Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Mattias 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
1.8
Zinc : Copper
11.4
Potassium : Sodium
1.6
Calcium : Magnesium
4.1
Iron : Copper
9.7
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mattias’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 83%
Magnesium 118%
Potassium 141%
Vitamin E 167%
Manganese 168%
Zinc 189%
Vitamin D 192%
Folate 224%
Omega-3 241%
Iron 242%
Calcium 244%
Copper 249%
Panto Acid (B5) 250%

optimal foods for you

The foods listed below will provide Mattias 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
non-fat yogurt -92.6 0.78 96%
chocolate milk (fat free) 0.1 0.67 91%
sour cream (fat free) -276.8 0.74 93%
beef liver 504.6 1.75 60%
pork liver 471.0 1.65 59%
veal liver 479.8 1.92 55%
cream cheese (low fat) -13.9 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 331.7 2.75 82%
cod 101.1 2.90 71%
octopus 302.9 1.64 71%
fish roe 1221.6 1.43 47%
clam 41.9 1.42 73%
scallop -66.5 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1417.5 3.78 69%
black beans 1141.8 3.41 73%
kidney beans 909.5 3.37 74%
candied fruit -2.7 3.22 98%
white flour -2.7 3.67 92%
wheat flour -2.5 3.63 91%
almond butter 1794.4 6.14 16%
lemongrass 428.2 0.99 93%
buckwheat 104.0 3.43 78%
shallots 6.7 3.48 80%
egg noodles -262.8 3.84 83%
oat bran 831.4 2.46 65%
lupin seeds 869.0 3.71 51%
sprouted wheat -28.5 1.98 90%
dried apples -402.6 3.46 86%
Oats 25.6 3.89 70%
poi -22.4 1.12 97%
sunflower seeds 1518.6 5.46 15%
bulgur -287.7 3.42 81%
almonds 1242.6 6.07 15%
rye flour 325.9 3.25 64%
egg noodles, enriched -195.0 4.75 64%
cornmeal -805.2 3.70 89%
garlic -3.7 1.49 89%
raisins -548.9 2.96 89%
rye flour -454.6 3.49 81%
dried currants -506.6 2.83 88%
cornmeal, yellow -526.8 3.62 81%
cornmeal, white -526.8 3.62 81%
plantains -76.1 1.22 90%
jerusalem-artichokes 202.0 0.73 87%
potato -25.1 0.93 91%
corn-starch -1349.8 3.81 99%
wheat, soft white -340.0 3.40 76%
rye grain -382.8 3.38 77%
taro 33.8 1.42 85%
corn flour, whole yellow -628.1 3.61 81%
corn flour, whole-grain -628.1 3.61 81%
grapefruit juice -78.4 0.46 95%
corn flour, masa -729.7 3.63 82%
prune juice -90.6 0.71 93%
apple juice -183.8 0.47 97%
pumpkin seeds 960.4 5.59 19%
tangerine juice -126.2 0.50 95%
amaranth leaves 303.8 0.21 86%
canned pineapple -79.8 0.52 92%
grapes -88.9 0.67 91%
oat flour -381.4 4.04 67%
yam -41.2 1.16 85%
peas -80.5 3.52 63%
apricot nectar -217.1 0.56 94%
sweet potato 133.4 0.90 81%
leeks 151.6 0.61 83%
couscous -346.2 1.12 91%
canned tangerines -285.7 0.61 94%
corn grain, yellow -791.3 3.65 79%
rice flour -1324.2 3.66 92%
barley, hulled -549.4 3.54 73%
wild rice -173.5 1.01 86%
apricots -6.7 0.48 86%
quince -26.0 0.57 86%
rice noodles -503.1 1.08 93%
guten free pasta -636.3 1.79 90%
cowpeas 403.9 1.16 69%
white rice -1517.1 3.65 95%
rice, brown, long-grain -295.9 1.23 86%
canned peaches -386.7 0.74 92%
millet, cooked -263.6 1.19 85%
litchis -147.2 0.66 87%
ginger 13.3 0.80 81%
grapefruit 9.1 0.33 85%
butternut squash 320.2 0.45 75%
pasta, gluten-free -347.8 1.38 84%
pasta, whole-wheat -144.6 1.49 78%
buckwheat groats -54.2 0.92 81%
lima beans 246.8 1.13 70%
Noodles, egg, enriched, cooked -240.0 1.38 80%
prunes -382.1 1.07 87%
quinoa 83.7 1.20 73%
grapefruit 22.2 0.30 83%
lentils 439.3 1.16 64%
seaweed (laver) 87.5 0.35 80%
guava nectar -308.2 0.48 89%
pickle relish -804.7 1.30 94%

macronutrients

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

macro targets

While Mattias’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) 90 240
fat (g) 25 160
carbs (g) 0 135
energy (calories) 2350

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 Mattias’s food log based on the harder to find 50% of the essential nutrients. Mattias’s most nutrient dense day is June 24 2019 while his least nutrient-dense day is June 19 2019.

best and worst days

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