Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Alber 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
9.0
Zinc : Copper
3.2
Potassium : Sodium
0.3
Calcium : Magnesium
1.7
Iron : Copper
3.4
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Alber’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: autism.

nutrient % DRI prioritize
Vitamin K1 11%
Manganese 33%
Vitamin E 33%
Vitamin C 41%
Omega-3 45%
Potassium 48%
Calcium 52%
Thiamin (B1) 60%
Magnesium 62%
Zinc 89%
Vitamin B6 92%
Phosphorus 98%
Folate 112%
Cystine 351%
Vitamin A 442%

optimal foods for you

The foods listed below will provide Alber 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
cream cheese -247.1 3.50 11%
gruyere cheese -209.5 4.13 22%
swiss cheese -184.0 3.93 22%
liverwurst -127.0 3.26 16%
salami -275.1 3.78 18%
colby -274.6 3.94 21%
monterey cheese -257.7 3.73 21%
lamb liver 1064.2 1.68 48%
liver sausage -321.2 3.31 13%
muenster cheese -266.1 3.68 21%
cheddar cheese -426.3 4.10 20%
brie -212.5 3.34 19%
blue cheese -233.7 3.53 21%
liver pate -263.9 3.19 16%
pork sausage -199.2 3.25 20%
camembert -184.7 3.00 21%
veal liver 983.4 1.92 55%
edam cheese -333.1 3.57 23%
chorizo -808.0 4.55 17%
gouda cheese -337.4 3.56 24%
beef sausage -452.6 3.32 18%
feta cheese -156.1 2.64 22%
sweetbread -606.2 3.18 12%
ground beef, 80/20 -1.2 2.70 31%
bratwurst -615.6 3.33 16%
lamb -1903.5 6.39 5%
goat cheese -304.8 2.64 21%
beef brains 37.0 1.51 22%
turkey -84.0 2.21 28%
turkey liver 473.4 1.89 47%
meatballs -522.5 2.86 19%
frankfurter -590.7 2.90 17%
lamb brains 76.1 1.54 27%
knackwurst -685.0 3.07 16%
pork ribs -831.9 3.61 18%
beef liver 759.6 1.75 60%
sliced turkey pepperoni -66.3 2.43 35%
pork liver 736.5 1.65 59%
pepperoni -1470.8 5.04 13%
headcheese -207.0 1.57 20%
sandwich spread, pork -228.8 2.35 30%
pork chops 534.5 1.74 54%
pork (lean) 167.3 2.09 44%
ham -0.3 1.49 29%
chicken breast breaded -129.3 2.63 39%
beef rib eye steak -244.2 2.48 33%
scrapple, pork -95.9 2.13 34%
chicken liver 405.4 1.72 50%
beef shortribs -385.4 2.95 33%
beef rib, small end -393.4 2.78 31%
roast ham 153.3 1.78 41%
ground turkey -372.1 2.58 30%
beef brisket, flat half -494.0 2.98 31%
beef loin -444.1 2.78 30%
lamb rib -975.4 3.61 19%
beef tenderloin steak -417.0 2.73 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1869.3 1.43 47%
mackerel 13.5 3.05 14%
caviar 265.7 2.64 33%
sardine 159.8 2.08 38%
salmon 653.3 1.56 52%
herring 35.6 2.17 36%
mollusks conch 680.4 1.30 54%
tuna 414.8 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 264.3 5.46 15%
hazelnuts -163.7 6.29 10%
walnuts -124.4 6.19 13%
flax seed 12.1 5.34 12%
peanut butter -134.6 5.90 18%
pumpkin seeds -23.0 5.59 19%
sesame butter -85.7 5.86 21%
almonds -371.6 6.07 15%
lupin seeds 1054.8 3.71 51%
oat bran 1621.1 2.46 65%
wheat bran 1016.1 2.16 38%
almond butter -996.9 6.14 16%
sesame seeds -1317.4 6.31 10%
olives -7.7 1.45 3%
butternuts -1155.0 6.12 17%
brazil nuts -1517.4 6.59 9%
pine nuts -1531.9 6.73 11%
garbanzo beans 728.7 3.78 69%
edamame 842.4 1.21 41%
black beans 867.0 3.41 73%
pili nuts -2060.1 7.19 7%
corn bran -439.7 2.24 12%
endive 46.8 0.17 7%
avocado -435.3 1.60 8%
pistachio nuts -1426.1 5.69 22%
coconut meat -1157.6 3.54 10%

macronutrients

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

protein

Alber’s protein intake is 1.3g/kg LBM or 79g/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 Alber’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 24
RDI/sedentary ~11% 0.8 49
typical ~16% 1.2 73
minimum nutrient optimiser ~24% 1.8 85
Alber 25% 1.29 79

macro targets

While Alber’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) 85 210
fat (g) 25 115
carbs (g) 0 130
energy (calories) 1900

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 Alber’s food log based on the harder to find 50% of the essential nutrients. Alber’s most nutrient dense day is December 30 2017 while his least nutrient-dense day is December 31 2017.

best and worst days

Alber’s food diary for the best and worst days are shown below for comparison. Alber 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)
Tea, Brewed, Unsweetened 5
AvZ ZA P&P Fresh Cream 201
Epic, lard, pork 130
AvZ ZA PnP Free Range Fried Eggs, Whole Egg 225
AvZ ZA Butter Woolworths 184
Chicory Coffee 34
Cheddar Cheese, Natural 115
Bacon, Pork 112
Fried onion rings, cooked from frozen 17
Pork Chops, Blade, Visible Fat Eaten 338
Lamb, variety meats and by-products, liver, cooked, pan-fried 405

Worst Day

food name energy (kcal)
Tea, Brewed, Unsweetened 5
AvZ ZA P&P Fresh Cream 201
Epic, lard, pork 130
AvZ ZA PnP Free Range Fried Eggs, Whole Egg 225
AvZ ZA Butter Woolworths 184
Chicory Coffee 34

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