Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Floyd 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.

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

supplements

The supplements listed below will provide Floyd 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
11.0
Zinc : Copper
26.6
Potassium : Sodium
1.6
Calcium : Magnesium
3.1
Iron : Copper
16.3
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 27%
Sodium 35%
Magnesium 38%
Vitamin E 40%
Vitamin D 44%
Potassium 58%
Omega-3 60%
Calcium 61%
Copper 63%
Folate 70%
Iron 102%
Zinc 111%
Vitamin B6 115%

optimal foods for you

The foods listed below will provide Floyd 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
non-fat yogurt -115.7 0.78 96%
chocolate milk (fat free) -0.5 0.67 91%
sour cream (fat free) -299.2 0.74 93%
beef liver 445.0 1.75 60%
veal liver 474.9 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
welk 464.1 2.75 82%
fish roe 1916.2 1.43 47%
cod 168.2 2.90 71%
octopus 319.5 1.64 71%
salmon 978.6 1.56 52%
crab 508.9 0.83 71%
lobster 480.1 0.89 71%
halibut 538.1 1.11 66%
mollusks conch 843.9 1.30 54%
rockfish 453.5 1.09 66%
scallop 9.7 1.11 77%
clam 66.1 1.42 73%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1375.3 3.78 69%
black beans 1134.4 3.41 73%
almond butter 2065.6 6.14 16%
kidney beans 769.5 3.37 74%
candied fruit -3.3 3.22 98%
white flour -2.9 3.67 92%
wheat flour -2.8 3.63 91%
buckwheat 344.7 3.43 78%
lupin seeds 1017.6 3.71 51%
almonds 1420.0 6.07 15%
shallots 7.8 3.48 80%
egg noodles -254.6 3.84 83%
lemongrass 290.8 0.99 93%
sunflower seeds 1497.5 5.46 15%
poi 50.8 1.12 97%
sprouted wheat -68.5 1.98 90%
dried apples -393.1 3.46 86%
oat bran 578.2 2.46 65%
walnuts 1156.8 6.19 13%
bulgur -312.4 3.42 81%
Oats -110.1 3.89 70%
garlic 1.1 1.49 89%
rye flour 229.0 3.25 64%
dried currants -457.6 2.83 88%
egg noodles, enriched -233.5 4.75 64%
raisins -539.3 2.96 89%
taro 98.1 1.42 85%
plantains -30.2 1.22 90%
pumpkin seeds 997.9 5.59 19%
rye flour -452.8 3.49 81%
potato 5.3 0.93 91%
cornmeal, yellow -595.3 3.62 81%
cornmeal, white -595.3 3.62 81%
amaranth leaves 313.0 0.21 86%
corn flour, masa -654.5 3.63 82%
grapefruit juice -94.1 0.46 95%
prune juice -98.4 0.71 93%
canned pineapple -38.5 0.52 92%
corn flour, whole yellow -638.9 3.61 81%
corn flour, whole-grain -638.9 3.61 81%
apple juice -192.8 0.47 97%
yam 3.3 1.16 85%
corn-starch -1332.5 3.81 99%
tangerine juice -132.9 0.50 95%
rye grain -464.6 3.38 77%
grapes -73.1 0.67 91%
jerusalem-artichokes 25.6 0.73 87%
cornmeal -996.5 3.70 89%
sweet potato 136.5 0.90 81%
wheat, soft white -502.9 3.40 76%
apricot nectar -212.1 0.56 94%
oat flour -414.7 4.04 67%
leeks 125.6 0.61 83%
corn grain, yellow -711.8 3.65 79%
wild rice -141.6 1.01 86%
canned tangerines -293.8 0.61 94%
couscous -368.6 1.12 91%
barley, hulled -519.1 3.54 73%
apricots -4.8 0.48 86%
quince -20.5 0.57 86%
peas -202.5 3.52 63%
rice flour -1248.5 3.66 92%
litchis -102.9 0.66 87%
millet, cooked -223.9 1.19 85%
rice, brown, long-grain -277.0 1.23 86%
cowpeas 334.8 1.16 69%
prunes -271.0 1.07 87%
ginger 23.8 0.80 81%
rice noodles -487.3 1.08 93%
butternut squash 303.3 0.45 75%
grapefruit 8.8 0.33 85%
canned peaches -373.5 0.74 92%
guten free pasta -620.9 1.79 90%
pasta, whole-wheat -134.5 1.49 78%
buckwheat groats -61.7 0.92 81%
pasta, gluten-free -336.9 1.38 84%
lima beans 198.2 1.13 70%
grapefruit 12.0 0.30 83%
seaweed (laver) 96.8 0.35 80%

macronutrients

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

macro targets

While Floyd’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) 95 235
fat (g) 20 180
carbs (g) 0 75
energy (calories) 2300

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 Floyd’s food log based on the harder to find 50% of the essential nutrients. Floyd’s most nutrient dense day is January 27 2019 while his least nutrient-dense day is June 25 2018.

best and worst days

Floyd’s food diary for the best and worst days are shown below for comparison. Floyd 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)
Eggs, Cooked 233
Coffee, Prepared From Grounds 5
Bacon, Pork 75
Kefir 159
Pork, Fresh, Shoulder, Boston Butt, Blade Steaks, Separable Lean and Fat, Cooked, Braised 477
Cauliflower, Cooked from Fresh 37
Lindt, Excellence 90% Cocoa 593

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