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
2.4
Zinc : Copper
34.1
Potassium : Sodium
2.4
Calcium : Magnesium
2.1
Iron : Copper
6.0
Calcium : Phosphorus
0.8

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 24%
Sodium 36%
Manganese 45%
Calcium 63%
Phosphorus 65%
Vitamin K1 81%
Magnesium 83%
Folate 87%
Potassium 92%
Copper 93%
Vitamin A 101%
Omega-3 137%
Leucine 187%
Vitamin B-6 414%
Niacin (B3) 476%
Vitamin E 366%
Selenium 246%
Zinc 392%

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
candied fruit -4.4 3.22 98%
white flour -4.1 3.67 92%
wheat flour -3.6 3.63 91%
shallots -24.2 3.48 80%
sprouted wheat -12.0 1.98 90%
lemongrass 322.1 0.99 93%
garbanzo beans 130.2 3.78 69%
black beans 43.7 3.41 73%
egg noodles, enriched -249.5 4.75 64%
kidney beans -97.8 3.37 74%
buckwheat -480.8 3.43 78%
poi -286.7 1.12 97%
garlic -6.3 1.49 89%
wheat, soft white -443.5 3.40 76%
cornmeal -1735.0 3.70 89%
raisins -1283.0 2.96 89%
cornmeal, yellow -1190.2 3.62 81%
corn-starch -2592.7 3.81 99%
cornmeal, white -1195.0 3.62 81%
dried currants -1167.8 2.83 88%
rye flour -1074.0 3.49 81%
Oats -557.7 3.89 70%
oat bran 734.9 2.46 65%
potato -166.4 0.93 91%
corn flour, masa -1391.1 3.63 82%
bulgur -1151.5 3.42 81%
oat flour -562.9 4.04 67%
corn flour, whole yellow -1346.7 3.61 81%
corn flour, whole-grain -1351.3 3.61 81%
couscous -422.1 1.12 91%
grapefruit juice -320.1 0.46 95%
prune juice -356.1 0.71 93%
rice flour -2381.8 3.66 92%
amaranth leaves 438.1 0.21 86%
lupin seeds 583.8 3.71 51%
apricot nectar -379.5 0.56 94%
jerusalem-artichokes -46.5 0.73 87%
grapes -280.5 0.67 91%
plantains -649.0 1.22 90%
rye flour -161.4 3.25 64%
corn grain, yellow -1513.4 3.65 79%
tangerine juice -567.0 0.50 95%
canned pineapple -413.5 0.52 92%
taro -467.3 1.42 85%
rice noodles -869.4 1.08 93%
barley, hulled -1075.8 3.54 73%
white rice -2809.8 3.65 95%
pasta, whole-wheat -56.3 1.49 78%
canned tangerines -668.7 0.61 94%
wild rice -382.6 1.01 86%
apricots -46.4 0.48 86%
leeks 88.5 0.61 83%
rye grain -1407.9 3.38 77%
quince -113.9 0.57 86%
millet, cooked -504.6 1.19 85%
sweet potato -20.4 0.90 81%
rice, brown, long-grain -637.7 1.23 86%
litchis -330.9 0.66 87%
yam -558.8 1.16 85%
ginger -40.2 0.80 81%
pearled barley -1736.5 3.52 78%
canned peaches -912.7 0.74 92%
prunes -755.9 1.07 87%
seaweed (laver) 128.5 0.35 80%
pickle relish -1534.8 1.30 94%
pinto beans 5.7 0.22 83%
buckwheat groats -313.6 0.92 81%
grapefruit -256.4 0.33 85%
gooseberries, canned -473.0 0.73 84%
seaweed (wakame) 38.4 0.45 79%
grapefruit -189.7 0.30 83%
peas -945.6 3.52 63%
butternut squash 236.4 0.45 75%
pasta, gluten-free, corn -528.5 1.26 78%
cowpeas 174.5 1.16 69%
seaweed (kelp) 29.7 0.43 77%
lima beans 13.2 1.13 70%
sugar-apples, raw -479.4 0.94 79%
pumpkin 220.2 0.20 76%
broad beans -108.7 1.10 72%
quinoa -315.6 1.20 73%
mulberries 56.2 0.43 74%
crackers -347.0 0.83 75%
wheat bran 1420.4 2.16 38%
sesame butter 148.4 5.86 21%
mung beans 151.8 0.19 74%
lentils 169.8 1.16 64%
pineapple -236.4 0.50 76%
yeast extract spread 62.8 1.85 59%
celeriac 30.1 0.42 72%
oranges -304.5 0.46 77%
winter squash 264.0 0.40 69%
chick peas -202.5 1.64 64%
sweet corn -257.6 0.86 71%
apricots -25.4 0.48 71%
pineapple juice, unsweetened -294.7 0.53 74%
-294.7 0.53 74%
hominy, canned -348.3 0.72 73%
pumpkin seeds 251.8 5.59 19%

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) 80 170
fat (g) 20 120
carbs (g) 0 45
energy (calories) 1600

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 August 08 2019 while her least nutrient-dense day is August 12 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

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