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).

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
5.8
Zinc : Copper
26.9
Potassium : Sodium
1.8
Calcium : Magnesium
2.8
Iron : Copper
12.6
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.

nutrient % DRI prioritize
Vitamin D 17%
Sodium 35%
Magnesium 48%
Vitamin E 48%
Omega-3 50%
Manganese 51%
Potassium 66%
Calcium 69%
Folate 110%
Thiamin (B1) 112%
Panto Acid (B5) 138%
Phosphorus 151%
Vitamin C 151%

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
cream cheese -141.9 3.50 11%
gruyere cheese -164.4 4.13 22%
lamb liver 708.0 1.68 48%
salami -173.0 3.78 18%
swiss cheese -149.2 3.93 22%
colby -184.4 3.94 21%
liverwurst -134.2 3.26 16%
monterey cheese -175.0 3.73 21%
blue cheese -138.1 3.53 21%
muenster cheese -181.7 3.68 21%
brie -136.0 3.34 19%
cheddar cheese -277.4 4.10 20%
pork sausage -128.3 3.25 20%
liver pate -179.6 3.19 16%
camembert -112.7 3.00 21%
beef brains 130.9 1.51 22%
chorizo -536.3 4.55 17%
edam cheese -264.3 3.57 23%
feta cheese -101.4 2.64 22%
liver sausage -376.3 3.31 13%
lamb -1105.9 6.39 5%
gouda cheese -267.9 3.56 24%
ground beef, 80/20 -2.5 2.70 31%
lamb brains 155.8 1.54 27%
beef sausage -356.7 3.32 18%
egg yolk -255.9 2.75 18%
goat cheese -194.8 2.64 21%
sweetbread -466.6 3.18 12%
turkey -71.3 2.21 28%
frankfurter -392.1 2.90 17%
veal liver 359.1 1.92 55%
turkey liver 230.3 1.89 47%
sliced turkey pepperoni -68.4 2.43 35%
meatballs -390.2 2.86 19%
knackwurst -482.0 3.07 16%
pepperoni -908.8 5.04 13%
bratwurst -530.9 3.33 16%
pork ribs -566.0 3.61 18%
sandwich spread, pork -138.1 2.35 30%
lamb kidney 423.4 1.12 52%
ham 4.3 1.49 29%
chicken breast breaded -81.2 2.63 39%
chicken liver 255.1 1.72 50%
headcheese -158.3 1.57 20%
scrapple, pork -76.6 2.13 34%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2129.8 1.43 47%
mackerel 151.7 3.05 14%
salmon 919.6 1.56 52%
caviar 300.1 2.64 33%
mollusks conch 741.7 1.30 54%
trout 504.6 1.68 45%
sardine 303.0 2.08 38%
herring 48.9 2.17 36%
tuna 295.4 1.84 52%
anchovy 88.1 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1107.0 6.14 16%
sunflower seeds 1208.5 5.46 15%
almonds 836.4 6.07 15%
flax seed 744.5 5.34 12%
walnuts 564.9 6.19 13%
pumpkin seeds 551.0 5.59 19%
hazelnuts 51.6 6.29 10%
garbanzo beans 1308.4 3.78 69%
black beans 1318.0 3.41 73%
lupin seeds 889.5 3.71 51%
peanut butter -68.4 5.90 18%
sesame butter -48.0 5.86 21%
brazil nuts -430.5 6.59 9%
pili nuts -649.2 7.19 7%
pine nuts -492.3 6.73 11%
oat bran 1135.7 2.46 65%
wheat bran 721.7 2.16 38%
edamame 868.3 1.21 41%
avocado 178.3 1.60 8%
sesame seeds -704.0 6.31 10%
kidney beans 756.7 3.37 74%
olives -5.3 1.45 3%
butternuts -728.3 6.12 17%
peanuts -894.6 5.99 18%
pistachio nuts -770.7 5.69 22%
endive 37.2 0.17 7%
corn bran -355.6 2.24 12%
coconut meat -666.7 3.54 10%
cashews -877.6 5.80 26%
escarole 172.2 0.19 24%
pecans -1411.6 6.91 6%
rye flour 151.4 3.25 64%

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) 90 245
fat (g) 25 140
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 July 07 2019 while his least nutrient-dense day is July 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