Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Chris 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 Chris’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Chris with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
1.1
Zinc : Copper
4.5
Potassium : Sodium
3.6
Calcium : Magnesium
1.6
Iron : Copper
10.5
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Chris’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 57%
Vitamin D 137%
Zinc 169%
Calcium 181%

optimal foods for you

The foods listed below will provide Chris 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) 452.2 1.44 43%
veal liver 261.2 1.92 55%
rib eye fillet 224.9 1.99 45%
chuck steak 179.3 1.94 51%
pork liver 148.1 1.65 59%
ground beef (lean) 136.0 1.44 60%
pork chops 152.7 1.74 54%
beef roast 145.0 1.78 48%
elk 148.9 1.93 44%
lean pastrami 67.8 0.95 73%
sirloin steak (lean) 111.6 1.77 57%
beef liver 107.5 1.75 60%
beef brisket 142.1 2.44 37%
mozzarella (non fat) 78.8 1.41 55%
bison 95.9 1.71 53%
turkey 103.5 1.89 50%
lamb liver 86.3 1.68 48%
pork loin 101.0 1.93 41%
whole egg 71.5 1.43 30%
kefir (low fat) 1.8 0.41 64%
beef tripe 35.4 1.03 55%
non-fat yogurt 16.7 0.78 96%
roast beef 100.4 2.19 38%
lamb shank 84.9 1.96 48%
frankfurter (fat free) 30.1 1.09 67%
beef tripe 19.7 0.94 38%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 637.2 1.43 47%
salmon 412.4 1.56 52%
halibut 181.9 1.11 66%
trout 194.3 1.68 45%
lobster 143.2 0.89 71%
crab 125.2 0.83 71%
rockfish 124.8 1.09 66%
flounder 82.1 0.86 57%
oysters 78.7 1.02 59%
mussel 20.2 0.86 63%
crayfish 17.9 0.82 67%
white fish 30.2 1.08 70%

Plant based foods

food name nutrient density energy density insulin load
amaranth leaves 36.2 0.21 86%
spinach 30.9 0.23 49%
shiitake mushroom 30.3 0.39 58%
portabella mushrooms 24.9 0.29 55%
escarole 16.0 0.19 24%
mung beans 10.6 0.19 74%
asparagus 10.5 0.22 50%
alfalfa 8.5 0.23 19%
endive 4.2 0.17 7%
zucchini 3.9 0.17 40%
watercress -0.8 0.11 65%
chinese cabbage -0.1 0.12 54%
radishes 2.0 0.16 43%
parsley 13.1 0.36 48%
white mushroom 5.4 0.22 65%
radicchio 4.6 0.23 68%
lettuce -0.5 0.15 50%
okra 3.6 0.22 50%
chard 1.3 0.19 51%
summer squash 1.0 0.19 45%
pickles -4.2 0.12 40%
cucumber -4.2 0.12 40%
snap beans -2.3 0.15 58%
chicory greens 0.9 0.23 23%
beet greens 0.9 0.22 35%
coriander 0.3 0.23 30%
wheat bran 115.1 2.16 38%
pinto beans -0.1 0.22 83%
seaweed (laver) 7.0 0.35 80%
arugula 0.5 0.25 45%
sauerkraut -3.7 0.19 39%
spirulina -0.2 0.26 70%
chayote -1.7 0.24 41%
pumpkin -5.3 0.20 76%
celery -6.4 0.18 50%
cabbage -3.7 0.23 55%
chives 0.2 0.30 48%
turnips -5.3 0.21 51%
jalapeno peppers -2.2 0.27 37%
turnip greens -0.2 0.29 44%
cauliflower -3.6 0.25 50%
mustard greens -2.9 0.27 36%
turnips -6.0 0.22 61%
eggplant -5.6 0.25 35%
rhubarb -8.6 0.21 55%
onions -2.6 0.32 65%
banana pepper -5.9 0.27 36%
broccoli -1.4 0.35 50%
red cabbage -4.7 0.29 55%
seaweed (kelp) 2.6 0.43 77%
coconut water -12.0 0.19 66%
kale -8.2 0.28 60%
red peppers -9.1 0.31 40%
seaweed (wakame) -1.2 0.45 79%
limes -10.9 0.30 70%
blackberries -3.9 0.43 27%
beets -7.6 0.43 70%
carambola -14.6 0.31 56%
apricots -6.5 0.48 71%
lemongrass 23.5 0.99 93%
peas -10.9 0.42 65%

macronutrients

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

protein

Chris’s protein intake is 4.2g/kg LBM or 240g/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 Chris’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
Chris 27% 4.15 240

macro targets

While Chris’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) 80 220
fat (g) 25 100
carbs (g) 0 120
energy (calories) 1700

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 Chris’s food log based on the harder to find 50% of the essential nutrients. Chris’s most nutrient dense day is June 17 2018 while his least nutrient-dense day is June 17 2018.

best and worst days

Chris’s food diary for the best and worst days are shown below for comparison. Chris 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)
green juice (TB12) 131
protein powder (custom) 214
Raspberries, Frozen, Unsweetened 62
Blueberries, Frozen, Unsweetened 61
Blackberries, Fresh 52
Lentils, Cooked From Dried 522
Brown Rice, Steamed 596
Tomato Sauce 36
Eggs, Cooked 273
Panda Express, Mixed Veggies 96
Tossed Salad, Plain, No Dressing 140
Go Raw, cookie, original, raw 972
Cod, Atlantic, Cooked 179
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 310
Apple, Fresh, With Skin 95
Espresso, without Flavored Syrup 16
Cinnamon, Ground 19

Worst Day

food name energy (kcal)
green juice (TB12) 131
protein powder (custom) 214
Raspberries, Frozen, Unsweetened 62
Blueberries, Frozen, Unsweetened 61
Blackberries, Fresh 52
Lentils, Cooked From Dried 522
Brown Rice, Steamed 596
Tomato Sauce 36
Eggs, Cooked 273
Panda Express, Mixed Veggies 96
Tossed Salad, Plain, No Dressing 140
Go Raw, cookie, original, raw 972
Cod, Atlantic, Cooked 179
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 310
Apple, Fresh, With Skin 95
Espresso, without Flavored Syrup 16
Cinnamon, Ground 19

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