Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help mohammed get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being paleo.

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 mohammed’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
8.0
Zinc : Copper
19.0
Potassium : Sodium
1.1
Calcium : Magnesium
1.3
Iron : Copper
17.2
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that mohammed’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: fatigue, hypertension, sleep apnea.

nutrient % DRI prioritize
Sodium 49%
Potassium 55%
Manganese 84%
Calcium 87%
Vitamin E 90%
Vitamin D 99%
Phosphorus 106%
Copper 116%
Magnesium 133%
Zinc 147%
Thiamin (B1) 154%
Omega-3 160%
Cystine 481%
Folate 211%
Vitamin B-6 470%
Pantothenic acid (B5) 267%
Niacin (B3) 271%
Riboflavin (B2) 235%
Vitamin C 234%
Vitamin A 283%
Selenium 276%

optimal foods for you

The foods listed below will provide mohammed with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 15.8 1.68 48%
turkey liver 15.4 1.89 47%
veal liver 15.9 1.92 55%
chicken liver 15.3 1.72 50%
beef liver 15.7 1.75 60%
pork liver 14.3 1.65 59%
lamb kidney 12.9 1.12 52%
beef kidney 8.0 1.57 52%
turkey heart 7.2 1.74 47%
pork chops 6.5 1.74 54%
chicken breast 6.8 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 10.3 1.43 47%
caviar 7.9 2.64 33%
salmon 10.2 1.56 52%
crab 12.6 0.83 71%
anchovy 8.4 2.10 44%
lobster 11.6 0.89 71%
trout 8.2 1.68 45%
halibut 10.1 1.11 66%
oysters 9.3 1.02 59%
mackerel 3.7 3.05 14%
cod 8.2 2.90 71%
mussel 9.3 0.86 63%
tuna 7.4 1.84 52%
sardine 5.9 2.08 38%
pollock 9.4 1.11 69%
crayfish 9.4 0.82 67%
sturgeon 7.2 1.35 49%
octopus 8.4 1.64 71%
rockfish 8.3 1.09 66%
herring 4.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
coriander 23.2 0.23 30%
chicory greens 21.9 0.23 23%
spinach 23.3 0.23 49%
beet greens 20.9 0.22 35%
endive 18.5 0.17 7%
seaweed (laver) 23.4 0.35 80%
watercress 22.1 0.11 65%
asparagus 20.1 0.22 50%
chard 18.5 0.19 51%
mustard greens 16.8 0.27 36%
chinese cabbage 18.0 0.12 54%
chives 17.3 0.30 48%
amaranth leaves 20.3 0.21 86%
lettuce 17.3 0.15 50%
parsley 16.7 0.36 48%
arugula 16.1 0.25 45%
escarole 14.2 0.19 24%
turnip greens 15.5 0.29 44%
zucchini 15.2 0.17 40%
okra 15.2 0.22 50%
broccoli 14.8 0.35 50%
portabella mushrooms 15.0 0.29 55%
white mushroom 15.1 0.22 65%
yeast extract spread 12.9 1.85 59%
kale 13.7 0.28 60%
banana pepper 11.7 0.27 36%
alfalfa 10.4 0.23 19%
summer squash 12.4 0.19 45%
collards 11.2 0.33 37%
red peppers 11.5 0.31 40%
celery 12.2 0.18 50%
cauliflower 11.7 0.25 50%
seaweed (wakame) 13.6 0.45 79%
sunflower seeds 3.2 5.46 15%
jalapeno peppers 10.0 0.27 37%
spirulina 12.6 0.26 70%
shiitake mushroom 11.3 0.39 58%
radicchio 11.9 0.23 68%
radishes 9.9 0.16 43%
cucumber 8.8 0.12 40%
pickles 8.8 0.12 40%
sauerkraut 8.5 0.19 39%
brazil nuts -0.5 6.59 9%
sesame butter 1.1 5.86 21%
brussel sprouts 8.9 0.42 50%
seaweed (kelp) 10.8 0.43 77%
mung beans 10.6 0.19 74%
cabbage 9.1 0.23 55%
walnuts -0.5 6.19 13%
hazelnuts -0.9 6.29 10%
peas 9.4 0.42 65%
chayote 7.4 0.24 41%
butternut squash 9.8 0.45 75%
onions 9.0 0.32 65%
flax seed -0.5 5.34 12%
almond butter -1.1 6.14 16%
almonds -1.0 6.07 15%
sesame seeds -2.0 6.31 10%
winter squash 8.8 0.40 69%
carrots 8.4 0.41 64%
pine nuts -2.5 6.73 11%
artichokes 6.9 0.47 49%
pumpkin seeds -0.8 5.59 19%
pili nuts -3.4 7.19 7%
eggplant 5.9 0.25 35%

macronutrients

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

protein

mohammed’s protein intake is 1.8g/kg LBM or 105g/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 mohammed’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% 1.8 105
mohammed 23% 1.80 105

macro targets

While mohammed’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) 105 200
fat (g) 25 130
carbs (g) 0 110
energy (calories) 1850

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 mohammed’s food log based on the harder to find 50% of the essential nutrients. mohammed’s most nutrient dense day is August 02 2018 while his least nutrient-dense day is August 06 2018.

best and worst days

mohammed’s food diary for the best and worst days are shown below for comparison. mohammed 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)
Cheddar Cheese, Natural 115
Espresso, without Flavored Syrup 5
Olive Oil 179
Eggs, Cooked 205
Beef Steak, Sirloin, No Visible Fat Eaten 160
Parsley, Fresh 8
Quinoa, Cooked 17
Perfect Keto, Base, Chocolate Sea Salt 15
Parsley, Fresh 22
Tossed Salad, Plain, No Dressing 4
Olive Oil 358
Beef Steak, Sirloin, No Visible Fat Eaten 80
Chicken Liver 134
Pita Bread, Whole Wheat 73

Worst Day

food name energy (kcal)
Dates, Medjool 399
White Whole Wheat Flour 204
Oil, Unknown Type 241

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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