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
3.7
Zinc : Copper
4.7
Potassium : Sodium
2.5
Calcium : Magnesium
1.5
Iron : Copper
7.2
Calcium : Phosphorus
0.6

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 14%
Calcium 46%
Zinc 56%
Vitamin E 86%
Leucine 87%
Potassium 87%
Sodium 88%
Vitamin B12 88%
Methionine 89%
Lysine 90%
Valine 91%
Magnesium 93%
Isoleucine 98%
Omega-3 181%
Cystine 171%
Folate 136%
Vitamin B6 151%
Vitamin B5 (Pantothenic acid) 128%
Vitamin B3 (Niacin) 162%
Vitamin B2 (Riboflavin) 136%
Vitamin B1 (Thiamin) 135%
Vitamin C 274%
Selenium 136%

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
turkey 26466.9 1.89 50%
lamb (lean) 3855.4 1.44 43%
pork chops 3726.6 1.74 54%
lamb kidney 2098.1 1.12 52%
lamb liver 2690.9 1.68 48%
egg white 1406.3 0.52 74%
pork liver 2557.0 1.65 59%
beef liver 2550.3 1.75 60%
veal liver 2607.2 1.92 55%
beef kidney 2082.2 1.57 52%
pork loin 2415.9 1.93 41%
chicken breast 1740.8 1.48 60%
rib eye fillet 2171.8 1.99 45%
lamb heart 1583.1 1.61 48%
pork shoulder 1490.7 1.62 56%
cottage cheese (low fat) 599.1 0.81 63%
porterhouse steak (fat trimmed) 1258.6 1.45 50%
leg ham 1414.3 1.65 56%
ground pork 1630.7 1.85 54%
bison 1466.2 1.71 53%
beef roast 1537.4 1.78 48%
whole egg 1123.1 1.43 30%
chicken liver 1418.8 1.72 50%
ground beef (lean) 1129.2 1.44 60%
chicken drumstick 1157.9 1.49 47%
kefir (low fat) 2.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 6216.5 1.43 47%
salmon 3891.1 1.56 52%
halibut 2859.3 1.11 66%
rockfish 2450.5 1.09 66%
lobster 1991.2 0.89 71%
crab 1895.8 0.83 71%
clam 2389.3 1.42 73%
flounder 1529.4 0.86 57%
mussel 1425.8 0.86 63%
crayfish 1072.3 0.82 67%
tuna 1995.7 1.84 52%
octopus 1778.2 1.64 71%
orange roughy 1042.7 1.05 70%
whiting 1150.9 1.16 66%
pollock 1080.6 1.11 69%
mollusks conch 1050.2 1.30 54%
perch 614.6 0.96 62%
trout 1378.0 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 640.0 0.23 49%
turnip greens 432.1 0.29 44%
chinese cabbage 223.1 0.12 54%
amaranth leaves 294.2 0.21 86%
portabella mushrooms 373.6 0.29 55%
asparagus 248.6 0.22 50%
watercress 88.8 0.11 65%
banana pepper 227.5 0.27 36%
zucchini 130.2 0.17 40%
mung beans 132.9 0.19 74%
cauliflower 142.3 0.25 50%
lettuce 38.1 0.15 50%
escarole 74.3 0.19 24%
okra 102.3 0.22 50%
white mushroom 99.1 0.22 65%
chard 59.9 0.19 51%
alfalfa 82.0 0.23 19%
endive 25.6 0.17 7%
mustard greens 114.7 0.27 36%
summer squash 34.1 0.19 45%
seaweed (laver) 198.2 0.35 80%
pickles -53.9 0.12 40%
cucumber -53.9 0.12 40%
radishes -30.2 0.16 43%
beet greens 43.9 0.22 35%
chicory greens 42.5 0.23 23%
celery -17.3 0.18 50%
rhubarb 1.6 0.21 55%
radicchio 18.3 0.23 68%
broccoli 149.3 0.35 50%
coriander 9.5 0.23 30%
parsley 140.2 0.36 48%
pinto beans 7.9 0.22 83%
kale 58.0 0.28 60%
arugula 15.3 0.25 45%
shiitake mushroom 162.6 0.39 58%
spirulina 19.5 0.26 70%
cabbage -28.8 0.23 55%
sauerkraut -72.1 0.19 39%
snap beans -121.6 0.15 58%
red peppers 39.0 0.31 40%
chives 6.2 0.30 48%
turnips -93.1 0.21 51%
artichokes 186.9 0.47 49%
eggplant -66.1 0.25 35%
onions 0.2 0.32 65%
coconut water -134.0 0.19 66%
peas 96.7 0.42 65%
brussel sprouts 92.0 0.42 50%
jalapeno peppers -80.9 0.27 37%
chayote -103.2 0.24 41%
pumpkin -166.6 0.20 76%
red cabbage -63.1 0.29 55%
collards -50.6 0.33 37%
limes -93.7 0.30 70%
blackberries 35.1 0.43 27%

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) 130 240
fat (g) 30 80
carbs (g) 0 135
energy (calories) 1800

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 February 28 2020 while his least nutrient-dense day is March 04 2020.

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

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