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
Vitamin D 69%
Calcium 86%
Vitamin E 107%
Thiamin (B1) 122%
Potassium 124%
Sodium 124%
Folate 132%
Magnesium 140%
Vitamin C 156%
Zinc 165%
Manganese 186%
Niacin (B3) 191%
Omega-3 201%

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 815.2 1.68 48%
veal liver 580.3 1.92 55%
lamb kidney 407.9 1.12 52%
pork chops 483.6 1.74 54%
beef liver 456.2 1.75 60%
pork liver 367.1 1.65 59%
beef kidney 275.7 1.57 52%
turkey liver 309.0 1.89 47%
chicken liver 263.4 1.72 50%
kefir (low fat) 0.4 0.41 64%
beef tripe 116.7 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2102.0 1.43 47%
salmon 999.9 1.56 52%
mussel 424.2 0.86 63%
halibut 448.1 1.11 66%
mollusks conch 438.7 1.30 54%
crab 341.0 0.83 71%
trout 468.6 1.68 45%
lobster 252.7 0.89 71%
rockfish 269.3 1.09 66%
flounder 204.6 0.86 57%
crayfish 133.7 0.82 67%
tuna 325.7 1.84 52%
oysters 157.0 1.02 59%
sardine 339.9 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
edamame 615.1 1.21 41%
garbanzo beans 1043.6 3.78 69%
spinach 301.7 0.23 49%
red peppers 213.7 0.31 40%
amaranth leaves 181.1 0.21 86%
turnip greens 195.5 0.29 44%
brussel sprouts 194.1 0.42 50%
asparagus 154.4 0.22 50%
banana pepper 152.4 0.27 36%
wheat bran 499.0 2.16 38%
zucchini 111.6 0.17 40%
chinese cabbage 99.7 0.12 54%
broccoli 142.3 0.35 50%
parsley 136.8 0.36 48%
pumpkin 97.8 0.20 76%
cauliflower 101.0 0.25 50%
portabella mushrooms 110.5 0.29 55%
okra 96.8 0.22 50%
escarole 87.9 0.19 24%
summer squash 87.7 0.19 45%
kale 99.8 0.28 60%
winter squash 123.2 0.40 69%
mung beans 80.2 0.19 74%
butternut squash 129.6 0.45 75%
snap beans 71.3 0.15 58%
onions 90.5 0.32 65%
shiitake mushroom 100.3 0.39 58%
celery 58.8 0.18 50%
mustard greens 71.3 0.27 36%
seaweed (laver) 87.9 0.35 80%
collards 82.0 0.33 37%
watercress 31.9 0.11 65%
peas 87.5 0.42 65%
cabbage 42.5 0.23 55%
strawberries 58.8 0.32 49%
chard 32.5 0.19 51%
radicchio 39.2 0.23 68%
lettuce 24.8 0.15 50%
beet greens 37.7 0.22 35%
jalapeno peppers 43.5 0.27 37%
radishes 21.5 0.16 43%
artichokes 82.8 0.47 49%
chicory greens 33.2 0.23 23%
pickles 12.5 0.12 40%
cucumber 12.5 0.12 40%
white mushroom 32.8 0.22 65%
endive 22.0 0.17 7%
blackberries 68.8 0.43 27%
sauerkraut 23.7 0.19 39%
alfalfa 27.0 0.23 19%
eggplant 15.4 0.25 35%
kiwifruit 86.0 0.61 55%
boysenberries 61.3 0.50 54%
chayote 11.1 0.24 41%
coriander 5.9 0.23 30%
arugula 8.8 0.25 45%
pinto beans 2.3 0.22 83%
red cabbage 15.0 0.29 55%
rhubarb -2.8 0.21 55%
turnips -6.2 0.21 51%
spirulina 3.4 0.26 70%
cantaloupe 11.6 0.34 70%
beets 28.2 0.43 70%
chives 4.0 0.30 48%
turnips -12.8 0.22 61%
carrots 20.9 0.41 64%
seaweed (wakame) 30.2 0.45 79%
cowpeas 164.2 1.16 69%
grapefruit -10.2 0.30 83%
seaweed (kelp) 13.6 0.43 77%
limes -12.2 0.30 70%
mulberries 7.1 0.43 74%
carambola -15.6 0.31 56%
coconut water -42.7 0.19 66%

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 02 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)
Fried eggs, whole egg 404
Mushrooms, cooked from fresh 34
Brazil nuts, unsalted 311
Ribs, beef, short, no visible fat eaten 594
Blue Hill Bay, Smoked Wild Alaskan Sockeye Salmon 140
Mascarpone 244
Cocoa powder, unsweetened 25
Cinnamon, ground 19
Avocado, black skin, California type 227
Coffee, made from ground 12
Half and half 37
Greek yogurt, plain, premium 289
Spinach, cooked from fresh 41

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