Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he 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 with a low insulin load diet.

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 his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he 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
2.2
Zinc : Copper
81.6
Potassium : Sodium
0.6
Calcium : Magnesium
1.1
Iron : Copper
5.1
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his 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: inflammation, low testosterone, sleep apnea.

nutrient % DRI prioritize
Calcium 8%
Vitamin K1 9%
Vitamin C 10%
Vitamin E 16%
Potassium 20%
Folate 22%
Iron 22%
Leucine 23%
Magnesium 23%
Valine 23%
Isoleucine 26%
Lysine 26%
Methionine 27%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb kidney 9.6 1.12 52%
chicken liver 9.0 1.72 50%
beef tripe 8.4 1.03 55%
porterhouse steak (fat trimmed) 7.7 1.45 50%
lamb heart 6.8 1.61 48%
pork liver 9.0 1.65 59%
beef roast 7.0 1.78 48%
chicken breast 8.8 1.48 60%
beef kidney 7.3 1.57 52%
beef heart 7.5 1.79 52%
lamb sweetbread 5.1 1.44 43%
lamb liver 6.4 1.68 48%
lamb lungs 7.2 0.95 58%
rib eye fillet 5.7 1.99 45%
lamb shank 6.2 1.96 48%
bison 6.7 1.71 53%
roast beef 4.1 2.19 38%
beef liver 7.6 1.75 60%
veal 8.3 1.51 65%
chicken drumstick 4.7 1.49 47%
veal liver 6.9 1.92 55%
leg ham 6.4 1.65 56%
ground beef (lean) 6.7 1.44 60%
pork shoulder 6.3 1.62 56%
lamb brains 0.4 1.54 27%
pork chops 5.9 1.74 54%
chuck steak 5.7 1.94 51%
lamb (lean) 3.4 1.44 43%
beef brains -0.7 1.51 22%
whole egg 0.7 1.43 30%
egg white 8.2 0.52 74%
liver sausage -0.3 3.31 12%
cheddar 4.6 1.73 48%
ground pork 5.7 1.85 54%
sirloin steak (lean) 6.1 1.77 57%
veal loin 4.2 1.75 48%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 7.8 1.43 47%
crayfish 10.6 0.82 67%
flounder 8.2 0.86 57%
crab 10.4 0.83 71%
salmon 7.3 1.56 52%
halibut 9.5 1.11 66%
perch 8.5 0.96 62%
rockfish 9.2 1.09 66%
whiting 9.2 1.16 66%
orange roughy 9.5 1.05 70%
pollock 9.3 1.11 69%
anchovy 5.6 2.1 44%
trout 5.3 1.68 45%
haddock 9.6 1.16 71%
shrimp 9.0 1.19 69%
sturgeon 5.3 1.35 49%
white fish 9.1 1.08 70%
lobster 8.7 0.89 71%
sardine 3.5 2.08 38%
tuna 5.9 1.84 52%
cod 10.2 2.9 71%

Suggested plant based foods

food name nutrient density energy density insulin load
endive 8.5 0.17 7%
coriander 12.0 0.23 30%
spinach 15.3 0.23 49%
turnip greens 14.4 0.29 44%
chicory greens 9.3 0.23 23%
mustard greens 11.8 0.27 36%
watercress 16.9 0.11 65%
alfalfa 6.6 0.23 19%
parsley 11.4 0.36 48%
chard 11.8 0.19 51%
beet greens 8.6 0.22 35%
chinese cabbage 12.2 0.12 54%
escarole 6.4 0.19 24%
arugula 10.5 0.25 45%
chives 10.0 0.3 48%
lettuce 9.3 0.15 50%
banana pepper 5.9 0.27 36%
asparagus 8.3 0.22 50%
seaweed (laver) 14.0 0.35 80%
spirulina 11.5 0.26 70%
olives -0.6 1.45 3%
broccoli 7.2 0.35 50%
blackberries 2.2 0.43 27%
collards 4.0 0.33 37%
cauliflower 4.7 0.25 50%
tofu 2.4 0.83 34%
raspberries 1.0 0.52 30%
zucchini 2.2 0.17 40%
kale 6.1 0.28 60%
brussel sprouts 4.2 0.42 50%
okra 3.8 0.22 50%
sauerkraut 1.5 0.19 39%
rhubarb 4.6 0.21 55%
artichokes 3.4 0.47 49%
corn bran -1.7 2.24 12%
pickles 0.8 0.12 40%
cucumber 0.8 0.12 40%
amaranth leaves 10.0 0.21 86%
red peppers 1.1 0.31 40%
jalapeno peppers 0.4 0.27 37%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 115 240
fat (g) 30 95
carbs (g) 0 60
energy (calories) 1550

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is November 10 2020 while his least nutrient-dense day is November 09 2020.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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