Nutrition Fingerprint

recommended approach

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

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 Jason’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
8.3
Zinc : Copper
23.4
Potassium : Sodium
1.0
Calcium : Magnesium
6.3
Iron : Copper
39.7
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jason’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, sleep apnea.

nutrient % DRI prioritize
Magnesium 45%
Vitamin E 65%
Vitamin D 66%
Thiamin (B1) 68%
Copper 70%
Folate 70%
Niacin (B3) 77%
Manganese 86%
Calcium 93%
Zinc 105%
Potassium 106%
Vitamin B6 106%
Leucine 116%
Omega-3 126%
Cystine 209%
Vitamin B2 (Riboflavin) 190%
Vitamin C 288%

optimal foods for you

The foods listed below will provide Jason 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
turkey 1903.8 1.89 50%
lamb liver 1632.2 1.68 48%
veal liver 1618.8 1.92 55%
beef liver 1479.1 1.75 60%
lamb kidney 932.2 1.12 52%
pork chops 1306.2 1.74 54%
pork liver 1089.1 1.65 59%
egg white 284.8 0.52 74%
lamb (lean) 683.0 1.44 43%
kefir (low fat) 3.7 0.41 64%
beef kidney 665.6 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3236.1 1.43 47%
salmon 1722.7 1.56 52%
halibut 1211.3 1.11 66%
crab 1029.4 0.83 71%
lobster 1022.4 0.89 71%
rockfish 911.7 1.09 66%
mussel 725.2 0.86 63%
crayfish 534.3 0.82 67%
flounder 495.5 0.86 57%
mollusks conch 737.5 1.30 54%
pollock 435.5 1.11 69%
octopus 720.9 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 820.8 0.23 49%
amaranth leaves 526.2 0.21 86%
turnip greens 573.0 0.29 44%
chinese cabbage 297.9 0.12 54%
snap beans 281.7 0.15 58%
portabella mushrooms 341.2 0.29 55%
asparagus 298.1 0.22 50%
banana pepper 315.9 0.27 36%
artichokes 421.8 0.47 49%
zucchini 238.3 0.17 40%
kale 283.5 0.28 60%
edamame 847.6 1.21 41%
summer squash 198.2 0.19 45%
pumpkin 185.8 0.20 76%
mung beans 182.6 0.19 74%
red peppers 254.1 0.31 40%
okra 196.3 0.22 50%
collards 258.7 0.33 37%
parsley 262.5 0.36 48%
cauliflower 196.7 0.25 50%
escarole 164.5 0.19 24%
brussel sprouts 293.6 0.42 50%
mustard greens 196.1 0.27 36%
celery 142.5 0.18 50%
watercress 88.9 0.11 65%
broccoli 233.6 0.35 50%
pickles 91.4 0.12 40%
cucumber 91.4 0.12 40%
onions 204.0 0.32 65%
shiitake mushroom 226.4 0.39 58%
seaweed (laver) 202.4 0.35 80%
sauerkraut 97.3 0.19 39%
rhubarb 105.1 0.21 55%
chard 92.8 0.19 51%
radishes 71.3 0.16 43%
jalapeno peppers 132.3 0.27 37%
coconut water 88.4 0.19 66%
beet greens 107.8 0.22 35%
wheat bran 1275.2 2.16 38%
lettuce 58.0 0.15 50%
oat bran 1440.3 2.46 65%
white mushroom 87.1 0.22 65%
chayote 94.8 0.24 41%
cabbage 81.6 0.23 55%
chicory greens 80.9 0.23 23%
radicchio 80.4 0.23 68%
alfalfa 77.4 0.23 19%
endive 42.0 0.17 7%
turnips 63.3 0.21 51%
winter squash 180.3 0.40 69%
butternut squash 198.6 0.45 75%
carrots 146.9 0.41 64%
peas 152.2 0.42 65%
eggplant 42.3 0.25 35%
red cabbage 71.0 0.29 55%
blackberries 140.6 0.43 27%
arugula 27.9 0.25 45%
celeriac 132.8 0.42 72%
coriander 13.8 0.23 30%
pinto beans 7.5 0.22 83%
spirulina 13.7 0.26 70%
soybeans (sprouted) 345.4 0.81 49%
turnips -17.4 0.22 61%
mulberries 92.2 0.43 74%
chives 10.7 0.30 48%
limes 0.9 0.30 70%
strawberries -3.9 0.32 49%
carambola -12.4 0.31 56%
beets 38.4 0.43 70%
seaweed (kelp) 37.1 0.43 77%
seaweed (wakame) 51.2 0.45 79%
boysenberries 72.2 0.50 54%
cantaloupe -34.7 0.34 70%
gooseberries -11.3 0.44 52%
raspberries 42.1 0.52 30%
lemongrass 286.2 0.99 93%
apricots -39.8 0.48 71%

macronutrients

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

protein

Jason’s protein intake is 1.1g/kg LBM or 110g/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 Jason’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 39
RDI/sedentary ~11% 0.8 77
typical ~16% 1.2 116
minimum nutrient optimiser ~24% 1.8 135
Jason 19% 1.14 110

macro targets

While Jason’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) 135 305
fat (g) 40 155
carbs (g) 0 95
energy (calories) 2300

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 Jason’s food log based on the harder to find 50% of the essential nutrients. Jason’s most nutrient dense day is July 22 2018 while his least nutrient-dense day is July 22 2018.

best and worst days

Jason’s food diary for the best and worst days are shown below for comparison. Jason 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)
Scrambled Egg, Plain 532
Cream, Fluid, Heavy Whipping 204
Cheddar Cheese, Natural 115
Sausage, Pork, Fresh 358
Garden Fresh Salsa, Inc., Jack's Special Cantina Style Salsa 5
Ribs, Beef, Short, Visible Fat Eaten 622
Green Beans, Cooked from Frozen 113
Earthbound Farm, Organic Power Greens, Baby Chard, Kale and Spinach 125
Onion, White, Yellow or Red, Raw 78
Strawberries, Fresh 24
Bertolli, Extra Virgin Olive Oil 239
Cider Vinegar 13

Worst Day

food name energy (kcal)
Scrambled Egg, Plain 532
Cream, Fluid, Heavy Whipping 204
Cheddar Cheese, Natural 115
Sausage, Pork, Fresh 358
Garden Fresh Salsa, Inc., Jack's Special Cantina Style Salsa 5
Ribs, Beef, Short, Visible Fat Eaten 622
Green Beans, Cooked from Frozen 113
Earthbound Farm, Organic Power Greens, Baby Chard, Kale and Spinach 125
Onion, White, Yellow or Red, Raw 78
Strawberries, Fresh 24
Bertolli, Extra Virgin Olive Oil 239
Cider Vinegar 13

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