidney 292.1 1.57 52%
turkey liver 311.9 1.89 47%
chicken liver 271.4 1.72 50%
beef tripe 127.4 1.03 55%
kefir (low fat) 0.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2114.6 1.43 47%
salmon 1029.7 1.56 52%
mussel 430.4 0.86 63%
halibut 468.6 1.11 66%
mollusks conch 457.9 1.30 54%
crab 350.7 0.83 71%
trout 481.1 1.68 45%
lobster 267.6 0.89 71%
rockfish 288.2 1.09 66%
flounder 217.5 0.86 57%
tuna 344.1 1.84 52%
crayfish 141.3 0.82 67%
sardine 362.7 2.08 38%
oysters 162.1 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1126.6 3.78 69%
edamame 630.5 1.21 41%
spinach 292.5 0.23 49%
wheat bran 518.5 2.16 38%
turnip greens 172.5 0.29 44%
asparagus 151.2 0.22 50%
amaranth leaves 132.0 0.21 86%
red peppers 134.5 0.31 40%
brussel sprouts 145.7 0.42 50%
zucchini 95.9 0.17 40%
portabella mushrooms 115.3 0.29 55%
pumpkin 94.7 0.20 76%
escarole 87.7 0.19 24%
okra 88.7 0.22 50%
chinese cabbage 65.7 0.12 54%
broccoli 105.9 0.35 50%
banana pepper 89.7 0.27 36%
snap beans 67.7 0.15 58%
mung beans 70.9 0.19 74%
summer squash 70.8 0.19 45%
winter squash 109.2 0.40 69%
shiitake mushroom 105.1 0.39 58%
butternut squash 113.5 0.45 75%
parsley 91.6 0.36 48%
celery 55.1 0.18 50%
onions 79.4 0.32 65%
cauliflower 62.5 0.25 50%
seaweed (laver) 79.1 0.35 80%
kale 60.5 0.28 60%
watercress 22.2 0.11 65%
collards 63.4 0.33 37%
radicchio 37.8 0.23 68%
mustard greens 42.1 0.27 36%
lettuce 22.8 0.15 50%
white mushroom 33.3 0.22 65%
artichokes 77.5 0.47 49%
pickles 12.0 0.12 40%
cucumber 12.0 0.12 40%
jalapeno peppers 37.6 0.27 37%
endive 21.4 0.17 7%
chard 24.2 0.19 51%
beet greens 30.6 0.22 35%
chicory greens 29.1 0.23 23%
alfalfa 25.6 0.23 19%
radishes 11.8 0.16 43%
cabbage 21.9 0.23 55%
blackberries 54.7 0.43 27%
sauerkraut 12.7 0.19 39%
boysenberries 65.7 0.50 54%
cowpeas 185.9 1.16 69%
peas 50.7 0.42 65%
eggplant 16.4 0.25 35%
coriander 5.2 0.23 30%
arugula 7.8 0.25 45%
chayote 6.3 0.24 41%
pinto beans 1.9 0.22 83%
red cabbage 11.3 0.29 55%
spirulina 3.6 0.26 70%
turnips -6.9 0.21 51%
rhubarb -7.0 0.21 55%
beets 29.3 0.43 70%
chives 2.7 0.30 48%
carrots 21.4 0.41 64%
seaweed (wakame) 30.5 0.45 79%
strawberries -5.0 0.32 49%
seaweed (kelp) 13.9 0.43 77%
turnips -21.7 0.22 61%
soybeans (sprouted) 77.5 0.81 49%
oat bran 373.5 2.46 65%
lentils 138.5 1.16 64%
lemongrass 103.2 0.99 93%
coconut water -41.9 0.19 66%
limes -29.6 0.30 70%
cantaloupe -23.9 0.34 70%

macronutrients

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

protein

Ted’s protein intake is 2.4g/kg LBM or 156g/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 Ted’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 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 90
Ted 27% 2.38 156

macro targets

While Ted’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) 90 220
fat (g) 25 80
carbs (g) 0 140
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 Ted’s food log based on the harder to find 50% of the essential nutrients. Ted’s most nutrient dense day is October 04 2016 while his least nutrient-dense day is October 03 2016.

best and worst days

Ted’s food diary for the best and worst days are shown below for comparison. Ted 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)
Salmon, Atlantic, wild, cooked from fresh or frozen 413
Omelet, plain 316
Spinach, cooked from fresh 41
Coffee, made from ground 12
Half and half 74
Beef brisket, no visible fat eaten 347
Broccoli, cooked from fresh 55
Brazil nuts, unsalted 467
Cheese, swiss 220
Mushrooms, cooked from fresh 34
Chocolate, dark, 90% cocoa solids, Lindt Supreme Dark 302
Raspberries, frozen, unsweetened 65

Worst Day

food name energy (kcal)
Hamburger or ground beef, 80% lean 576
Tomatoes, red, ripe, cooked 44
Onion, white, yellow or red, raw 28
Garlic, cooked 6
Chili powder 23
Cabbage, green, cooked 69
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised 198
Avocado, black skin, California type 227
Cheese, cheddar 344
Coffee, made from ground 12
Half and half 37
Cottage cheese, regular (4% fat) 206
Crown Prince, Naturally Smoked Oysters 196
Chocolate, dark, 90% cocoa solids, Lindt Supreme Dark 299
Strawberries, fresh 23

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