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%
Omega-3 126%
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 4090.4 1.89 50%
lamb liver 1819.6 1.68 48%
pork chops 1804.6 1.74 54%
veal liver 1854.3 1.92 55%
beef liver 1718.4 1.75 60%
lamb (lean) 1407.7 1.44 43%
lamb kidney 1093.2 1.12 52%
pork liver 1335.2 1.65 59%
egg white 532.7 0.52 74%
beef kidney 833.4 1.57 52%
chicken breast 770.5 1.48 60%
kefir (low fat) 3.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3810.8 1.43 47%
salmon 2161.4 1.56 52%
halibut 1564.6 1.11 66%
crab 1229.5 0.83 71%
lobster 1250.9 0.89 71%
rockfish 1230.8 1.09 66%
mussel 806.8 0.86 63%
crayfish 658.6 0.82 67%
flounder 682.9 0.86 57%
mollusks conch 756.7 1.30 54%
pollock 568.7 1.11 69%
clam 752.3 1.42 73%
octopus 894.6 1.64 71%
whiting 537.7 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 856.4 0.23 49%
turnip greens 609.7 0.29 44%
amaranth leaves 493.7 0.21 86%
portabella mushrooms 422.6 0.29 55%
chinese cabbage 275.0 0.12 54%
asparagus 305.5 0.22 50%
snap beans 245.4 0.15 58%
zucchini 215.3 0.17 40%
artichokes 416.5 0.47 49%
banana pepper 253.2 0.27 36%
mung beans 181.4 0.19 74%
kale 238.4 0.28 60%
summer squash 164.9 0.19 45%
okra 186.3 0.22 50%
escarole 157.1 0.19 24%
watercress 88.9 0.11 65%
pumpkin 133.9 0.20 76%
celery 118.6 0.18 50%
cauliflower 165.7 0.25 50%
pickles 75.2 0.12 40%
cucumber 75.2 0.12 40%
collards 219.7 0.33 37%
mustard greens 166.9 0.27 36%
parsley 221.7 0.36 48%
seaweed (laver) 217.3 0.35 80%
chard 88.5 0.19 51%
rhubarb 100.9 0.21 55%
onions 175.1 0.32 65%
shiitake mushroom 224.7 0.39 58%
broccoli 195.1 0.35 50%
lettuce 56.9 0.15 50%
white mushroom 106.1 0.22 65%
brussel sprouts 240.8 0.42 50%
radishes 51.0 0.16 43%
beet greens 97.7 0.22 35%
coconut water 67.6 0.19 66%
sauerkraut 66.7 0.19 39%
alfalfa 82.1 0.23 19%
endive 40.8 0.17 7%
chicory greens 75.3 0.23 23%
radicchio 74.7 0.23 68%
red peppers 133.8 0.31 40%
edamame 772.3 1.21 41%
jalapeno peppers 95.1 0.27 37%
turnips 45.6 0.21 51%
chayote 65.1 0.24 41%
cabbage 47.3 0.23 55%
eggplant 30.7 0.25 35%
arugula 26.9 0.25 45%
coriander 13.1 0.23 30%
pinto beans 7.7 0.22 83%
peas 143.6 0.42 65%
red cabbage 49.7 0.29 55%
celeriac 131.1 0.42 72%
spirulina 15.9 0.26 70%
blackberries 126.6 0.43 27%
carrots 107.3 0.41 64%
chives 9.6 0.30 48%
soybeans (sprouted) 372.7 0.81 49%
winter squash 80.8 0.40 69%
butternut squash 112.4 0.45 75%
turnips -57.9 0.22 61%
limes -16.6 0.30 70%
mulberries 58.4 0.43 74%
seaweed (kelp) 33.6 0.43 77%
seaweed (wakame) 52.4 0.45 79%
boysenberries 76.6 0.50 54%
wheat bran 1252.6 2.16 38%
oat bran 1453.7 2.46 65%
beets 8.3 0.43 70%
carambola -71.7 0.31 56%
gooseberries -33.8 0.44 52%
raspberries 27.0 0.52 30%
strawberries -124.7 0.32 49%

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