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 nutrient dense maintenance and being paleo.

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
5.7
Zinc : Copper
18.1
Potassium : Sodium
2.0
Calcium : Magnesium
2.3
Iron : Copper
11.8
Calcium : Phosphorus
0.4

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 36%
Vitamin D 61%
Vitamin E 63%
Magnesium 68%
Potassium 76%
Calcium 80%
Omega-3 85%
Folate 93%
Manganese 110%
Thiamin (B1) 136%
Panto Acid (B5) 146%
Phosphorus 159%
Copper 161%
Vitamin B-12 383%
Vitamin B-6 187%
Niacin (B3) 200%
Riboflavin (B2) 190%
Vitamin C 316%
Selenium 325%
Zinc 195%

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 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
lamb liver 1881.2 1.68 48%
veal liver 1770.6 1.92 55%
beef liver 1694.1 1.75 60%
turkey liver 1106.9 1.89 47%
egg yolk 75.3 2.75 18%
sweetbread -245.9 3.18 12%
pork liver 1439.4 1.65 59%
beef kidney 1222.8 1.57 52%
beef brains 344.1 1.51 22%
lamb kidney 1209.6 1.12 52%
chicken liver 894.6 1.72 50%
lamb brains 321.1 1.54 27%
ground beef, 80/20 -1.4 2.70 31%
pork chops 888.4 1.74 54%
pork ribs -665.5 3.61 18%
lamb -1981.2 6.39 5%
pork loin 357.2 1.93 41%
ground turkey -175.3 2.58 30%
pork ribs 180.7 2.16 39%
beef rib eye steak -128.1 2.48 33%
whole egg 120.3 1.43 30%
lamb heart 482.2 1.61 48%
lamb rib -903.3 3.61 19%
chicken breast breaded -105.2 2.63 39%
roast pork 142.3 1.99 41%
t-bone steak -539.6 2.94 26%
pork (lean) 121.5 2.09 44%
flank, steak -347.3 2.63 33%
beef rib, small end -432.1 2.78 31%
lamb (lean) 293.9 1.44 43%
beef tenderloin steak -442.5 2.73 31%
beef loin -484.6 2.78 30%
beef heart 398.8 1.79 52%
beef rib, eye -395.4 2.65 32%
rib eye fillet 138.0 1.99 45%
beef tenderloin steak -381.7 2.62 32%
lamb leg -401.2 2.58 31%
chicken patty, uncooked -484.6 2.92 32%
ground beef 70/30 -514.9 2.77 30%
ground beef, 75/25 -491.6 2.77 31%
ground beef 70/30 -482.8 2.70 30%
beef brisket, flat half -571.4 2.98 31%
beef loin, top loin -330.3 2.50 34%
beef brisket, flat half -523.2 2.89 32%
ground beef -420.2 2.48 30%
lamb chop -86.6 2.34 42%
roast beef -159.3 2.19 38%
sirloin steak -303.2 2.43 36%
beef brisket -274.9 2.44 37%
chicken patty, cooked -505.2 2.87 34%
beef brisket -494.2 2.80 33%
pork stomach, cooked -122.3 1.57 32%
turkey heart 196.3 1.74 47%
beef shortribs -559.1 2.95 33%
beef roast 173.9 1.78 48%
ground pork 238.0 1.85 54%
bison 248.8 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3193.0 1.43 47%
mackerel 199.9 3.05 14%
salmon 1486.3 1.56 52%
caviar 470.9 2.64 33%
sardine 605.5 2.08 38%
mollusks conch 1123.4 1.30 54%
tuna 748.7 1.84 52%
trout 574.1 1.68 45%
herring 139.2 2.17 36%
anchovy 217.2 2.10 44%
welk 865.4 2.75 82%
mussel 975.1 0.86 63%
octopus 772.5 1.64 71%
halibut 806.3 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1488.8 5.46 15%
brazil nuts 729.2 6.59 9%
hazelnuts -181.0 6.29 10%
flax seed -19.8 5.34 12%
sesame butter 36.0 5.86 21%
walnuts -329.1 6.19 13%
pumpkin seeds -111.7 5.59 19%
almonds -415.2 6.07 15%
almond butter -933.1 6.14 16%
sesame seeds -1190.4 6.31 10%
pili nuts -1597.9 7.19 7%
olives -12.3 1.45 3%
pine nuts -1606.2 6.73 11%
edamame 633.9 1.21 41%
avocado -371.7 1.60 8%
endive 37.7 0.17 7%
cashews -1373.5 5.80 26%
coconut meat -1114.4 3.54 10%
butternuts -1799.7 6.12 17%
pecans -2450.8 6.91 6%
pistachio nuts -1647.5 5.69 22%
alfalfa 67.4 0.23 19%
escarole 153.5 0.19 24%
peanuts -1959.7 5.99 18%
chicory greens 69.7 0.23 23%
blackberries 81.2 0.43 27%
coconut -1136.7 4.43 34%

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) 105 240
fat (g) 25 135
carbs (g) 0 135
energy (calories) 2150

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 November 03 2019 while his least nutrient-dense day is November 08 2019.

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)

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