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
3.0
Zinc : Copper
4.6
Potassium : Sodium
1.6
Calcium : Magnesium
4.6
Iron : Copper
3.6
Calcium : Phosphorus
0.8

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 74%
Magnesium 96%
Omega-3 102%
Vitamin D 110%
Potassium 122%
Manganese 126%
Vitamin E 132%
Thiamin (B1) 148%
Folate 160%
Zinc 178%
Panto Acid (B5) 201%
Iron 213%
Calcium 219%

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 -116.9 0.78 96%
chocolate milk (fat free) -0.0 0.67 91%
sour cream (fat free) -347.9 0.74 93%
veal liver 730.9 1.92 55%
beef liver 593.7 1.75 60%
pork liver 645.0 1.65 59%
cream cheese (low fat) -17.5 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 248.8 2.75 82%
cod 77.9 2.90 71%
octopus 305.4 1.64 71%
scallop -97.4 1.11 77%
crab 300.5 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
black beans 1522.6 3.41 73%
garbanzo beans 1352.7 3.78 69%
candied fruit -3.1 3.22 98%
white flour -2.9 3.67 92%
wheat flour -2.8 3.63 91%
kidney beans 1011.3 3.37 74%
oat bran 1377.2 2.46 65%
egg noodles -337.1 3.84 83%
shallots 2.6 3.48 80%
lemongrass 445.3 0.99 93%
Oats 209.2 3.89 70%
sprouted wheat -51.8 1.98 90%
dried apples -576.9 3.46 86%
lupin seeds 1068.9 3.71 51%
buckwheat -197.9 3.43 78%
cornmeal -916.4 3.70 89%
poi -110.7 1.12 97%
egg noodles, enriched -229.5 4.75 64%
bulgur -476.4 3.42 81%
cornmeal, yellow -639.4 3.62 81%
cornmeal, white -639.4 3.62 81%
garlic -3.9 1.49 89%
rye flour -562.6 3.49 81%
rye flour 364.1 3.25 64%
wheat, soft white -342.8 3.40 76%
dried currants -753.6 2.83 88%
corn-starch -1764.9 3.81 99%
raisins -874.8 2.96 89%
potato -42.1 0.93 91%
rye grain -498.0 3.38 77%
corn flour, whole yellow -806.0 3.61 81%
corn flour, whole-grain -806.0 3.61 81%
peas 134.2 3.52 63%
jerusalem-artichokes 238.1 0.73 87%
corn flour, masa -914.7 3.63 82%
oat flour -331.0 4.04 67%
plantains -207.1 1.22 90%
barley, hulled -447.4 3.54 73%
grapefruit juice -135.4 0.46 95%
taro -53.9 1.42 85%
tangerine juice -173.0 0.50 95%
apple juice -278.6 0.47 97%
canned pineapple -89.5 0.52 92%
prune juice -215.0 0.71 93%
grapes -108.5 0.67 91%
corn grain, yellow -926.2 3.65 79%
amaranth leaves 341.4 0.21 86%
rice flour -1688.3 3.66 92%
canned tangerines -349.1 0.61 94%
yam -113.3 1.16 85%
couscous -441.8 1.12 91%
apricot nectar -330.0 0.56 94%
wild rice -203.5 1.01 86%
leeks 129.2 0.61 83%
rice, brown, long-grain -312.2 1.23 86%
white rice -1973.8 3.65 95%
sweet potato 88.9 0.90 81%
rice noodles -636.8 1.08 93%
guten free pasta -810.4 1.79 90%
apricots -18.2 0.48 86%
millet, cooked -310.3 1.19 85%
quince -65.6 0.57 86%
Noodles, egg, enriched, cooked -204.4 1.38 80%
pasta, gluten-free -424.4 1.38 84%
sunflower seeds 1191.0 5.46 15%
canned peaches -551.3 0.74 92%
pasta, whole-wheat -165.4 1.49 78%
ginger 1.5 0.80 81%
grapefruit -18.6 0.33 85%
cowpeas 450.2 1.16 69%
litchis -252.8 0.66 87%
pumpkin seeds 834.1 5.59 19%
almond butter 732.1 6.14 16%
buckwheat groats -126.9 0.92 81%
grapefruit 4.8 0.30 83%
butternut squash 331.4 0.45 75%
lima beans 275.4 1.13 70%
seaweed (laver) 104.2 0.35 80%
quinoa 46.0 1.20 73%
prunes -584.9 1.07 87%
pasta from corn flour -346.7 1.52 78%
pinto beans 5.5 0.22 83%
guava nectar -455.4 0.48 89%
pickle relish -1105.5 1.30 94%
seaweed (wakame) 38.1 0.45 79%

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) 90 220
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 October 12 2019 while his least nutrient-dense day is October 08 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