Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Seth 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
18.0
Zinc : Copper
13.7
Potassium : Sodium
2.0
Calcium : Magnesium
0.7
Iron : Copper
3.3
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Seth’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: dyslipedimia, inflammation, telomeres.

nutrient % DRI prioritize
Omega-3 18%
Sodium 28%
Potassium 59%
Phosphorus 87%
Iron 115%
Calcium 119%
Manganese 200%
Leucine 259%
Valine 261%
Cystine 430%
Folate 315%
Vitamin D 365%
Vitamin A 471%
Copper 346%
Zinc 315%
Magnesium 322%

optimal foods for you

The foods listed below will provide Seth 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
beef liver 1555.6 1.75 60%
veal liver 1762.7 1.92 55%
pork liver 1495.9 1.65 59%
egg white 438.9 0.52 74%
veal 334.2 1.51 65%
top round steak 560.8 2.09 56%
pork chops 971.0 1.74 54%
lamb liver 1495.3 1.68 48%
chicken breast 485.7 1.48 60%
sirloin steak (lean) 559.8 1.77 57%
turkey 1041.6 1.89 50%
ground beef (lean) 502.0 1.44 60%
chuck steak 569.9 1.94 51%
leg ham 391.6 1.65 56%
ground pork 392.2 1.85 54%
pork shoulder 376.3 1.62 56%
bison 569.5 1.71 53%
beef heart 606.3 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
welk 1261.7 2.75 82%
cod 489.7 2.90 71%
octopus 1070.5 1.64 71%
clam 890.4 1.42 73%
lobster 1216.1 0.89 71%
crab 1075.0 0.83 71%
scallop 223.9 1.11 77%
fish roe 2759.8 1.43 47%
halibut 1133.6 1.11 66%
rockfish 1081.4 1.09 66%
molluscs 110.1 0.69 77%
pollock 499.5 1.11 69%
orange roughy 356.2 1.05 70%
salmon 1625.4 1.56 52%
haddock 123.3 1.16 71%
whiting 520.1 1.16 66%
white fish 134.2 1.08 70%
shrimp 154.1 1.19 69%
crayfish 587.8 0.82 67%
mussel 867.2 0.86 63%
tuna 709.3 1.84 52%
abalone 53.3 1.89 57%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -3.1 3.22 98%
shallots -27.1 3.48 80%
dried currants -689.8 2.83 88%
lemongrass 372.9 0.99 93%
raisins -996.4 2.96 89%
poi -391.3 1.12 97%
dried apples -1373.9 3.46 86%
garlic -14.2 1.49 89%
apple juice -276.5 0.47 97%
grapefruit juice -191.9 0.46 95%
prune juice -267.5 0.71 93%
apricot nectar -251.7 0.56 94%
jerusalem-artichokes 21.2 0.73 87%
amaranth leaves 495.4 0.21 86%
grapes -392.3 0.67 91%
tangerine juice -751.4 0.50 95%
prunes -561.4 1.07 87%
plantains -987.0 1.22 90%
litchis -228.1 0.66 87%
canned pineapple -639.0 0.52 92%
quince -74.4 0.57 86%
canned tangerines -934.1 0.61 94%
apricots -84.7 0.48 86%
guava nectar -389.5 0.48 89%
leeks -27.3 0.61 83%
gooseberries, canned -308.5 0.73 84%
taro -956.1 1.42 85%
ginger -72.7 0.80 81%
yam -800.5 1.16 85%
seaweed (laver) 178.6 0.35 80%
canned peaches -1306.7 0.74 92%
pinto beans 5.1 0.22 83%
seaweed (wakame) 52.1 0.45 79%
grapefruit -397.4 0.33 85%
sugar-apples, raw -374.4 0.94 79%
grapefruit -333.0 0.30 83%
pickle relish -2231.1 1.30 94%
seaweed (kelp) 39.5 0.43 77%
lima beans 28.3 1.13 70%
dried apples -952.3 0.57 86%
apples, canned, sweetened -918.4 0.67 84%
butternut squash 17.3 0.45 75%
apples, canned, sweetened -903.0 0.67 83%
apples, raw, without skin -233.3 0.53 77%
mulberries 52.7 0.43 74%
pumpkin 35.8 0.20 76%
pineapple juice, unsweetened -160.3 0.53 74%
-160.3 0.53 74%
mung beans 125.9 0.19 74%
pineapple -357.3 0.50 76%
sesame butter 85.7 5.86 21%
celeriac 17.3 0.42 72%
yeast extract spread 41.4 1.85 59%
oranges -409.5 0.46 77%
apricots -67.6 0.48 71%
sweet corn -390.6 0.86 71%
pomegrannets -102.5 0.83 68%
apples, raw, without skin -614.1 0.56 76%
beets -8.3 0.43 70%

macronutrients

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

protein

Seth’s protein intake is 2.0g/kg LBM or 109g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Seth’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 22
RDI/sedentary ~11% 0.8 44
typical ~16% 1.2 66
minimum nutrient optimiser ~24% 1.8 75
Seth 26% 1.97 109

macro targets

While Seth’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) 75 195
fat (g) 20 150
carbs (g) 0 65
energy (calories) 1900

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 Seth’s food log based on the harder to find 50% of the essential nutrients. Seth’s most nutrient dense day is December 02 2018 while his least nutrient-dense day is November 27 2018.

best and worst days

Seth’s food diary for the best and worst days are shown below for comparison. Seth 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)
Salami, Genoa 95
Grapes, Fresh 17
S. Martinelli &, 100% Sparkling Juice 28
Avocado, Black Skin, California Type 184
Tomato Raw, Includes Cherry, Grape, Roma 5
Eggs, Cooked 233
Sprouts Farmers Market, Wild Caught Sardines 170
Kyla, Hard Kombucha, Ginger Tangerine 100

Worst Day

food name energy (kcal)
Tomato Raw, Includes Cherry, Grape, Roma 18
Eggs, Cooked 233
Sprouts Chimichurri Guacamole 140
Perfect Keto, Keto Bar, Almond Butter Brownie 230
Coffee, Prepared From Grounds 3
Applegate Naturals, lunchmeat, turkey breast, roasted 175
Pork chops, loin, fresh, visible fat eaten 932
Brussels Sprouts, Raw 73
Almond Butter, Unsalted 96
Raspberries, Fresh, Red 26
Kyla, Hard Kombucha, Ginger Tangerine 100
Seattle Cider, Dry Hard Cider 190
Alcohol 300

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