Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle and being vegan.

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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
0.0
Zinc : Copper
15.8
Potassium : Sodium
1.8
Calcium : Magnesium
1.2
Iron : Copper
3.0
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: hypothyroidism, methylation.

nutrient % DRI prioritize
Iron 32%
Sodium 48%
Manganese 60%
Potassium 94%
Phosphorus 100%
Vitamin E 109%
Folate 122%
Calcium 126%
Vitamin B-6 489%
Vitamin A 335%
Copper 245%
Zinc 476%
Magnesium 283%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of lean bulking . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Plant based foods

food name nutrient density energy density insulin load
amaranth leaves 16.4 0.21 86%
seaweed (laver) 14.0 0.35 80%
spinach 18.1 0.23 49%
chard 15.2 0.19 51%
watercress 12.9 0.11 65%
lemongrass 7.4 0.99 93%
coriander 16.9 0.23 30%
radicchio 11.1 0.23 68%
parsley 13.4 0.36 48%
chinese cabbage 12.8 0.12 54%
chives 13.3 0.30 48%
lettuce 13.2 0.15 50%
beet greens 14.8 0.22 35%
asparagus 12.8 0.22 50%
chicory greens 16.3 0.23 23%
butternut squash 8.8 0.45 75%
seaweed (wakame) 8.1 0.45 79%
pumpkin 9.0 0.20 76%
kale 10.9 0.28 60%
turnip greens 12.9 0.29 44%
arugula 12.8 0.25 45%
seaweed (kelp) 7.4 0.43 77%
mustard greens 13.0 0.27 36%
winter squash 8.1 0.40 69%
wheat bran 9.9 2.16 38%
shallots 2.5 3.48 80%
leeks 5.4 0.61 83%
broccoli 10.1 0.35 50%
onions 8.1 0.32 65%
mung beans 7.0 0.19 74%
spirulina 7.4 0.26 70%
garbanzo beans 2.9 3.78 69%
pinto beans 5.5 0.22 83%
white mushroom 7.3 0.22 65%
sweet potato 4.2 0.90 81%
black beans 2.1 3.41 73%
kidney beans 1.8 3.37 74%
snap beans 7.9 0.15 58%
yeast extract spread 5.5 1.85 59%
okra 8.8 0.22 50%
celery 8.8 0.18 50%
poi 1.1 1.12 97%
peas 6.3 0.42 65%
garlic 1.6 1.49 89%
buckwheat 0.5 3.43 78%
endive 14.3 0.17 7%
jalapeno peppers 9.9 0.27 37%
sprouted wheat 0.4 1.98 90%
oat bran 3.1 2.46 65%
carrots 5.7 0.41 64%
rye flour 2.1 3.25 64%
bulgur -0.4 3.42 81%
beets 4.7 0.43 70%
rice flour -2.5 3.66 92%
portabella mushrooms 6.9 0.29 55%
summer squash 8.3 0.19 45%
cornmeal -2.2 3.70 89%
white rice -2.9 3.65 95%
Oats 0.2 3.89 70%
taro 1.3 1.42 85%
wheat, soft white -0.1 3.40 76%
dried currants -1.1 2.83 88%
corn grain, yellow -0.8 3.65 79%
red peppers 8.6 0.31 40%
potato 0.9 0.93 91%
sauerkraut 9.0 0.19 39%
corn-starch -3.9 3.81 99%
celeriac 4.0 0.42 72%
jerusalem-artichokes 1.6 0.73 87%
cornmeal, yellow -1.3 3.62 81%
raisins -1.5 2.96 89%
plantains 0.5 1.22 90%
cornmeal, white -1.4 3.62 81%
zucchini 8.6 0.17 40%
prune juice 0.7 0.71 93%
rye flour -1.3 3.49 81%
corn flour, masa -1.6 3.63 82%
rye grain -0.6 3.38 77%
cauliflower 7.1 0.25 50%
white flour -3.2 3.67 92%
corn flour, whole yellow -1.6 3.61 81%
corn flour, whole-grain -1.6 3.61 81%
artichokes 6.7 0.47 49%
wheat flour -3.1 3.63 91%
collards 8.5 0.33 37%
cantaloupe 3.9 0.34 70%
barley, hulled -0.6 3.54 73%
lima beans 2.7 1.13 70%
ginger 1.7 0.80 81%
lupin seeds 2.0 3.71 51%
red cabbage 5.8 0.29 55%
brussel sprouts 6.4 0.42 50%
cabbage 5.8 0.23 55%
mulberries 3.0 0.43 74%
canned pineapple 0.3 0.52 92%
candied fruit -3.8 3.22 98%
shiitake mushroom 5.1 0.39 58%
pearled barley -1.7 3.52 78%
oat flour -0.9 4.04 67%
yam 0.2 1.16 85%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 160
fat (g) 15 115
carbs (g) 0 80
energy (calories) 1550

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 31 2019 while her least nutrient-dense day is January 30 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes