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
16.6
Zinc : Copper
13.0
Potassium : Sodium
2.4
Calcium : Magnesium
0.7
Iron : Copper
3.0
Calcium : Phosphorus
1.3

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 17%
Sodium 22%
Potassium 56%
Phosphorus 78%
Iron 105%
Calcium 118%
Manganese 197%
Cystine 370%
Folate 313%
Vitamin D 362%
Vitamin A 477%
Copper 353%
Zinc 306%
Magnesium 318%

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 8.8 1.92 55%
beef liver 8.3 1.75 60%
pork liver 7.5 1.65 59%
lamb liver 8.7 1.68 48%
chicken liver 7.5 1.72 50%
turkey liver 6.3 1.89 47%
lamb kidney 5.8 1.12 52%
beef tripe 4.2 1.03 55%
lamb lungs 3.3 0.95 58%
lamb heart 3.2 1.61 48%
veal 1.2 1.51 65%
ground beef (lean) 1.8 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
oysters 9.0 1.02 59%
welk 3.7 2.75 82%
lobster 7.0 0.89 71%
crab 6.7 0.83 71%
octopus 5.7 1.64 71%
mussel 7.5 0.86 63%
cod 3.3 2.90 71%
pollock 5.0 1.11 69%
crayfish 5.4 0.82 67%
caviar 7.1 2.64 33%
rockfish 4.5 1.09 66%
white fish 3.9 1.08 70%
haddock 3.3 1.16 71%
whiting 3.8 1.16 66%
halibut 3.6 1.11 66%
shrimp 3.1 1.19 69%
flounder 4.5 0.86 57%
clam 1.9 1.42 73%
salmon 4.2 1.56 52%
fish roe 4.8 1.43 47%
scallop 1.6 1.11 77%
anchovy 4.3 2.10 44%
perch 3.1 0.96 62%
mollusks conch 3.7 1.30 54%
sturgeon 4.2 1.35 49%
sardine 4.6 2.08 38%
molluscs 1.4 0.69 77%
tuna 2.7 1.84 52%
trout 3.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
amaranth leaves 14.8 0.21 86%
seaweed (laver) 12.5 0.35 80%
seaweed (wakame) 11.6 0.45 79%
spinach 15.0 0.23 49%
seaweed (kelp) 10.6 0.43 77%
chinese cabbage 11.4 0.12 54%
lemongrass 5.8 0.99 93%
chives 10.7 0.30 48%
turnip greens 11.1 0.29 44%
chard 10.4 0.19 51%
parsley 10.5 0.36 48%
watercress 8.4 0.11 65%
lettuce 10.2 0.15 50%
coriander 12.3 0.23 30%
arugula 10.4 0.25 45%
spirulina 7.0 0.26 70%
beet greens 10.9 0.22 35%
chicory greens 11.9 0.23 23%
asparagus 8.4 0.22 50%
kale 7.0 0.28 60%
radicchio 5.9 0.23 68%
pinto beans 4.1 0.22 83%
onions 5.9 0.32 65%
mung beans 4.7 0.19 74%
snap beans 6.5 0.15 58%
mustard greens 8.6 0.27 36%
endive 12.1 0.17 7%
okra 7.1 0.22 50%
yeast extract spread 4.0 1.85 59%
shallots -0.3 3.48 80%
leeks 2.2 0.61 83%
escarole 9.4 0.19 24%
butternut squash 3.1 0.45 75%
pumpkin 3.1 0.20 76%
sesame butter 3.3 5.86 21%
candied fruit -3.1 3.22 98%
dried currants -1.6 2.83 88%
carrots 3.8 0.41 64%
peas 3.7 0.42 65%
edamame 5.6 1.21 41%
zucchini 6.7 0.17 40%
garlic -0.4 1.49 89%
raisins -2.2 2.96 89%
winter squash 2.8 0.40 69%
white mushroom 3.4 0.22 65%
collards 6.5 0.33 37%
poi -1.5 1.12 97%
jerusalem-artichokes 0.1 0.73 87%
broccoli 4.8 0.35 50%
beets 2.3 0.43 70%
summer squash 5.5 0.19 45%
lima beans 1.4 1.13 70%
artichokes 4.2 0.47 49%
soybeans (sprouted) 3.7 0.81 49%
dried apples -3.5 3.46 86%
canned pineapple -1.1 0.52 92%
portabella mushrooms 3.5 0.29 55%

macronutrients

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

protein

Seth’s protein intake is 1.7g/kg LBM or 93g/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% 1.8 100
Seth 24% 1.69 93

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) 100 195
fat (g) 20 135
carbs (g) 0 105
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 November 30 2018 while his least nutrient-dense day is December 01 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)
Turkey, hen, thigh, meat and skin, raw 623
Kale, Raw 59
Kasandrinos, Extra Virgin Olive Oil 120
Perfect Keto, Keto Bar, Almond Butter Brownie 230
Health-Ade, Kombucha, Ginger Lemon 70

Worst Day

food name energy (kcal)
Thousand Hills, Lifetime Grazed, 100% Grass Fed Beef, New York Strip Beef Steak 502
Inka Crops S.a., Inka Chips, Plantain Chips 560
Sprouts Chimichurri Guacamole 210
Coconut Girl aloha chocolate frozen cookie sandwich 250
Mushrooms, Raw 31
Eggs, Cooked 310
4th & Heart, Ghee Butter 90
Avocado, Black Skin, California Type 167
Basiltops, Dairy Free Pesto 75
Brussels Sprouts, Raw 43

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes