Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Robert get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle 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 Robert’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Robert 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
12.9
Zinc : Copper
5.3
Potassium : Sodium
2.6
Calcium : Magnesium
1.5
Iron : Copper
6.5
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Robert’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 87%
Omega-3 100%
Calcium 151%
Panto Acid (B5) 155%
Zinc 158%
Thiamin (B1) 189%
Niacin (B3) 190%
Magnesium 206%
Phosphorus 211%
Vitamin E 220%
Vitamin B12 233%
Potassium 237%
Vitamin B6 242%

optimal foods for you

The foods listed below will provide Robert with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . 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
turkey 2524.6 1.89 50%
lamb liver 1357.0 1.68 48%
veal liver 997.0 1.92 55%
beef liver 909.3 1.75 60%
pork liver 774.7 1.65 59%
pork chops 759.4 1.74 54%
lamb kidney 814.2 1.12 52%
beef kidney 678.9 1.57 52%
veal 97.5 1.51 65%
chicken liver 451.7 1.72 50%
chicken breast 168.6 1.48 60%
turkey liver 465.4 1.89 47%
pork shoulder 219.0 1.62 56%
sirloin steak (lean) 137.2 1.77 57%
ground beef (lean) 150.8 1.44 60%
leg ham 188.5 1.65 56%
ground pork 188.2 1.85 54%
beef heart 267.9 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1840.8 1.43 47%
welk 67.4 2.75 82%
cod 118.1 2.90 71%
octopus 451.4 1.64 71%
salmon 923.2 1.56 52%
clam 262.7 1.42 73%
crab 455.3 0.83 71%
lobster 430.8 0.89 71%
tuna 625.1 1.84 52%
halibut 384.2 1.11 66%
mussel 547.2 0.86 63%
scallop -15.7 1.11 77%
pollock 142.9 1.11 69%
molluscs -10.9 0.69 77%
haddock 21.6 1.16 71%
rockfish 192.5 1.09 66%
shrimp 43.0 1.19 69%
white fish 10.4 1.08 70%
whiting 103.3 1.16 66%
crayfish 154.2 0.82 67%
orange roughy -52.7 1.05 70%
mollusks conch 362.1 1.30 54%
oysters 246.7 1.02 59%
abalone 3.0 1.89 57%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -2.4 3.22 98%
shallots -13.3 3.48 80%
poi -71.6 1.12 97%
dried apples -483.8 3.46 86%
garlic -1.1 1.49 89%
lemongrass -60.9 0.99 93%
sunflower seeds 1033.1 5.46 15%
taro -105.7 1.42 85%
grapes -104.4 0.67 91%
grapefruit juice -217.0 0.46 95%
apple juice -273.5 0.47 97%
jerusalem-artichokes -48.8 0.73 87%
tangerine juice -217.7 0.50 95%
canned tangerines -281.5 0.61 94%
canned pineapple -192.6 0.52 92%
plantains -347.6 1.22 90%
prune juice -288.3 0.71 93%
apricots -23.3 0.48 86%
apricot nectar -293.0 0.56 94%
amaranth leaves 58.0 0.21 86%
raisins -894.5 2.96 89%
yam -231.5 1.16 85%
leeks -29.3 0.61 83%
quince -103.8 0.57 86%
ginger -30.3 0.80 81%
dried currants -888.2 2.83 88%
canned peaches -408.2 0.74 92%
grapefruit -82.2 0.33 85%
seaweed (laver) 59.6 0.35 80%
litchis -244.2 0.66 87%
pinto beans 2.8 0.22 83%
grapefruit -52.7 0.30 83%
seaweed (wakame) 18.1 0.45 79%
butternut squash 117.6 0.45 75%
guava nectar -383.3 0.48 89%
seaweed (kelp) 5.7 0.43 77%
pumpkin 101.2 0.20 76%
dried apples -337.8 0.57 86%
apples, canned, sweetened -320.7 0.67 84%
pickle relish -824.8 1.30 94%
prunes -529.6 1.07 87%
apples, canned, sweetened -315.9 0.67 83%
gooseberries, canned -369.8 0.73 84%
oranges -68.1 0.46 77%
sugar-apples, raw -271.2 0.94 79%
walnuts 226.8 6.19 13%
yeast extract spread 48.4 1.85 59%
pineapple -95.4 0.50 76%
sweet corn -62.4 0.86 71%
mung beans 46.5 0.19 74%
lima beans -127.6 1.13 70%
winter squash 122.7 0.40 69%
mulberries -26.9 0.43 74%
celeriac 2.7 0.42 72%
apples, raw, without skin -209.2 0.53 77%
apricots -8.7 0.48 71%
nectarines -22.6 0.44 72%

macronutrients

The macronutrient split of Robert’s diet is shown in the chart below.

macro targets

While Robert’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) 135 275
fat (g) 30 170
carbs (g) 0 140
energy (calories) 2650

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 Robert’s food log based on the harder to find 50% of the essential nutrients. Robert’s most nutrient dense day is January 27 2018 while his least nutrient-dense day is January 27 2018.

best and worst days

Robert’s food diary for the best and worst days are shown below for comparison. Robert 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)
Spinach, Raw 26
Aidells, sausage, pork, cajun style andouille 160
Eggs, Cooked 273
Frontera, Gourmet Mexican Tomatillo Salsa, Medium 10
Kerrygold, Salted Butter 150
Kraft,Four Cheese Mexican, Finely Shredded Cheese 130
Tomato, Canned 12
Cabbage, Green, Raw 18
Beans, great northern, mature seeds, canned 119
Green Bell Peppers, Raw 24
Olive Oil 95
Soup, Stock, Chicken, Home-Prepared 35
Chicken Breast, Skin Removed Before Eating 196
Chicken Thigh, Skin Removed Before Cooking 196
Mixed Nuts, without Peanuts, Salted 697
Brie Cheese 284
Oat Bran, Dry 87
Spinach, Raw 55

Worst Day

food name energy (kcal)
Spinach, Raw 26
Aidells, sausage, pork, cajun style andouille 160
Eggs, Cooked 273
Frontera, Gourmet Mexican Tomatillo Salsa, Medium 10
Kerrygold, Salted Butter 150
Kraft,Four Cheese Mexican, Finely Shredded Cheese 130
Tomato, Canned 12
Cabbage, Green, Raw 18
Beans, great northern, mature seeds, canned 119
Green Bell Peppers, Raw 24
Olive Oil 95
Soup, Stock, Chicken, Home-Prepared 35
Chicken Breast, Skin Removed Before Eating 196
Chicken Thigh, Skin Removed Before Cooking 196
Mixed Nuts, without Peanuts, Salted 697
Brie Cheese 284
Oat Bran, Dry 87
Spinach, Raw 55

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

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