Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Chris get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 Chris’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
3.2
Zinc : Copper
8.8
Potassium : Sodium
1.0
Calcium : Magnesium
3.2
Iron : Copper
16.3
Calcium : Phosphorus
1.2

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 91%
Potassium 95%
Zinc 118%
Manganese 129%
Magnesium 130%
Phosphorus 148%
Vitamin D 148%
Folate 175%
Panto Acid (B5) 176%
Niacin (B3) 199%
Copper 202%
Calcium 206%
Thiamin (B1) 206%

optimal foods for you

The foods listed below will provide Chris with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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
cream cheese -150.5 3.50 11%
gruyere cheese -151.8 4.13 22%
salami -153.6 3.78 18%
colby -170.8 3.94 21%
swiss cheese -152.5 3.93 22%
liverwurst -118.2 3.26 16%
monterey cheese -162.1 3.73 21%
chorizo -411.2 4.55 17%
blue cheese -122.3 3.53 21%
muenster cheese -168.2 3.68 21%
brie -123.4 3.34 19%
cheddar cheese -285.6 4.10 20%
liver sausage -240.4 3.31 13%
pork sausage -112.7 3.25 20%
liver pate -170.1 3.19 16%
camembert -100.3 3.00 21%
lamb -1183.7 6.39 5%
lamb liver 619.5 1.68 48%
edam cheese -243.6 3.57 23%
gouda cheese -247.4 3.56 24%
beef sausage -307.1 3.32 18%
feta cheese -88.7 2.64 22%
bratwurst -385.5 3.33 16%
ground beef, 80/20 -1.4 2.70 31%
pork ribs -444.7 3.61 18%
veal liver 581.1 1.92 55%
pepperoni -855.1 5.04 13%
goat cheese -177.2 2.64 21%
frankfurter -330.5 2.90 17%
beef liver 657.7 1.75 60%
knackwurst -407.6 3.07 16%
sweetbread -512.0 3.18 12%
pork chops 533.8 1.74 54%
turkey -46.8 2.21 28%
turkey liver 330.5 1.89 47%
meatballs -383.7 2.86 19%
pork ribs 124.2 2.16 39%
chicken liver 384.1 1.72 50%
roast ham 214.1 1.78 41%
lamb rib -571.5 3.61 19%
sliced turkey pepperoni -43.6 2.43 35%
pork loin 150.3 1.93 41%
pork (lean) 155.4 2.09 44%
sandwich spread, pork -138.1 2.35 30%
chicken breast breaded -53.7 2.63 39%
headcheese -143.6 1.57 20%
roast pork 98.0 1.99 41%
ham 11.0 1.49 29%
chicken patty, uncooked -263.2 2.92 32%
beef brains -131.4 1.51 22%
scrapple, pork -61.1 2.13 34%
lamb brains -61.0 1.54 27%
ground turkey -261.1 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 41.6 3.05 14%
fish roe 690.4 1.43 47%
salmon 712.3 1.56 52%
caviar 115.5 2.64 33%
trout 274.8 1.68 45%
herring -19.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
flax seed 1032.7 5.34 12%
pumpkin seeds 626.7 5.59 19%
garbanzo beans 1455.3 3.78 69%
hazelnuts -174.2 6.29 10%
black beans 1522.6 3.41 73%
peanut butter -75.4 5.90 18%
sesame butter -34.8 5.86 21%
lupin seeds 889.5 3.71 51%
sunflower seeds -125.9 5.46 15%
sesame seeds -408.6 6.31 10%
pili nuts -749.6 7.19 7%
wheat bran 925.1 2.16 38%
brazil nuts -648.1 6.59 9%
oat bran 1169.4 2.46 65%
kidney beans 948.8 3.37 74%
pine nuts -943.1 6.73 11%
butternuts -797.9 6.12 17%
olives -10.0 1.45 3%
peanuts -778.1 5.99 18%
avocado -39.4 1.60 8%
pecans -1284.3 6.91 6%
cashews -707.6 5.80 26%
macadamia nuts -1362.8 7.18 6%
edamame 558.0 1.21 41%
coconut meat -602.3 3.54 10%
pistachio nuts -870.2 5.69 22%
corn bran -285.0 2.24 12%
almonds -1095.0 6.07 15%
walnuts -1194.4 6.19 13%
endive 33.9 0.17 7%
peas 219.6 3.52 63%
rye flour 182.1 3.25 64%

macronutrients

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

macro targets

While Chris’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) 95 190
fat (g) 20 145
carbs (g) 0 100
energy (calories) 2100

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 Chris’s food log based on the harder to find 50% of the essential nutrients. Chris’s most nutrient dense day is December 18 2018 while his least nutrient-dense day is December 13 2018.

best and worst days

Chris’s food diary for the best and worst days are shown below for comparison. Chris 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)
Morning Routine 3 egg Omelete 365
Spinach, Raw 14
Ham, Boneless, Cured, Extra Lean 45
Parmesan Cheese, Dry, Grated 46
Kimchi 6
Avocado, Black Skin, California Type 68
Almond Milk, Plain, Original, Unsweetened 45
Almond Milk, Plain, Original, Sweetened 70
Red Star, Nutritional Yeast 19
Anchovy, Cooked 8
Vietnamese Beef Curry 428
Broccoli, Cooked From Fresh 75
Strawberries, Fresh 27
Granola Bar 110
Fish, Salmon, Atlantic, Farmed, Raw 603
Red Bell Peppers, Raw 48
Olive Oil 80
Avocado, Black Skin, California Type 65
Sourdough Bread 27

Worst Day

food name energy (kcal)
Almond Milk, Plain, Original, Unsweetened 83
Sourdough Bread 41
Butter, Salted 14
Cheddar Cheese, Natural 12
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 60
Morning Routine 3 egg Omelete 365
Kimchi 4
President's Choice, Smoked Atlantic Salmon, Peppercorn 94
Cream Cheese, Brick 35
Energy Balls 122
Simply Raw, Raw Superfood Bar, Coconut Rough 73
Taste of Inspiration, Mini Quiche Collection, Lorraine 280
Three Threes, Stuffed Vine Leaves 157
Oatmeal cake, not frosted 61
Chicken, Light & Dark Meat, Unknown Parts, Skin Removed Before Eating 380
Apple cake, not frosted 133
Trader Joe's, Cabbage Salad 92
Date Sweetened Chocolate Brownies 75

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)

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