Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Shawn get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance and being zero carb.

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 Shawn’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Shawn 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
5.2
Zinc : Copper
67.5
Potassium : Sodium
3.3
Calcium : Magnesium
1.2
Iron : Copper
23.0
Calcium : Phosphorus
0.1

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin C 0%
Manganese 3%
Vitamin E 26%
Vitamin A 34%
Vitamin D 39%
Vitamin K1 43%
Sodium 52%
Folate 55%
Calcium 73%
Omega-3 76%
Panto Acid (B5) 87%
Magnesium 122%
Thiamin (B1) 133%

optimal foods for you

The foods listed below will provide Shawn with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 -526.5 6.39 5%
turkey liver 468.6 1.89 47%
ground beef, 80/20 -2.2 2.70 31%
pork ribs -408.8 3.61 18%
beef kidney 337.1 1.57 52%
sweetbread -292.9 3.18 12%
goat cheese -139.8 2.64 21%
pork (lean) 13.0 2.09 44%
lamb chop -107.3 2.34 42%
beef heart 103.9 1.79 52%
lamb brains 193.1 1.54 27%
turkey -62.9 2.21 28%
lamb rib -624.9 3.61 19%
pork chops 65.1 1.74 54%
ground turkey -269.0 2.58 30%
lamb heart 96.0 1.61 48%
roast pork -53.9 1.99 41%
t-bone steak -441.3 2.94 26%
beef brisket, flat half -474.3 2.98 31%
pork ribs -168.5 2.16 39%
roast ham -31.5 1.78 41%
beef brisket, flat half -455.8 2.89 32%
beef rib eye steak -299.4 2.48 33%
turkey heart -38.8 1.74 47%
beef brisket -300.8 2.44 37%
beef rib, small end -432.1 2.78 31%
flank, steak -381.1 2.63 33%
beef shortribs -503.3 2.95 33%
beef brisket -455.4 2.80 33%
beef tenderloin steak -429.2 2.73 31%
ground beef 70/30 -448.9 2.77 30%
beef loin -456.0 2.78 30%
beef rib, eye -412.9 2.65 32%
ground beef, 75/25 -463.0 2.77 31%
beef tenderloin steak -404.4 2.62 32%
ground beef 70/30 -448.6 2.70 30%
lamb leg -403.7 2.58 31%
ham 7.0 1.49 29%
beef loin, top loin -382.1 2.50 34%
lamb shank -175.1 1.96 48%
leg ham -56.5 1.65 56%
pork shoulder -61.1 1.62 56%
sirloin steak -377.2 2.43 36%
bison -121.1 1.71 53%
lamb sweetbread -29.7 1.44 43%
ground beef -420.7 2.48 30%
elk -226.3 1.93 44%
pork loin -227.7 1.93 41%
roast beef -343.2 2.19 38%
headcheese -113.6 1.57 20%
turkey gizzard -108.6 1.55 57%
veal -99.6 1.51 65%
chicken breast -91.3 1.48 60%
beef roast -210.8 1.78 48%
duck -824.7 3.37 18%
top round steak -338.4 2.09 56%
veal loin -212.6 1.75 48%
chuck steak -297.8 1.94 51%
sirloin steak (lean) -235.1 1.77 57%
beef tripe 37.9 1.03 55%
rotisserie chicken thigh -307.9 1.93 39%
porterhouse steak (fat trimmed) -170.1 1.45 50%
lamb lungs -21.3 0.95 58%
ground beef (lean) -213.1 1.44 60%
chicken drumstick -231.9 1.49 47%
lamb (lean) -889.9 1.44 43%
chicken -1257.5 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
salmon 802.1 1.56 52%
mackerel 146.1 3.05 14%
cod 29.3 2.90 71%
trout 469.2 1.68 45%
sardine 276.3 2.08 38%
tuna 277.5 1.84 52%
herring 39.8 2.17 36%
anchovy 60.4 2.10 44%
halibut 238.8 1.11 66%
rockfish 229.2 1.09 66%
sturgeon 60.7 1.35 49%
whiting 83.6 1.16 66%
flounder 196.5 0.86 57%
crab 185.9 0.83 71%
lobster 160.5 0.89 71%
pollock 51.1 1.11 69%
haddock -1.8 1.16 71%
white fish 22.2 1.08 70%
crayfish 85.5 0.82 67%
perch 35.8 0.96 62%
orange roughy -67.9 1.05 70%

macronutrients

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

protein

Shawn’s protein intake is 6.1g/kg LBM or 562g/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 Shawn’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 37
RDI/sedentary ~11% 0.8 73
typical ~16% 1.2 110
minimum nutrient optimiser ~24% 1.8 130
Shawn 55% 6.14 562

macro targets

While Shawn’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) 130 290
fat (g) 35 260
carbs (g) 0 0
energy (calories) 2850

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 Shawn’s food log based on the harder to find 50% of the essential nutrients. Shawn’s most nutrient dense day is June 18 2017 while his least nutrient-dense day is June 18 2017.

best and worst days

Shawn’s food diary for the best and worst days are shown below for comparison. Shawn 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)
Beef, Ribeye Filet, Boneless, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Grilled 2530
Hamburger or Ground Beef, 80% Lean 1152
Mozzarella Cheese, Whole Milk 180
Eggs, Cooked 136
Crustaceans, shrimp, raw (not previously frozen) 72
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 52

Worst Day

food name energy (kcal)
Beef, Ribeye Filet, Boneless, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Grilled 2530
Hamburger or Ground Beef, 80% Lean 1152
Mozzarella Cheese, Whole Milk 180
Eggs, Cooked 136
Crustaceans, shrimp, raw (not previously frozen) 72
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 52

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