Nutrition Fingerprint

recommended approach

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

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
3.5
Zinc : Copper
8.0
Potassium : Sodium
0.7
Calcium : Magnesium
2.6
Iron : Copper
8.9
Calcium : Phosphorus
1.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Marc’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: methylation.

nutrient % DRI prioritize
Potassium 58%
Vitamin D 58%
Vitamin E 58%
Sodium 82%
Phosphorus 83%
Manganese 85%
Panto Acid (B5) 100%
Magnesium 101%
Zinc 112%
Niacin (B3) 123%
Calcium 129%
Leucine 129%
Lysine 134%
Folate 204%
Vitamin B-6 232%
Riboflavin (B2) 296%
Selenium 162%
Copper 211%

optimal foods for you

The foods listed below will provide Marc 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
turkey 12692.0 1.89 50%
non-fat yogurt -132.8 0.78 96%
chocolate milk (fat free) 0.1 0.67 91%
sour cream (fat free) -346.1 0.74 93%
beef liver 1876.2 1.75 60%
veal liver 1893.2 1.92 55%
pork liver 1452.7 1.65 59%
cream cheese (low fat) 71.2 1.05 76%
pork chops 1630.6 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
welk 1231.9 2.75 82%
cod 635.4 2.90 71%
octopus 859.2 1.64 71%
clam 837.3 1.42 73%
halibut 1555.6 1.11 66%
lobster 1251.0 0.89 71%
crab 1270.7 0.83 71%
scallop 241.0 1.11 77%
fish roe 2956.8 1.43 47%
rockfish 1173.0 1.09 66%
molluscs 149.1 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -5.2 3.22 98%
white flour -5.7 3.67 92%
wheat flour -5.1 3.63 91%
egg noodles -510.0 3.84 83%
shallots -28.9 3.48 80%
black beans 110.9 3.41 73%
sprouted wheat -280.5 1.98 90%
lemongrass 261.2 0.99 93%
egg noodles, enriched -337.7 4.75 64%
dried apples -1321.7 3.46 86%
poi -355.1 1.12 97%
kidney beans -143.5 3.37 74%
dried currants -1202.9 2.83 88%
raisins -1400.0 2.96 89%
garlic -8.8 1.49 89%
garbanzo beans -298.9 3.78 69%
wheat, soft white -640.3 3.40 76%
buckwheat -918.2 3.43 78%
corn-starch -3489.7 3.81 99%
potato -170.3 0.93 91%
rye flour -1551.4 3.49 81%
oat flour -707.1 4.04 67%
apple juice -415.6 0.47 97%
cornmeal, white -1855.8 3.62 81%
cornmeal, yellow -1855.8 3.62 81%
grapefruit juice -289.3 0.46 95%
corn flour, masa -1974.9 3.63 82%
cornmeal -2776.5 3.70 89%
bulgur -1670.3 3.42 81%
prune juice -349.5 0.71 93%
oat bran 766.3 2.46 65%
corn flour, whole yellow -1923.6 3.61 81%
corn flour, whole-grain -1923.6 3.61 81%
couscous -664.4 1.12 91%
rice flour -3227.4 3.66 92%
Oats -1203.3 3.89 70%
apricot nectar -484.5 0.56 94%
plantains -798.1 1.22 90%
grapes -357.1 0.67 91%
jerusalem-artichokes -62.3 0.73 87%
tangerine juice -673.6 0.50 95%
white rice -3752.5 3.65 95%
amaranth leaves 419.0 0.21 86%
taro -601.6 1.42 85%
guten free pasta -1517.6 1.79 90%
rice noodles -1185.8 1.08 93%
canned pineapple -600.1 0.52 92%
canned tangerines -946.7 0.61 94%
lupin seeds 479.3 3.71 51%
wild rice -546.2 1.01 86%
rye flour -446.0 3.25 64%
rye grain -1890.3 3.38 77%
apricots -71.5 0.48 86%
quince -116.7 0.57 86%
yam -572.2 1.16 85%
prunes -728.3 1.07 87%
corn grain, yellow -2393.2 3.65 79%
pasta, gluten-free -866.4 1.38 84%
litchis -415.7 0.66 87%
pasta, whole-wheat -315.1 1.49 78%
millet, cooked -768.2 1.19 85%
rice, brown, long-grain -906.5 1.23 86%
leeks -59.6 0.61 83%
ginger -45.6 0.80 81%
barley, hulled -1826.7 3.54 73%
canned peaches -1248.7 0.74 92%
Noodles, egg, enriched, cooked -674.3 1.38 80%
guava nectar -719.2 0.48 89%
sweet potato -325.2 0.90 81%
grapefruit -252.6 0.33 85%
peas -1054.8 3.52 63%
gooseberries, canned -550.6 0.73 84%
seaweed (laver) 144.5 0.35 80%
pinto beans 7.8 0.22 83%
buckwheat groats -477.9 0.92 81%
egg noodles -905.7 1.38 80%

macronutrients

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

macro targets

While Marc’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) 85 230
fat (g) 25 175
carbs (g) 0 80
energy (calories) 2250

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 Marc’s food log based on the harder to find 50% of the essential nutrients. Marc’s most nutrient dense day is April 09 2019 while his least nutrient-dense day is April 11 2019.

best and worst days

Marc’s food diary for the best and worst days are shown below for comparison. Marc 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