Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Alec 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
2.2
Zinc : Copper
4.8
Potassium : Sodium
0.1
Calcium : Magnesium
9.3
Iron : Copper
9.4
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Alec’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: low testosterone, sleep apnea.

nutrient % DRI prioritize
Manganese 2%
Vitamin K1 9%
Magnesium 13%
Vitamin E 13%
Potassium 21%
Folate 24%
Vitamin D 43%
Panto Acid (B5) 46%
Phosphorus 54%
Vitamin B6 58%
Calcium 62%
Zinc 68%
Omega-3 74%
Cystine 117%
Vitamin C 121%
Vitamin A 110%
Copper 211%

optimal foods for you

The foods listed below will provide Alec 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 liver 9.7 1.89 47%
chicken breast 3.7 1.48 60%
veal 3.4 1.51 65%
lamb lungs 2.7 0.95 58%
bison 3.4 1.71 53%
pork chops 3.1 1.74 54%
ground beef (lean) 2.7 1.44 60%
sirloin steak (lean) 3.0 1.77 57%
beef roast 2.7 1.78 48%
beef kidney 2.4 1.57 52%
lamb heart 2.4 1.61 48%
porterhouse steak (fat trimmed) 2.2 1.45 50%
leg ham 2.3 1.65 56%
turkey heart 2.4 1.74 47%
pork shoulder 2.0 1.62 56%
beef tripe 1.0 1.03 55%
chuck steak 1.8 1.94 51%
veal loin 1.4 1.75 48%
elk 1.4 1.93 44%
lamb (lean) 0.9 1.44 43%
lamb sweetbread 0.9 1.44 43%
lamb brains 0.7 1.54 27%
pork loin 1.1 1.93 41%
chicken drumstick 0.5 1.49 47%
roast pork 0.9 1.99 41%
roast ham 0.7 1.78 41%
pork (lean) 1.0 2.09 44%
turkey gizzard 0.3 1.55 57%
pork ribs 0.9 2.16 39%
ham 0.1 1.49 29%
roast beef 0.6 2.19 38%
lamb shank 0.4 1.96 48%
beef heart 0.1 1.79 52%
top round steak 0.2 2.09 56%
lamb chop 0.4 2.34 42%
beef rib eye steak 0.3 2.48 33%
sirloin steak -0.1 2.43 36%
beef loin, top loin -0.1 2.50 34%
beef brisket -0.3 2.44 37%
beef tenderloin steak -0.4 2.62 32%
beef rib, eye -0.5 2.65 32%
rotisserie chicken thigh -1.3 1.93 39%
beef rib, small end -0.5 2.78 31%
ground turkey -0.8 2.58 30%
headcheese -2.0 1.57 20%
beef tenderloin steak -0.7 2.73 31%
chicken -1.4 2.19 36%
flank, steak -1.0 2.63 33%
turkey -1.5 2.21 28%
beef loin -1.0 2.78 30%
ground beef -1.4 2.48 30%
beef brisket -1.1 2.80 33%
ground beef 70/30 -1.3 2.70 30%
sweetbread -0.8 3.18 12%
ground beef, 75/25 -1.3 2.77 31%
beef shortribs -1.2 2.95 33%
beef brisket, flat half -1.3 2.89 32%
ground beef, 80/20 -1.5 2.70 31%
lamb leg -1.7 2.58 31%
beef brisket, flat half -1.4 2.98 31%
t-bone steak -1.4 2.94 26%
ground beef 70/30 -1.7 2.77 30%
goat cheese -3.1 2.64 21%
pork ribs -2.1 3.61 18%
duck -2.7 3.37 18%
lamb rib -3.2 3.61 19%
lamb -3.4 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 8.3 0.83 71%
lobster 7.7 0.89 71%
crayfish 5.7 0.82 67%
halibut 5.5 1.11 66%
salmon 5.4 1.56 52%
white fish 4.5 1.08 70%
trout 4.9 1.68 45%
pollock 4.3 1.11 69%
rockfish 4.1 1.09 66%
flounder 3.0 0.86 57%
sturgeon 3.5 1.35 49%
haddock 3.3 1.16 71%
cod 4.9 2.90 71%
perch 1.9 0.96 62%
whiting 2.1 1.16 66%
tuna 2.7 1.84 52%
anchovy 2.0 2.10 44%
orange roughy 0.5 1.05 70%
sardine 1.1 2.08 38%
herring 0.8 2.17 36%
mackerel 0.9 3.05 14%

macronutrients

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

macro targets

While Alec’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) 160 315
fat (g) 35 170
carbs (g) 0 170
energy (calories) 2400

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 Alec’s food log based on the harder to find 50% of the essential nutrients. Alec’s most nutrient dense day is January 10 2019 while his least nutrient-dense day is January 09 2019.

best and worst days

Alec’s food diary for the best and worst days are shown below for comparison. Alec 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)
Ancestral Supplements Grassfed Beef Liver 10
Lewis Bakeries, Inc., Healthy Life, Sourdough Bread 70
Oscar Mayer, Shaved Smoked Ham 500
Primal Nutrition, Primal Kitchen, Mayonnaise, Chipotle Lime Mayo 200
Epic Provisions, Pork Rinds, BBQ Seasoning 400
Eggs, Cooked 388
Beef steak, chuck eye, visible fat eaten 374
Beef Steak, Sirloin, No Visible Fat Eaten 181

Worst Day

food name energy (kcal)
Primal Nutrition, Primal Kitchen, Mayonnaise, Chipotle Lime Mayo 200
Hormel Foods Corporation, Hormel, Natural Choice, Deli Ham, Cherrywood Smoked 479
Lewis Bakeries, Inc., Healthy Life, Sourdough Bread 135
Smithfield, Bacon, Thick Cut Applewood Smoked 60
Lewis Bakeries, Inc., Healthy Life, Sourdough Bread 70
Turkey Lunchmeat, White Meat 125
Smithfield, Bacon, Thick Cut Applewood Smoked 300
Epic, Pork Cracklings, Maple Bacon Seasoning 400
Domino's Pizza, fried chicken wing, plain 760

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes