Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rob 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 Rob’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Rob 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
0.5
Zinc : Copper
5.1
Potassium : Sodium
2.5
Calcium : Magnesium
3.8
Iron : Copper
10.7
Calcium : Phosphorus
1.0

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 54%
Zinc 108%
Manganese 116%
Magnesium 132%
Thiamin (B1) 142%
Potassium 144%
Vitamin E 163%
Panto Acid (B5) 183%
Niacin (B3) 215%
Phosphorus 220%
Calcium 250%
Folate 272%
Riboflavin (B2) 280%

optimal foods for you

The foods listed below will provide Rob 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 -93.9 0.78 96%
veal liver 1136.2 1.92 55%
beef liver 993.4 1.75 60%
chocolate milk (fat free) -0.9 0.67 91%
sour cream (fat free) -265.6 0.74 93%
pork liver 788.0 1.65 59%
lamb liver 1044.3 1.68 48%
cream cheese (low fat) -12.3 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk -65.6 2.75 82%
cod 14.9 2.90 71%
crab 344.6 0.83 71%
octopus 7.7 1.64 71%
lobster 262.8 0.89 71%
scallop -115.2 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1178.9 3.78 69%
candied fruit -2.8 3.22 98%
white flour -2.6 3.67 92%
wheat flour -2.4 3.63 91%
black beans 911.9 3.41 73%
buckwheat 168.2 3.43 78%
kidney beans 380.7 3.37 74%
oat bran 1129.1 2.46 65%
egg noodles -292.9 3.84 83%
shallots -13.7 3.48 80%
Oats 132.9 3.89 70%
sprouted wheat 31.6 1.98 90%
cornmeal -664.0 3.70 89%
lemongrass 181.4 0.99 93%
poi -92.9 1.12 97%
bulgur -322.8 3.42 81%
egg noodles, enriched -163.9 4.75 64%
dried apples -593.9 3.46 86%
lupin seeds 795.3 3.71 51%
almond butter 1347.8 6.14 16%
cornmeal, white -522.4 3.62 81%
cornmeal, yellow -522.4 3.62 81%
garlic -5.8 1.49 89%
rye flour -519.5 3.49 81%
rye flour 271.5 3.25 64%
rye grain -363.4 3.38 77%
corn-starch -1539.9 3.81 99%
wheat, soft white -384.7 3.40 76%
barley, hulled -309.6 3.54 73%
potato -62.4 0.93 91%
corn flour, masa -779.4 3.63 82%
corn flour, whole yellow -725.3 3.61 81%
corn flour, whole-grain -725.3 3.61 81%
oat flour -320.0 4.04 67%
corn grain, yellow -714.2 3.65 79%
sunflower seeds 1346.1 5.46 15%
rice flour -1348.2 3.66 92%
grapefruit juice -191.6 0.46 95%
canned pineapple -102.2 0.52 92%
taro -134.6 1.42 85%
peas -76.9 3.52 63%
grapes -117.8 0.67 91%
plantains -313.7 1.22 90%
rice, brown, long-grain -134.4 1.23 86%
tangerine juice -231.8 0.50 95%
apple juice -315.9 0.47 97%
almonds 967.2 6.07 15%
couscous -357.8 1.12 91%
jerusalem-artichokes -27.5 0.73 87%
amaranth leaves 242.4 0.21 86%
canned tangerines -307.8 0.61 94%
wild rice -124.5 1.01 86%
raisins -1041.2 2.96 89%
dried currants -993.7 2.83 88%
white rice -1658.3 3.65 95%
millet, cooked -197.3 1.19 85%
prune juice -349.1 0.71 93%
Noodles, egg, enriched, cooked -88.8 1.38 80%
guten free pasta -674.4 1.79 90%
apricot nectar -349.6 0.56 94%
rice noodles -547.3 1.08 93%
pasta, gluten-free -286.4 1.38 84%
apricots -25.3 0.48 86%
pasta, whole-wheat -77.6 1.49 78%
leeks 51.6 0.61 83%
yam -268.1 1.16 85%
sweet potato -12.2 0.90 81%
quince -110.6 0.57 86%
canned peaches -488.1 0.74 92%
ginger -15.3 0.80 81%
buckwheat groats -89.7 0.92 81%
grapefruit -54.1 0.33 85%
litchis -246.7 0.66 87%
cowpeas 305.4 1.16 69%
pumpkin seeds 649.7 5.59 19%
seaweed (laver) 93.3 0.35 80%
grapefruit -29.6 0.30 83%
pasta from corn flour -277.9 1.52 78%
quinoa 24.6 1.20 73%
butternut squash 231.0 0.45 75%
pinto beans 5.4 0.22 83%
pearled barley -1130.4 3.52 78%
seaweed (wakame) 38.4 0.45 79%

macronutrients

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

macro targets

While Rob’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) 105 205
fat (g) 25 125
carbs (g) 0 110
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 Rob’s food log based on the harder to find 50% of the essential nutrients. Rob’s most nutrient dense day is January 15 2019 while his least nutrient-dense day is January 14 2019.

best and worst days

Rob’s food diary for the best and worst days are shown below for comparison. Rob 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)
Garbanzo Beans, Chickpeas, Cooked from Dried 213
Spinach, Cooked from Fresh 23
Broccoli, Cooked From Fresh 55
Brussels Sprouts, Cooked from Fresh 32
Salmon, Atlantic, Wild, Cooked 455
Octopus, Cooked 164
Woolworth's, Crunchy High Fibre Bran 99
Yoplait, Forme Zero, Real Peach + Mango 172
Banana, Fresh 93
Milk, Skim, Fat Free 340
Balance Naturals, Plant Protein, Vanilla 169

Worst Day

food name energy (kcal)
Kangaroo, Loin Fillet, Cooked 177
Octopus, Cooked 189
Chicken Breast, Skin Removed Before Cooking 156
Yoplait, Forme Zero, Real Peach + Mango 121
Woolworth's, Crunchy High Fibre Bran 42
Banana, Fresh 116
Mango, Fresh 117
Broccoli, Cooked From Fresh 74
Brussels Sprouts, Cooked from Fresh 54
Spinach, Cooked from Fresh 33
Flax Seed Oil 71
Avocado Oil 80
Garbanzo Beans, Chickpeas, Cooked from Dried 180
Balance Naturals, Plant Protein, Vanilla 206
Milk, Skim, Fat Free 204

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