Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Thomas 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 Thomas’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
8.2
Zinc : Copper
8.2
Potassium : Sodium
2.1
Calcium : Magnesium
1.4
Iron : Copper
8.6
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 10%
Sodium 24%
Calcium 34%
Vitamin E 37%
Omega-3 48%
Magnesium 51%
Potassium 53%
Manganese 57%
Zinc 58%
Folate 74%
Phosphorus 75%
Panto Acid (B5) 78%
Vitamin B12 83%
Cystine 178%
Vitamin B-6 128%
Niacin (B3) 132%
Riboflavin (B2) 94%
Thiamin (B1) 108%
Vitamin A 164%
Selenium 137%

optimal foods for you

The foods listed below will provide Thomas 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
chicken liver 17.6 1.72 50%
turkey liver 17.3 1.89 47%
lamb liver 16.6 1.68 48%
pork liver 16.5 1.65 59%
veal liver 16.7 1.92 55%
beef liver 16.4 1.75 60%
lamb kidney 15.0 1.12 52%
beef kidney 10.6 1.57 52%
turkey heart 9.5 1.74 47%
chicken breast 7.4 1.48 60%
veal 6.9 1.51 65%
lamb heart 6.8 1.61 48%
pork chops 7.0 1.74 54%
pork shoulder 6.1 1.62 56%
bison 6.2 1.71 53%
lean pastrami 5.2 0.95 73%
ground pork 5.9 1.85 54%
sirloin steak (lean) 5.7 1.77 57%
lamb lungs 4.7 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 12.8 1.43 47%
crab 11.5 0.83 71%
mussel 11.2 0.86 63%
salmon 11.6 1.56 52%
halibut 10.4 1.11 66%
pollock 10.1 1.11 69%
lobster 9.7 0.89 71%
oysters 9.4 1.02 59%
tuna 9.9 1.84 52%
octopus 9.5 1.64 71%
rockfish 8.8 1.09 66%
trout 9.4 1.68 45%
caviar 10.4 2.64 33%
crayfish 8.4 0.82 67%
sturgeon 8.2 1.35 49%
flounder 7.6 0.86 57%
haddock 7.7 1.16 71%
mollusks conch 7.2 1.30 54%
anchovy 8.1 2.10 44%
shrimp 7.0 1.19 69%
cod 8.7 2.90 71%
whiting 6.6 1.16 66%
white fish 6.4 1.08 70%
perch 6.1 0.96 62%
herring 6.9 2.17 36%
sardine 6.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 17.1 0.23 49%
seaweed (laver) 17.0 0.35 80%
asparagus 15.7 0.22 50%
coriander 15.7 0.23 30%
watercress 14.8 0.11 65%
chicory greens 13.7 0.23 23%
beet greens 13.3 0.22 35%
amaranth leaves 13.0 0.21 86%
endive 12.9 0.17 7%
lettuce 12.2 0.15 50%
chinese cabbage 11.7 0.12 54%
portabella mushrooms 11.5 0.29 55%
white mushroom 11.3 0.22 65%
wheat bran 13.4 2.16 38%
chard 11.2 0.19 51%
seaweed (wakame) 10.9 0.45 79%
zucchini 10.5 0.17 40%
chives 10.5 0.30 48%
broccoli 10.5 0.35 50%
arugula 10.3 0.25 45%
spirulina 10.0 0.26 70%
parsley 10.0 0.36 48%
escarole 9.8 0.19 24%
okra 9.8 0.22 50%
mustard greens 9.8 0.27 36%
yeast extract spread 11.3 1.85 59%
shiitake mushroom 9.6 0.39 58%
turnip greens 9.4 0.29 44%
red peppers 8.5 0.31 40%
seaweed (kelp) 8.5 0.43 77%
celery 7.9 0.18 50%
kale 7.6 0.28 60%
alfalfa 7.5 0.23 19%
collards 7.4 0.33 37%
mung beans 7.3 0.19 74%
cauliflower 7.3 0.25 50%
summer squash 7.2 0.19 45%
banana pepper 7.2 0.27 36%
radicchio 6.9 0.23 68%
jalapeno peppers 6.8 0.27 37%
butternut squash 6.7 0.45 75%
carrots 6.5 0.41 64%
winter squash 6.2 0.40 69%
pumpkin 5.9 0.20 76%
peas 6.0 0.42 65%
pinto beans 5.7 0.22 83%
brussel sprouts 5.5 0.42 50%
radishes 4.7 0.16 43%
chayote 4.7 0.24 41%
cucumber 4.2 0.12 40%
pickles 4.2 0.12 40%
snap beans 4.2 0.15 58%
onions 4.3 0.32 65%
cabbage 4.2 0.23 55%

macronutrients

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

macro targets

While Thomas’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) 135 245
fat (g) 30 135
carbs (g) 0 140
energy (calories) 1850

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 Thomas’s food log based on the harder to find 50% of the essential nutrients. Thomas’s most nutrient dense day is December 26 2018 while his least nutrient-dense day is December 30 2018.

best and worst days

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