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
4.2
Zinc : Copper
26.9
Potassium : Sodium
2.0
Calcium : Magnesium
3.1
Iron : Copper
17.1
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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, low testosterone.

nutrient % DRI prioritize
Sodium 41%
Vitamin D 67%
Omega-3 69%
Magnesium 74%
Potassium 86%
Folate 94%
Vitamin E 110%
Calcium 117%
Panto Acid (B5) 124%
Copper 126%
Riboflavin (B2) 149%
Manganese 164%
Phosphorus 164%
Vitamin K 444%
Vitamin B-12 306%
Vitamin B-6 244%
Niacin (B3) 231%
Thiamin (B1) 169%
Vitamin C 489%
Selenium 375%
Zinc 226%

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 1859.3 1.68 48%
veal liver 1726.8 1.92 55%
beef liver 1665.2 1.75 60%
sweetbread -352.5 3.18 12%
turkey liver 1054.8 1.89 47%
pork liver 1389.9 1.65 59%
beef kidney 1174.2 1.57 52%
beef brains 303.4 1.51 22%
egg yolk -322.1 2.75 18%
ground beef, 80/20 -1.8 2.70 31%
lamb brains 299.9 1.54 27%
lamb kidney 1213.2 1.12 52%
chicken liver 875.1 1.72 50%
lamb -2270.7 6.39 5%
pork ribs -837.8 3.61 18%
pork chops 837.8 1.74 54%
ground turkey -278.4 2.58 30%
pork ribs 121.6 2.16 39%
beef rib eye steak -218.8 2.48 33%
pork loin 236.3 1.93 41%
lamb rib -1069.5 3.61 19%
chicken breast breaded -125.1 2.63 39%
t-bone steak -670.6 2.94 26%
roast pork 114.1 1.99 41%
lamb heart 441.2 1.61 48%
whole egg -47.5 1.43 30%
beef rib, small end -528.5 2.78 31%
flank, steak -436.7 2.63 33%
beef tenderloin steak -542.6 2.73 31%
pork (lean) 86.8 2.09 44%
chicken patty, uncooked -573.8 2.92 32%
beef loin -588.1 2.78 30%
beef rib, eye -488.3 2.65 32%
beef tenderloin steak -469.8 2.62 32%
lamb leg -491.9 2.58 31%
ground beef, 75/25 -586.1 2.77 31%
ground beef 70/30 -626.4 2.77 30%
ground beef 70/30 -578.5 2.70 30%
ground beef -503.7 2.48 30%
beef loin, top loin -411.0 2.50 34%
beef brisket, flat half -707.1 2.98 31%
lamb chop -117.5 2.34 42%
rib eye fillet 83.9 1.99 45%
beef brisket, flat half -652.2 2.89 32%
chicken patty, cooked -592.5 2.87 34%
beef brisket -337.4 2.44 37%
sirloin steak -380.4 2.43 36%
beef heart 347.7 1.79 52%
roast beef -232.6 2.19 38%
beef brisket -616.4 2.80 33%
beef shortribs -673.6 2.95 33%
turkey heart 181.4 1.74 47%
pork stomach, cooked -201.1 1.57 32%
lamb (lean) 144.4 1.44 43%
beef roast 150.4 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3073.9 1.43 47%
mackerel 185.1 3.05 14%
salmon 1483.9 1.56 52%
caviar 426.0 2.64 33%
sardine 560.9 2.08 38%
mollusks conch 1057.7 1.30 54%
herring 131.8 2.17 36%
tuna 727.6 1.84 52%
trout 569.4 1.68 45%
anchovy 215.6 2.10 44%
welk 879.8 2.75 82%
mussel 1004.6 0.86 63%
halibut 892.2 1.11 66%
cod 328.8 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1242.0 5.46 15%
brazil nuts 277.5 6.59 9%
hazelnuts -242.3 6.29 10%
sesame butter 2.1 5.86 21%
flax seed -318.3 5.34 12%
walnuts -763.0 6.19 13%
pumpkin seeds -390.3 5.59 19%
almonds -861.1 6.07 15%
pili nuts -1990.4 7.19 7%
olives -15.1 1.45 3%
sesame seeds -1782.2 6.31 10%
almond butter -1622.2 6.14 16%
pine nuts -2073.4 6.73 11%
avocado -335.2 1.60 8%
edamame 690.6 1.21 41%
endive 51.7 0.17 7%
coconut meat -1254.4 3.54 10%
cashews -1719.1 5.80 26%
butternuts -2133.4 6.12 17%
pistachio nuts -1845.0 5.69 22%
alfalfa 74.1 0.23 19%
escarole 230.9 0.19 24%
pecans -2919.7 6.91 6%
chicory greens 93.3 0.23 23%
blackberries 106.1 0.43 27%
peanuts -2350.6 5.99 18%
coconut -1281.5 4.43 34%
spinach 747.7 0.23 49%
banana pepper 303.8 0.27 36%

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) 110 245
fat (g) 25 115
carbs (g) 0 135
energy (calories) 2000

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 23 2019 while his least nutrient-dense day is December 30 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