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 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 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
3.6
Zinc : Copper
27.5
Potassium : Sodium
3.6
Calcium : Magnesium
1.9
Iron : Copper
17.3
Calcium : Phosphorus
0.3

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, low testosterone.

nutrient % DRI prioritize
Sodium 22%
Calcium 64%
Magnesium 68%
Potassium 84%
Vitamin E 95%
Manganese 100%
Vitamin D 108%
Copper 112%
Panto Acid (B5) 122%
Omega-3 130%
Thiamin (B1) 152%
Folate 157%
Phosphorus 165%
Vitamin B-12 491%
Vitamin B-6 256%
Niacin (B3) 226%
Riboflavin (B2) 187%
Vitamin A 389%
Selenium 376%
Zinc 206%

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 liver 16.4 1.89 47%
beef kidney 9.8 1.57 52%
turkey heart 8.5 1.74 47%
chicken breast 5.2 1.48 60%
veal 5.0 1.51 65%
pork chops 5.2 1.74 54%
lamb heart 4.4 1.61 48%
bison 4.4 1.71 53%
pork shoulder 4.1 1.62 56%
lamb lungs 3.2 0.95 58%
sirloin steak (lean) 3.7 1.77 57%
beef roast 3.5 1.78 48%
ground beef (lean) 3.1 1.44 60%
leg ham 3.3 1.65 56%
beef heart 3.2 1.79 52%
turkey gizzard 2.7 1.55 57%
porterhouse steak (fat trimmed) 2.6 1.45 50%
beef tripe 2.0 1.03 55%
lamb brains 2.4 1.54 27%
pork loin 2.8 1.93 41%
pork ribs 2.7 2.16 39%
roast pork 2.5 1.99 41%
lamb (lean) 1.9 1.44 43%
ham 1.6 1.49 29%
veal loin 1.8 1.75 48%
chuck steak 1.9 1.94 51%
pork (lean) 1.9 2.09 44%
roast ham 1.4 1.78 41%
elk 1.3 1.93 44%
chicken drumstick 0.8 1.49 47%
roast beef 0.9 2.19 38%
beef rib eye steak 1.2 2.48 33%
lamb chop 0.7 2.34 42%
lamb sweetbread -0.6 1.44 43%
ground turkey 0.3 2.58 30%
sirloin steak 0.1 2.43 36%
top round steak -0.3 2.09 56%
beef loin, top loin 0.0 2.50 34%
rotisserie chicken thigh -0.7 1.93 39%
turkey -0.5 2.21 28%
beef tenderloin steak -0.2 2.62 32%
beef brisket -0.5 2.44 37%
beef rib, eye -0.4 2.65 32%
lamb shank -1.1 1.96 48%
beef rib, small end -0.4 2.78 31%
flank, steak -0.7 2.63 33%
beef tenderloin steak -0.6 2.73 31%
ground beef -0.9 2.48 30%
beef loin -0.8 2.78 30%
ground beef 70/30 -1.0 2.70 30%
lamb leg -1.1 2.58 31%
t-bone steak -0.8 2.94 26%
ground beef, 75/25 -1.0 2.77 31%
headcheese -2.2 1.57 20%
ground beef, 80/20 -1.2 2.70 31%
chicken -1.8 2.19 36%
beef brisket -1.3 2.80 33%
ground beef 70/30 -1.4 2.77 30%
beef brisket, flat half -1.4 2.89 32%
sweetbread -1.1 3.18 12%
beef brisket, flat half -1.6 2.98 31%
beef shortribs -1.7 2.95 33%
pork ribs -1.2 3.61 18%
goat cheese -2.7 2.64 21%
duck -2.6 3.37 18%
lamb rib -2.6 3.61 19%
lamb -3.4 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 9.9 0.83 71%
lobster 8.2 0.89 71%
salmon 7.5 1.56 52%
halibut 7.0 1.11 66%
crayfish 6.7 0.82 67%
pollock 5.9 1.11 69%
tuna 6.1 1.84 52%
trout 5.8 1.68 45%
rockfish 4.7 1.09 66%
sturgeon 4.8 1.35 49%
haddock 4.3 1.16 71%
cod 5.7 2.90 71%
anchovy 4.9 2.10 44%
white fish 3.7 1.08 70%
flounder 3.4 0.86 57%
herring 3.9 2.17 36%
perch 2.3 0.96 62%
sardine 3.4 2.08 38%
whiting 2.4 1.16 66%
mackerel 3.3 3.05 14%
orange roughy 0.9 1.05 70%

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) 100 220
fat (g) 25 120
carbs (g) 0 105
energy (calories) 1650

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 December 15 2018 while his least nutrient-dense day is December 16 2018.

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)
Bacon, Pork 112
Onion, White, Yellow or Red, Raw 11
Spinach, Raw 3
Monterey Jack Cheese, Natural 127
Eggs, Cooked 155
Heinz, ketchup, organic 20
Salmon, Sockeye, Red, Cooked 292
Pork Roast, Shoulder, Fresh, Visible Fat Eaten 885
Cauliflower, Cooked from Frozen 36
Spinach, Cooked from Fresh 23
Blueberries, Frozen, Unsweetened 87
Raspberries, Frozen, Unsweetened 88
Blackberries, Frozen, Unsweetened 73

Worst Day

food name energy (kcal)
Bacon, Pork 112
Onion, White, Yellow or Red, Raw 11
Spinach, Raw 4
Jalapeno Peppers, Raw 9
Eggs, Cooked 155
Ground Pork 188
Monterey Jack Cheese, Natural 74
Roast Beef, Chuck, Visible Fat Eaten 776
Cauliflower, Cooked from Frozen 18
Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted 927
Broccoli, Cooked from Frozen 62
Blueberries, Frozen, Unsweetened 43
Raspberries, Frozen, Unsweetened 44
Blackberries, Frozen, Unsweetened 36

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes