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.

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).

supplements

The supplements listed below will provide Thomas 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
3.7
Zinc : Copper
27.6
Potassium : Sodium
1.7
Calcium : Magnesium
3.3
Iron : Copper
13.7
Calcium : Phosphorus
0.6

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.

nutrient % DRI prioritize
Vitamin D 24%
Sodium 57%
Folate 81%
Magnesium 81%
Potassium 99%
Vitamin E 99%
Omega-3 110%
Thiamin (B1) 129%
Calcium 135%
Manganese 140%
Panto Acid (B5) 152%
Copper 163%
Riboflavin (B2) 178%

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 1011.4 1.68 48%
sweetbread 1.1 3.18 12%
veal liver 987.7 1.92 55%
liver sausage -97.1 3.31 13%
cream cheese -163.8 3.50 11%
gruyere cheese -171.6 4.13 22%
liverwurst -87.3 3.26 16%
colby -188.1 3.94 21%
swiss cheese -166.9 3.93 22%
salami -217.6 3.78 18%
monterey cheese -177.7 3.73 21%
liver pate -145.4 3.19 16%
blue cheese -139.9 3.53 21%
muenster cheese -186.8 3.68 21%
brie -133.2 3.34 19%
beef liver 929.3 1.75 60%
cheddar cheese -305.6 4.10 20%
pork sausage -159.1 3.25 20%
camembert -109.4 3.00 21%
chorizo -562.1 4.55 17%
edam cheese -267.4 3.57 23%
feta cheese -84.3 2.64 22%
gouda cheese -274.0 3.56 24%
turkey liver 503.1 1.89 47%
lamb -1279.2 6.39 5%
goat cheese -145.8 2.64 21%
ground beef, 80/20 -2.4 2.70 31%
beef sausage -387.1 3.32 18%
chicken liver 451.7 1.72 50%
frankfurter -408.0 2.90 17%
bratwurst -534.8 3.33 16%
turkey -79.7 2.21 28%
beef kidney 472.5 1.57 52%
knackwurst -510.9 3.07 16%
pork liver 575.5 1.65 59%
sliced turkey pepperoni -51.9 2.43 35%
pork ribs -632.9 3.61 18%
pepperoni -1054.9 5.04 13%
egg yolk -437.8 2.75 18%
sandwich spread, pork -139.8 2.35 30%
lamb kidney 523.7 1.12 52%
beef brains -108.0 1.51 22%
headcheese -154.4 1.57 20%
lamb brains -40.9 1.54 27%
meatballs -483.8 2.86 19%
chicken breast breaded -81.9 2.63 39%
ham 6.2 1.49 29%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1639.3 1.43 47%
mackerel 35.1 3.05 14%
caviar 148.8 2.64 33%
mollusks conch 756.1 1.30 54%
salmon 420.1 1.56 52%
herring -24.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1716.3 6.14 16%
sunflower seeds 1642.4 5.46 15%
almonds 1181.2 6.07 15%
flax seed 1022.3 5.34 12%
pumpkin seeds 716.3 5.59 19%
hazelnuts 117.2 6.29 10%
brazil nuts -116.2 6.59 9%
lupin seeds 1195.8 3.71 51%
garbanzo beans 1480.0 3.78 69%
black beans 1573.7 3.41 73%
sesame butter 96.2 5.86 21%
pine nuts -339.8 6.73 11%
peanut butter -70.9 5.90 18%
pili nuts -585.0 7.19 7%
sesame seeds -431.3 6.31 10%
wheat bran 930.3 2.16 38%
oat bran 1234.5 2.46 65%
cashews -388.1 5.80 26%
kidney beans 945.9 3.37 74%
butternuts -768.2 6.12 17%
avocado 85.9 1.60 8%
olives -5.6 1.45 3%
pistachio nuts -684.2 5.69 22%
edamame 658.2 1.21 41%
pecans -1276.5 6.91 6%
walnuts -1019.2 6.19 13%
peanuts -921.6 5.99 18%
coconut meat -659.8 3.54 10%
corn bran -342.2 2.24 12%
endive 42.9 0.17 7%
natto 147.8 2.11 39%
macadamia nuts -1613.6 7.18 6%
peas 208.6 3.52 63%
rye flour 263.9 3.25 64%
Oats 190.5 3.89 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) 90 240
fat (g) 25 150
carbs (g) 0 140
energy (calories) 2250

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 May 15 2019 while his least nutrient-dense day is May 19 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