Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help David 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 David ’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
9.3
Zinc : Copper
39.3
Potassium : Sodium
0.8
Calcium : Magnesium
5.0
Iron : Copper
28.9
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 27%
Vitamin K1 30%
Magnesium 34%
Potassium 53%
Copper 62%
Folate 64%
Sodium 66%
Omega-3 67%
Vitamin D 74%
Vitamin E 81%
Calcium 86%
Thiamin (B1) 100%
Vitamin A 101%

optimal foods for you

The foods listed below will provide David 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 100.1 3.18 12%
headcheese -182.5 1.57 20%
lamb brains 96.5 1.54 27%
ham -6.1 1.49 29%
goat cheese -172.4 2.64 21%
turkey -89.4 2.21 28%
ground beef, 80/20 -2.6 2.70 31%
turkey liver 395.7 1.89 47%
lamb sweetbread -52.3 1.44 43%
roast ham -86.0 1.78 41%
pork ribs -667.0 3.61 18%
ground turkey -420.7 2.58 30%
roast pork -149.7 1.99 41%
lamb heart 67.2 1.61 48%
ground beef -549.9 2.48 30%
beef rib eye steak -448.6 2.48 33%
beef kidney 213.8 1.57 52%
pork (lean) -48.4 2.09 44%
lamb leg -530.4 2.58 31%
t-bone steak -674.3 2.94 26%
turkey heart -23.7 1.74 47%
flank, steak -493.1 2.63 33%
lamb rib -855.4 3.61 19%
pork ribs -312.3 2.16 39%
rotisserie chicken thigh -423.8 1.93 39%
beef tenderloin steak -531.0 2.62 32%
ground beef 70/30 -620.0 2.77 30%
beef loin -604.2 2.78 30%
ground beef 70/30 -606.4 2.70 30%
beef tenderloin steak -572.8 2.73 31%
beef rib, eye -544.3 2.65 32%
beef loin, top loin -498.1 2.50 34%
beef rib, small end -572.2 2.78 31%
beef brisket -410.3 2.44 37%
ground beef, 75/25 -615.3 2.77 31%
roast beef -448.1 2.19 38%
lamb chop -169.0 2.34 42%
sirloin steak -488.3 2.43 36%
beef tripe 26.7 1.03 55%
beef heart 98.4 1.79 52%
pork loin -471.3 1.93 41%
elk -306.0 1.93 44%
chicken drumstick -314.6 1.49 47%
beef brisket, flat half -665.0 2.98 31%
beef brisket, flat half -636.9 2.89 32%
porterhouse steak (fat trimmed) -237.6 1.45 50%
beef brisket -629.1 2.80 33%
duck -1223.8 3.37 18%
lamb lungs -20.3 0.95 58%
beef roast -248.1 1.78 48%
veal loin -282.2 1.75 48%
beef shortribs -652.0 2.95 33%
lamb shank -228.6 1.96 48%
pork chops -76.8 1.74 54%
bison -160.6 1.71 53%
leg ham -78.1 1.65 56%
lamb -1130.2 6.39 5%
pork shoulder -94.7 1.62 56%
turkey gizzard -125.0 1.55 57%
chuck steak -372.4 1.94 51%
chicken breast -137.0 1.48 60%
ground beef (lean) -223.3 1.44 60%
sirloin steak (lean) -261.8 1.77 57%
lamb (lean) -1070.9 1.44 43%
veal -97.6 1.51 65%
top round steak -396.5 2.09 56%
chicken -1824.1 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 129.1 3.05 14%
sardine 260.1 2.08 38%
salmon 767.5 1.56 52%
trout 401.9 1.68 45%
herring 36.0 2.17 36%
anchovy 82.9 2.10 44%
sturgeon 64.7 1.35 49%
tuna 270.3 1.84 52%
flounder 204.4 0.86 57%
rockfish 335.7 1.09 66%
halibut 347.6 1.11 66%
crayfish 244.2 0.82 67%
perch 40.8 0.96 62%
crab 434.7 0.83 71%
lobster 403.2 0.89 71%
whiting 119.1 1.16 66%
pollock 158.9 1.11 69%
white fish 41.5 1.08 70%
haddock 17.9 1.16 71%
orange roughy -73.2 1.05 70%
cod 123.0 2.90 71%

macronutrients

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

macro targets

While David ’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) 90 310
fat (g) 25 110
carbs (g) 0 70
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 David ’s food log based on the harder to find 50% of the essential nutrients. David ’s most nutrient dense day is September 23 2019 while his least nutrient-dense day is September 19 2019.

best and worst days

David ’s food diary for the best and worst days are shown below for comparison. David 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)
Coffee, Prepared From Grounds 5
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101
Pork Clouds, Fried Pork Rinds, Rosemary & Sea Salt 160
Fried Eggs, Whole Egg 202
Beef Steak, Sirloin, Visible Fat Eaten 1134
Cheddar Cheese, Natural 229
Whey, acid, fluid 27
Kirkland Signature, Fish Oil Capsules 12

Worst Day

food name energy (kcal)
Beef Steak, Chuck, Visible Fat Eaten 1497
Smoked Sausage, Pork 553
Fried Eggs, Whole Egg 202
Beef Fat 87
Coffee, Prepared From Grounds 9
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 253
Rembrandt, Extra Aged Gouda Cheese 365

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