Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Joe 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 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 Joe’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
1.2
Zinc : Copper
11.3
Potassium : Sodium
0.9
Calcium : Magnesium
1.3
Iron : Copper
2.8
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Joe’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: hypertension, inflammation, low testosterone.

nutrient % DRI prioritize
Vitamin E 37%
Potassium 45%
Sodium 49%
Calcium 57%
Vitamin A 67%
Phosphorus 74%
Magnesium 88%
Iron 100%
Leucine 134%
Valine 134%
Isoleucine 153%
Lysine 171%
Methionine 172%
Cystine 214%
Folate 175%
Vitamin B-6 234%
Selenium 208%
Manganese 355%
Copper 353%
Zinc 264%

optimal foods for you

The foods listed below will provide Joe 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
chicken liver 20.7 1.72 50%
pork liver 20.2 1.65 59%
beef liver 20.1 1.75 60%
veal liver 19.9 1.92 55%
lamb kidney 16.8 1.12 52%
lamb liver 16.6 1.68 48%
turkey liver 15.3 1.89 47%
chicken breast 14.0 1.48 60%
bison 14.3 1.71 53%
sirloin steak (lean) 14.2 1.77 57%
ground beef (lean) 13.6 1.44 60%
beef tripe 12.9 1.03 55%
lamb lungs 12.7 0.95 58%
veal 13.6 1.51 65%
beef roast 14.0 1.78 48%
pork chops 13.7 1.74 54%
porterhouse steak (fat trimmed) 13.2 1.45 50%
egg white 11.4 0.52 74%
beef kidney 12.8 1.57 52%
ground pork 13.2 1.85 54%
pork shoulder 12.7 1.62 56%
leg ham 12.6 1.65 56%
lamb heart 12.3 1.61 48%
rib eye fillet 12.9 1.99 45%
chuck steak 12.8 1.94 51%
turkey heart 11.6 1.74 47%
chicken drumstick 11.1 1.49 47%
top round steak 11.5 2.09 56%
beef heart 10.6 1.79 52%
lamb shank 10.6 1.96 48%
lamb sweetbread 9.6 1.44 43%
lamb (lean) 9.5 1.44 43%
veal loin 9.9 1.75 48%

Seafood based foods

food name nutrient density energy density insulin load
crab 19.7 0.83 71%
lobster 18.4 0.89 71%
crayfish 17.8 0.82 67%
octopus 19.0 1.64 71%
pollock 15.8 1.11 69%
haddock 15.5 1.16 71%
shrimp 15.3 1.19 69%
halibut 15.1 1.11 66%
mussel 14.4 0.86 63%
rockfish 13.8 1.09 66%
oysters 13.5 1.02 59%
flounder 13.0 0.86 57%
whiting 13.4 1.16 66%
fish roe 13.8 1.43 47%
white fish 13.2 1.08 70%
perch 12.9 0.96 62%
orange roughy 13.0 1.05 70%
clam 13.6 1.42 73%
cod 16.0 2.90 71%
salmon 13.6 1.56 52%
welk 15.4 2.75 82%
tuna 13.1 1.84 52%
anchovy 13.1 2.10 44%
sturgeon 11.0 1.35 49%
trout 11.4 1.68 45%
scallop 9.5 1.11 77%
molluscs 8.7 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 27.7 0.23 49%
seaweed (laver) 25.2 0.35 80%
watercress 23.1 0.11 65%
amaranth leaves 22.4 0.21 86%
turnip greens 22.2 0.29 44%
chard 20.6 0.19 51%
chinese cabbage 20.1 0.12 54%
spirulina 18.7 0.26 70%
asparagus 18.6 0.22 50%
coriander 18.5 0.23 30%
chicory greens 18.1 0.23 23%
lettuce 17.6 0.15 50%
chives 17.5 0.30 48%
endive 16.9 0.17 7%
beet greens 16.7 0.22 35%
parsley 16.2 0.36 48%
mustard greens 14.8 0.27 36%
arugula 14.4 0.25 45%
kale 13.4 0.28 60%
alfalfa 13.1 0.23 19%
escarole 12.6 0.19 24%
white mushroom 11.9 0.22 65%
broccoli 11.4 0.35 50%
okra 11.1 0.22 50%
portabella mushrooms 11.1 0.29 55%
radicchio 10.5 0.23 68%
seaweed (wakame) 10.5 0.45 79%
mung beans 10.0 0.19 74%
collards 10.0 0.33 37%
cauliflower 9.0 0.25 50%
zucchini 8.8 0.17 40%
seaweed (kelp) 9.1 0.43 77%
onions 8.3 0.32 65%
peas 8.3 0.42 65%
celery 7.4 0.18 50%
banana pepper 7.5 0.27 36%
pinto beans 7.3 0.22 83%
jalapeno peppers 7.3 0.27 37%
snap beans 7.1 0.15 58%

macronutrients

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

protein

Joe’s protein intake is 1.8g/kg LBM or 101g/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 Joe’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 46
typical ~16% 1.2 69
minimum nutrient optimiser ~24% 1.8 105
Joe 40% 1.76 101

macro targets

While Joe’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) 25 110
carbs (g) 0 110
energy (calories) 1500

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 Joe’s food log based on the harder to find 50% of the essential nutrients. Joe’s most nutrient dense day is July 30 2018 while his least nutrient-dense day is July 28 2018.

best and worst days

Joe’s food diary for the best and worst days are shown below for comparison. Joe 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)
Vitamins 14
Tuna, Canned, White Albacore, Water Pack, Drained, Not Rinsed 83
Tesco, Romaine Hearts 7
Eggs, Cooked 155
Beef Steak, Flank, No Visible Fat Eaten 160
Hanover, Riced Steam-in-bag Cauliflower 22
Avocado, Black Skin, California Type 142
Brie Cheese 407

Worst Day

food name energy (kcal)
Vitamins 14
Lono Life, Beef Bone Broth 49
Pederson's, Uncured Beef Hot Dogs, No Sugar Added 120
Eggs, Cooked 205
Tomato Raw, Includes Cherry, Grape, Roma 14
Trident Seafoods, Alaskan Salmon Burger 170
Cabbage, Green, Cooked 18
Butter, Salted 51
Broccoli, Cooked from Frozen 14
Kerrygold Original Cheddar 222

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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