Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mario 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 with a low insulin load diet.

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 Mario’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
3.3
Zinc : Copper
12.4
Potassium : Sodium
Calcium : Magnesium
0.0
Iron : Copper
11.6
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mario’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: asthma, fatigue.

nutrient % DRI prioritize
Calcium 0%
Histidine 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Phosphorus 0%
Sodium 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%
Valine 0%
Cystine 285%
Vitamin B-12 376%
Folate 144%
Vitamin B-6 357%
Pantothenic acid (B5) 240%
Niacin (B3) 255%
Riboflavin (B2) 485%
Thiamin (B1) 453%
Vitamin D 57%
Vitamin E 52%
Vitamin A 327%
Selenium 258%
Copper 111%
Zinc 92%
Magnesium 56%

optimal foods for you

The foods listed below will provide Mario with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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
chicken liver 36.4 1.72 50%
lamb liver 34.5 1.68 48%
veal liver 37.3 1.92 55%
lamb kidney 33.3 1.12 52%
beef liver 37.8 1.75 60%
pork liver 36.1 1.65 59%
turkey liver 30.6 1.89 47%
beef kidney 29.4 1.57 52%
lamb heart 25.6 1.61 48%
beef roast 25.1 1.78 48%
porterhouse steak (fat trimmed) 24.6 1.45 50%
pork chops 27.3 1.74 54%
rib eye fillet 23.5 1.99 45%
roast beef 20.6 2.19 38%
turkey heart 22.9 1.74 47%
bison 25.6 1.71 53%
chicken drumstick 22.0 1.49 47%
ground pork 26.0 1.85 54%
pork shoulder 26.3 1.62 56%
roast pork 20.3 1.99 41%
chicken breast 27.5 1.48 60%
pork loin 20.0 1.93 41%
lamb (lean) 19.4 1.44 43%
pork ribs 19.8 2.16 39%
leg ham 25.5 1.65 56%
whole egg 13.0 1.43 30%
lamb sweetbread 18.4 1.44 43%
pork (lean) 20.6 2.09 44%
chuck steak 23.5 1.94 51%
veal loin 21.3 1.75 48%
beef heart 22.9 1.79 52%
lamb brains 10.8 1.54 27%
sirloin steak (lean) 24.7 1.77 57%
lamb lungs 22.8 0.95 58%
veal 27.2 1.51 65%
lamb shank 20.3 1.96 48%
ground beef (lean) 23.6 1.44 60%
beef tripe 19.9 1.03 55%
beef rib eye steak 13.6 2.48 33%
roast ham 14.5 1.78 41%
elk 16.5 1.93 44%
lean pastrami 25.0 0.95 73%
top round steak 20.6 2.09 56%
lamb chop 15.4 2.34 42%
bratwurst 6.1 3.33 16%
liver sausage 4.2 3.31 13%
beef brisket 12.3 2.44 37%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 30.1 1.43 47%
salmon 29.6 1.56 52%
trout 25.4 1.68 45%
sturgeon 25.3 1.35 49%
tuna 27.7 1.84 52%
crab 32.1 0.83 71%
flounder 25.4 0.86 57%
anchovy 22.5 2.10 44%
halibut 29.2 1.11 66%
crayfish 28.3 0.82 67%
lobster 30.4 0.89 71%
sardine 17.2 2.08 38%
rockfish 26.9 1.09 66%
herring 16.7 2.17 36%
pollock 28.1 1.11 69%
caviar 16.8 2.64 33%
perch 24.2 0.96 62%
octopus 28.2 1.64 71%
whiting 24.6 1.16 66%
shrimp 25.8 1.19 69%
haddock 26.5 1.16 71%
white fish 25.9 1.08 70%
mussel 20.3 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
endive 14.6 0.17 7%
spinach 30.3 0.23 49%
alfalfa 15.8 0.23 19%
chicory greens 16.2 0.23 23%
turnip greens 24.2 0.29 44%
watercress 32.7 0.11 65%
coriander 16.7 0.23 30%
asparagus 23.4 0.22 50%
beet greens 16.4 0.22 35%
spirulina 31.6 0.26 70%
escarole 9.7 0.19 24%
chard 19.4 0.19 51%
seaweed (laver) 32.6 0.35 80%
chinese cabbage 19.6 0.12 54%
portabella mushrooms 20.2 0.29 55%
chives 17.1 0.30 48%
tofu 12.3 0.83 34%
mustard greens 10.9 0.27 36%
lettuce 16.1 0.15 50%
parsley 15.3 0.36 48%
olives -2.5 1.45 3%
white mushroom 21.2 0.22 65%
banana pepper 7.8 0.27 36%
wheat bran 14.1 2.16 38%
zucchini 8.7 0.17 40%
collards 7.2 0.33 37%
broccoli 13.0 0.35 50%
arugula 10.4 0.25 45%
okra 12.1 0.22 50%

macronutrients

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

macro targets

While Mario’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) 115 215
fat (g) 25 115
carbs (g) 0 120
energy (calories) 1600

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 Mario’s food log based on the harder to find 50% of the essential nutrients. Mario’s most nutrient dense day is January 15 2019 while his least nutrient-dense day is January 19 2019.

best and worst days

Mario’s food diary for the best and worst days are shown below for comparison. Mario 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)

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes