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
1.6
Zinc : Copper
19.6
Potassium : Sodium
0.5
Calcium : Magnesium
0.4
Iron : Copper
10.2
Calcium : Phosphorus
0.5

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, telomeres.

nutrient % DRI prioritize
Calcium 57%
Potassium 72%
Phosphorus 104%
Vitamin E 133%
Sodium 136%
Manganese 142%
Omega-3 166%
Copper 252%
Iron 258%
Magnesium 282%
Folate 341%
Zinc 329%

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
veal liver 657.3 1.92 55%
beef liver 437.1 1.75 60%
pork liver 194.8 1.65 59%
veal -35.9 1.51 65%
egg white -154.0 0.52 74%
ground beef (lean) 14.3 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
welk 479.6 2.75 82%
cod 61.5 2.90 71%
crab 571.7 0.83 71%
lobster 517.3 0.89 71%
octopus 222.9 1.64 71%
mollusks conch 871.2 1.30 54%
scallop -49.1 1.11 77%
clam -27.6 1.42 73%
molluscs -26.7 0.69 77%
haddock 0.7 1.16 71%
crayfish 256.2 0.82 67%
pollock 47.0 1.11 69%
shrimp 20.6 1.19 69%
white fish -4.8 1.08 70%
orange roughy -60.7 1.05 70%
mussel 244.8 0.86 63%
whiting -40.8 1.16 66%
halibut -51.4 1.11 66%
rockfish -64.6 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2655.8 6.14 16%
candied fruit -3.0 3.22 98%
almonds 1731.2 6.07 15%
shallots 3.8 3.48 80%
lemongrass 363.7 0.99 93%
dried apples -423.4 3.46 86%
poi -27.4 1.12 97%
sunflower seeds 1591.4 5.46 15%
dried currants -456.7 2.83 88%
garlic -0.8 1.49 89%
pumpkin seeds 1243.5 5.59 19%
raisins -587.3 2.96 89%
taro 48.2 1.42 85%
plantains -104.7 1.22 90%
amaranth leaves 400.9 0.21 86%
grapefruit juice -95.4 0.46 95%
apple juice -202.9 0.47 97%
tangerine juice -129.8 0.50 95%
canned pineapple -48.3 0.52 92%
prune juice -159.0 0.71 93%
grapes -86.3 0.67 91%
yam -33.0 1.16 85%
jerusalem-artichokes 16.7 0.73 87%
apricot nectar -214.5 0.56 94%
canned tangerines -290.0 0.61 94%
leeks 120.4 0.61 83%
apricots -5.5 0.48 86%
quince -29.8 0.57 86%
canned peaches -384.6 0.74 92%
litchis -133.2 0.66 87%
ginger 21.6 0.80 81%
grapefruit 7.7 0.33 85%
prunes -333.2 1.07 87%
butternut squash 307.5 0.45 75%
grapefruit 15.3 0.30 83%
seaweed (laver) 97.1 0.35 80%
lima beans 208.3 1.13 70%
gooseberries, canned -221.8 0.73 84%
pickle relish -838.9 1.30 94%
pinto beans 4.2 0.22 83%
seaweed (wakame) 40.6 0.45 79%
pumpkin 278.0 0.20 76%
dried apples -293.2 0.57 86%
guava nectar -403.6 0.48 89%
sugar-apples, raw -171.0 0.94 79%
apples, canned, sweetened -305.9 0.67 84%
apples, canned, sweetened -295.5 0.67 83%
sesame butter 242.6 5.86 21%
seaweed (kelp) 35.0 0.43 77%
winter squash 343.0 0.40 69%
oranges -6.7 0.46 77%
pineapple -16.0 0.50 76%
celeriac 137.9 0.42 72%
mulberries 96.2 0.43 74%
catsup -185.3 1.01 75%
mung beans 139.6 0.19 74%
sweet corn -4.0 0.86 71%
cashews -58.2 5.80 26%
pine nuts 157.3 6.73 11%
yeast extract spread 60.7 1.85 59%
apples, raw, without skin -189.0 0.53 77%
beets 129.9 0.43 70%
-82.1 0.53 74%
pineapple juice, unsweetened -82.1 0.53 74%
bananas -93.2 0.89 71%
brazil nuts 247.1 6.59 9%
flax seed 620.3 5.34 12%
nectarines 35.1 0.44 72%
apricots 15.9 0.48 71%
apples, raw, without skin -195.3 0.56 76%
raisins -765.6 2.99 67%
pomegrannets -18.3 0.83 68%
cantaloupe 71.8 0.34 70%
peaches 45.8 0.39 70%
limes 8.9 0.30 70%

macronutrients

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

protein

Seth’s protein intake is 2.9g/kg LBM or 159g/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 31% 2.87 159

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 October 25 2019 while his least nutrient-dense day is October 22 2019.

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)

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