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
1.4
Zinc : Copper
12.2
Potassium : Sodium
0.8
Calcium : Magnesium
1.3
Iron : Copper
3.0
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 41%
Potassium 45%
Sodium 52%
Calcium 56%
Vitamin A 68%
Phosphorus 77%
Magnesium 89%
Iron 97%
Valine 142%
Leucine 144%
Isoleucine 164%
Folate 177%
Omega-3 177%
Cystine 229%
Vitamin B-6 240%
Selenium 221%
Manganese 308%
Copper 325%
Zinc 265%

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
lamb (lean) 2156.3 1.44 43%
pork liver 1942.9 1.65 59%
egg white 897.8 0.52 74%
turkey 2014.2 1.89 50%
pork chops 1886.0 1.74 54%
beef liver 1861.2 1.75 60%
veal liver 1961.5 1.92 55%
lamb kidney 1005.8 1.12 52%
lamb liver 1370.6 1.68 48%
chicken breast 1016.7 1.48 60%
rib eye fillet 1373.0 1.99 45%
beef tripe 524.7 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2958.9 1.43 47%
lobster 1565.5 0.89 71%
crab 1501.5 0.83 71%
halibut 1587.2 1.11 66%
clam 1616.3 1.42 73%
rockfish 1325.9 1.09 66%
mussel 1000.6 0.86 63%
crayfish 852.1 0.82 67%
octopus 1516.9 1.64 71%
salmon 1426.4 1.56 52%
flounder 760.4 0.86 57%
mollusks conch 1035.1 1.30 54%
orange roughy 718.0 1.05 70%
pollock 633.6 1.11 69%
whiting 652.8 1.16 66%
welk 1884.7 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
spinach 953.7 0.23 49%
turnip greens 826.8 0.29 44%
amaranth leaves 612.8 0.21 86%
chinese cabbage 351.6 0.12 54%
snap beans 278.6 0.15 58%
asparagus 303.6 0.22 50%
kale 328.3 0.28 60%
collards 337.3 0.33 37%
portabella mushrooms 305.2 0.29 55%
escarole 182.6 0.19 24%
pumpkin 175.5 0.20 76%
artichokes 407.4 0.47 49%
watercress 90.6 0.11 65%
mung beans 158.8 0.19 74%
banana pepper 205.6 0.27 36%
parsley 276.8 0.36 48%
mustard greens 203.4 0.27 36%
zucchini 126.9 0.17 40%
chard 121.4 0.19 51%
celery 105.1 0.18 50%
jalapeno peppers 161.0 0.27 37%
okra 131.2 0.22 50%
lettuce 68.6 0.15 50%
onions 199.4 0.32 65%
summer squash 94.9 0.19 45%
sauerkraut 94.1 0.19 39%
pickles 32.7 0.12 40%
cucumber 32.7 0.12 40%
rhubarb 102.1 0.21 55%
seaweed (laver) 218.6 0.35 80%
cauliflower 125.9 0.25 50%
beet greens 100.7 0.22 35%
radishes 39.2 0.16 43%
broccoli 193.5 0.35 50%
endive 45.2 0.17 7%
chicory greens 86.1 0.23 23%
alfalfa 83.1 0.23 19%
radicchio 81.1 0.23 68%
white mushroom 78.6 0.22 65%
turnips 57.9 0.21 51%
coconut water 32.5 0.19 66%
red peppers 120.9 0.31 40%
brussel sprouts 186.5 0.42 50%
arugula 34.7 0.25 45%
cabbage 14.5 0.23 55%
coriander 14.4 0.23 30%
pinto beans 7.3 0.22 83%
peas 166.9 0.42 65%
chayote 17.0 0.24 41%
winter squash 135.3 0.40 69%
carrots 133.4 0.41 64%
eggplant 0.7 0.25 35%
spirulina 15.0 0.26 70%
blackberries 140.3 0.43 27%
red cabbage 28.9 0.29 55%
mulberries 118.5 0.43 74%
celeriac 117.7 0.42 72%
shiitake mushroom 86.6 0.39 58%
chives 12.2 0.30 48%
butternut squash 141.6 0.45 75%
limes -5.7 0.30 70%
turnips -92.6 0.22 61%
seaweed (kelp) 37.1 0.43 77%
soybeans (sprouted) 342.9 0.81 49%
boysenberries 74.4 0.50 54%
seaweed (wakame) 37.3 0.45 79%
beets -9.7 0.43 70%
carambola -107.1 0.31 56%
lemongrass 444.8 0.99 93%
cantaloupe -110.1 0.34 70%
gooseberries -40.4 0.44 52%
raspberries 31.0 0.52 30%

macronutrients

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

protein

Joe’s protein intake is 1.7g/kg LBM or 100g/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 80
Joe 39% 1.74 100

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) 80 200
fat (g) 25 100
carbs (g) 0 65
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 31 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
Eggs, Cooked 233
Turkey Ham, Sliced, Extra Lean, Prepackaged or Deli-Sliced 149
Tomato Raw, Includes Cherry, Grape, Roma 14
Avocado, Black Skin, California Type 167
Asparagus, Cooked from Fresh 17
Tomato Raw, Includes Cherry, Grape, Roma 5
Hamburger or Ground Beef, 95% Lean 296
Cheese, cheddar 242

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

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