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).

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
6.8
Zinc : Copper
64.9
Potassium : Sodium
1.0
Calcium : Magnesium
4.7
Iron : Copper
37.2
Calcium : Phosphorus
0.5

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
Manganese 5%
Vitamin K1 8%
Vitamin C 9%
Vitamin E 12%
Thiamin (B1) 15%
Copper 17%
Folate 18%
Magnesium 20%
Calcium 23%
Potassium 31%
Iron 32%
Vitamin D 33%
Vitamin A 39%
Omega-3 46%
Vitamin B12 237%
Vitamin B6 55%
Vitamin B3 (Niacin) 65%
Vitamin B2 (Riboflavin) 92%
Selenium 152%
Zinc 128%

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 -5.9 3.22 98%
white flour -4.8 3.67 92%
wheat flour -4.4 3.63 91%
shallots -17.6 3.48 80%
black beans 444.3 3.41 73%
sprouted wheat -58.5 1.98 90%
lemongrass 208.2 0.99 93%
garbanzo beans -18.9 3.78 69%
kidney beans -112.8 3.37 74%
egg noodles, enriched -388.8 4.75 64%
garlic -3.5 1.49 89%
buckwheat -568.8 3.43 78%
poi -482.5 1.12 97%
oat bran 961.0 2.46 65%
cornmeal -1855.6 3.70 89%
corn-starch -2680.5 3.81 99%
rye flour -1098.9 3.49 81%
potato -97.8 0.93 91%
Oats -608.4 3.89 70%
cornmeal, yellow -1319.0 3.62 81%
cornmeal, white -1323.8 3.62 81%
corn flour, masa -1534.6 3.63 82%
bulgur -1260.9 3.42 81%
plantains -442.9 1.22 90%
grapefruit juice -307.8 0.46 95%
dried currants -1479.0 2.83 88%
couscous -472.5 1.12 91%
raisins -1629.0 2.96 89%
corn flour, whole yellow -1470.6 3.61 81%
corn flour, whole-grain -1475.2 3.61 81%
tangerine juice -368.1 0.50 95%
grapes -199.4 0.67 91%
amaranth leaves 489.3 0.21 86%
rice flour -2494.3 3.66 92%
taro -309.0 1.42 85%
barley, hulled -924.6 3.54 73%
canned pineapple -275.1 0.52 92%
wheat, soft white -1105.9 3.40 76%
jerusalem-artichokes -91.8 0.73 87%
oat flour -893.9 4.04 67%
prune juice -490.6 0.71 93%
canned tangerines -553.0 0.61 94%
sweet potato 256.0 0.90 81%
rye flour -210.3 3.25 64%
apricot nectar -533.5 0.56 94%
rye grain -1314.4 3.38 77%
yam -328.0 1.16 85%
rice noodles -934.7 1.08 93%
corn grain, yellow -1692.8 3.65 79%
pasta, whole-wheat -102.5 1.49 78%
wild rice -425.8 1.01 86%
apricots -34.0 0.48 86%
rice, brown, long-grain -565.4 1.23 86%
white rice -3033.0 3.65 95%
leeks 67.3 0.61 83%
quince -138.9 0.57 86%
lupin seeds 264.0 3.71 51%
litchis -308.5 0.66 87%
millet, cooked -593.1 1.19 85%
ginger -20.0 0.80 81%
canned peaches -882.1 0.74 92%
grapefruit -70.6 0.33 85%
grapefruit -16.8 0.30 83%
seaweed (laver) 166.5 0.35 80%
pearled barley -1928.4 3.52 78%
prunes -893.5 1.07 87%
butternut squash 401.3 0.45 75%
pinto beans 5.9 0.22 83%
pickle relish -1645.8 1.30 94%
seaweed (wakame) 43.0 0.45 79%
buckwheat groats -379.0 0.92 81%
peas -985.3 3.52 63%
gooseberries, canned -637.1 0.73 84%
pumpkin 352.1 0.20 76%
pasta, gluten-free, corn -583.7 1.26 78%
sugar-apples, raw -446.6 0.94 79%
seaweed (kelp) 23.7 0.43 77%
lima beans 20.8 1.13 70%
quinoa -326.8 1.20 73%
cowpeas 74.1 1.16 69%
oranges -87.0 0.46 77%
broad beans -202.0 1.10 72%
pineapple -91.1 0.50 76%
winter squash 431.7 0.40 69%
mung beans 182.7 0.19 74%
yeast extract spread 115.7 1.85 59%
mulberries 19.1 0.43 74%
celeriac 77.1 0.42 72%
sweet corn -159.7 0.86 71%
wheat bran 1424.3 2.16 38%
crackers -422.8 0.83 75%
sesame butter 8.1 5.86 21%
apricots -3.6 0.48 71%
-273.1 0.53 74%
catsup -686.0 1.01 75%
lentils 0.2 1.16 64%
cantaloupe 137.9 0.34 70%
nectarines -67.2 0.44 72%
beets 65.3 0.43 70%

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) 85 165
fat (g) 20 60
carbs (g) 0 25
energy (calories) 1000

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 June 25 2020 while her least nutrient-dense day is July 06 2020.

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