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).

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
13.0
Zinc : Copper
50.6
Potassium : Sodium
1.3
Calcium : Magnesium
1.6
Iron : Copper
47.4
Calcium : Phosphorus
0.1

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 C 9%
Omega-3 11%
Calcium 15%
Vitamin K1 15%
Magnesium 19%
Thiamin (B1) 19%
Vitamin E 19%
Sodium 26%
Vitamin D 28%
Potassium 37%
Copper 41%
Folate 41%
Cystine 242%
Vitamin B-6 172%
Vitamin A 52%
Zinc 139%

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
pork chops 504.6 1.74 54%
turkey liver 567.2 1.89 47%
lamb lungs 38.7 0.95 58%
beef tripe 31.9 1.03 55%
lamb heart 273.0 1.61 48%
beef kidney 217.7 1.57 52%
chicken breast 100.6 1.48 60%
lamb sweetbread 67.4 1.44 43%
ground beef (lean) 65.5 1.44 60%
veal 80.1 1.51 65%
leg ham 132.8 1.65 56%
lamb brains 78.0 1.54 27%
pork shoulder 115.8 1.62 56%
bison 132.1 1.71 53%
porterhouse steak (fat trimmed) 9.9 1.45 50%
sirloin steak (lean) 123.3 1.77 57%
roast ham 130.5 1.78 41%
ham -3.5 1.49 29%
beef heart 76.3 1.79 52%
beef roast 74.8 1.78 48%
turkey gizzard -45.0 1.55 57%
turkey heart 30.1 1.74 47%
lamb shank 93.3 1.96 48%
chicken drumstick -126.3 1.49 47%
lamb (lean) -155.1 1.44 43%
pork (lean) 125.9 2.09 44%
chuck steak 0.3 1.94 51%
veal loin -116.6 1.75 48%
headcheese -211.4 1.57 20%
roast pork -33.0 1.99 41%
elk -81.5 1.93 44%
pork loin -116.9 1.93 41%
top round steak -80.8 2.09 56%
turkey -96.8 2.21 28%
pork ribs -145.1 2.16 39%
lamb chop -86.5 2.34 42%
roast beef -204.1 2.19 38%
ground beef, 80/20 -1.6 2.70 31%
rotisserie chicken thigh -450.7 1.93 39%
beef brisket -231.9 2.44 37%
sirloin steak -312.0 2.43 36%
beef rib eye steak -309.8 2.48 33%
goat cheese -284.5 2.64 21%
beef loin, top loin -340.8 2.50 34%
sweetbread -80.3 3.18 12%
ground turkey -419.1 2.58 30%
beef tenderloin steak -405.3 2.62 32%
flank, steak -404.1 2.63 33%
beef rib, eye -420.3 2.65 32%
ground beef -498.9 2.48 30%
lamb leg -495.5 2.58 31%
beef rib, small end -449.3 2.78 31%
beef tenderloin steak -469.6 2.73 31%
beef brisket -460.2 2.80 33%
beef loin -515.2 2.78 30%
ground beef 70/30 -560.2 2.70 30%
beef shortribs -457.9 2.95 33%
ground beef, 75/25 -567.1 2.77 31%
beef brisket, flat half -512.7 2.89 32%
ground beef 70/30 -594.1 2.77 30%
beef brisket, flat half -548.5 2.98 31%
t-bone steak -725.5 2.94 26%
pork ribs -882.3 3.61 18%
chicken -1586.4 2.19 36%
lamb rib -1074.9 3.61 19%
duck -1541.8 3.37 18%
lamb -2055.7 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 1090.6 1.56 52%
crab 747.1 0.83 71%
lobster 761.7 0.89 71%
halibut 705.0 1.11 66%
rockfish 539.6 1.09 66%
crayfish 372.6 0.82 67%
flounder 322.0 0.86 57%
pollock 257.5 1.11 69%
trout 456.8 1.68 45%
whiting 215.0 1.16 66%
perch 79.9 0.96 62%
white fish 71.5 1.08 70%
tuna 389.8 1.84 52%
orange roughy 26.5 1.05 70%
haddock 49.7 1.16 71%
sturgeon 75.4 1.35 49%
sardine 244.4 2.08 38%
anchovy 100.3 2.10 44%
herring 36.2 2.17 36%
cod 253.1 2.90 71%
mackerel 103.8 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) 125 310
fat (g) 35 205
carbs (g) 0 0
energy (calories) 2350

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 May 14 2019 while his least nutrient-dense day is April 30 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)

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