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%
Manganese 66%
Vitamin D 66%
Thiamin (B1) 68%
Niacin (B3) 77%
Copper 78%
Folate 87%
Vitamin E 98%
Potassium 106%
Sodium 106%
Vitamin B6 106%
Leucine 116%
Valine 118%
Cystine 209%
Riboflavin (B2) 190%
Zinc 122%
Calcium 145%

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 2917.8 1.89 50%
pork chops 1869.8 1.74 54%
lamb (lean) 1545.2 1.44 43%
veal liver 1873.1 1.92 55%
beef liver 1740.4 1.75 60%
lamb liver 1533.7 1.68 48%
egg white 558.1 0.52 74%
pork liver 1331.3 1.65 59%
lamb kidney 939.1 1.12 52%
chicken breast 778.2 1.48 60%
kefir (low fat) 4.1 0.41 64%
lean pastrami 309.2 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3115.9 1.43 47%
halibut 1378.6 1.11 66%
salmon 1677.7 1.56 52%
crab 1115.0 0.83 71%
lobster 1078.2 0.89 71%
rockfish 958.3 1.09 66%
crayfish 595.1 0.82 67%
mussel 559.2 0.86 63%
flounder 473.8 0.86 57%
mollusks conch 706.9 1.30 54%
pollock 443.2 1.11 69%
clam 633.1 1.42 73%
orange roughy 365.5 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 866.0 0.23 49%
turnip greens 620.5 0.29 44%
amaranth leaves 501.3 0.21 86%
portabella mushrooms 431.0 0.29 55%
chinese cabbage 279.7 0.12 54%
asparagus 310.2 0.22 50%
snap beans 259.9 0.15 58%
artichokes 432.7 0.47 49%
banana pepper 260.0 0.27 36%
mung beans 187.3 0.19 74%
zucchini 173.2 0.17 40%
kale 246.8 0.28 60%
okra 190.2 0.22 50%
escarole 161.4 0.19 24%
watercress 90.0 0.11 65%
pumpkin 145.0 0.20 76%
summer squash 137.1 0.19 45%
celery 124.4 0.18 50%
collards 232.9 0.33 37%
pickles 79.4 0.12 40%
cucumber 79.4 0.12 40%
cauliflower 162.1 0.25 50%
mustard greens 170.3 0.27 36%
parsley 226.6 0.36 48%
shiitake mushroom 233.2 0.39 58%
onions 182.3 0.32 65%
rhubarb 106.2 0.21 55%
brussel sprouts 255.4 0.42 50%
seaweed (laver) 204.1 0.35 80%
chard 90.1 0.19 51%
broccoli 201.1 0.35 50%
lettuce 58.2 0.15 50%
white mushroom 108.1 0.22 65%
radishes 54.6 0.16 43%
coconut water 75.4 0.19 66%
beet greens 99.3 0.22 35%
sauerkraut 71.7 0.19 39%
alfalfa 84.1 0.23 19%
red peppers 142.5 0.31 40%
endive 41.6 0.17 7%
jalapeno peppers 102.8 0.27 37%
radicchio 76.8 0.23 68%
chicory greens 76.6 0.23 23%
turnips 52.1 0.21 51%
chayote 72.6 0.24 41%
cabbage 51.2 0.23 55%
eggplant 34.8 0.25 35%
arugula 27.5 0.25 45%
peas 151.7 0.42 65%
coriander 13.2 0.23 30%
pinto beans 7.9 0.22 83%
celeriac 145.3 0.42 72%
red cabbage 54.5 0.29 55%
blackberries 138.5 0.43 27%
carrots 118.1 0.41 64%
spirulina 16.1 0.26 70%
soybeans (sprouted) 392.8 0.81 49%
winter squash 98.7 0.40 69%
butternut squash 127.0 0.45 75%
chives 9.8 0.30 48%
turnips -51.1 0.22 61%
oat bran 1528.8 2.46 65%
limes -10.6 0.30 70%
mulberries 72.1 0.43 74%
wheat bran 1287.1 2.16 38%
boysenberries 89.5 0.50 54%
seaweed (kelp) 34.3 0.43 77%
seaweed (wakame) 41.7 0.45 79%
beets 15.6 0.43 70%
carambola -63.5 0.31 56%
gooseberries -20.4 0.44 52%
raspberries 39.2 0.52 30%
strawberries -114.0 0.32 49%
cantaloupe -111.3 0.34 70%
edamame 490.8 1.21 41%

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