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).

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
14.5
Potassium : Sodium
1.5
Calcium : Magnesium
3.0
Iron : Copper
9.5
Calcium : Phosphorus
0.5

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%
Manganese 85%
Magnesium 95%
Vitamin D 115%
Potassium 119%
Thiamin (B1) 125%
Folate 131%
Calcium 144%
Vitamin E 152%
Iron 164%
Zinc 167%
Copper 172%
Omega-3 193%

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 -152.7 0.78 96%
chocolate milk (fat free) -0.2 0.67 91%
sour cream (fat free) -361.8 0.74 93%
beef liver 499.0 1.75 60%
cream cheese (low fat) -27.7 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 601.8 2.75 82%
cod 76.2 2.90 71%
octopus 349.7 1.64 71%
fish roe 1201.8 1.43 47%
crab 322.3 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
black beans 1772.8 3.41 73%
garbanzo beans 1547.7 3.78 69%
kidney beans 1257.2 3.37 74%
candied fruit -3.1 3.22 98%
white flour -2.5 3.67 92%
wheat flour -2.4 3.63 91%
oat bran 1353.1 2.46 65%
lupin seeds 1345.8 3.71 51%
buckwheat 192.0 3.43 78%
Oats 311.2 3.89 70%
egg noodles -302.3 3.84 83%
lemongrass 456.2 0.99 93%
shallots 5.4 3.48 80%
cornmeal -727.9 3.70 89%
poi 24.2 1.12 97%
sprouted wheat -29.8 1.98 90%
dried apples -475.2 3.46 86%
almond butter 1558.4 6.14 16%
dried currants -457.1 2.83 88%
bulgur -369.4 3.42 81%
egg noodles, enriched -191.3 4.75 64%
cornmeal, yellow -525.5 3.62 81%
cornmeal, white -525.5 3.62 81%
raisins -599.2 2.96 89%
rye flour -460.7 3.49 81%
garlic -2.3 1.49 89%
peas 286.1 3.52 63%
rye flour 340.3 3.25 64%
wheat, soft white -256.2 3.40 76%
barley, hulled -216.1 3.54 73%
jerusalem-artichokes 288.0 0.73 87%
corn-starch -1567.4 3.81 99%
oat flour -200.6 4.04 67%
potato -16.9 0.93 91%
corn flour, whole-grain -700.4 3.61 81%
corn flour, whole yellow -700.4 3.61 81%
corn flour, masa -786.0 3.63 82%
rye grain -447.4 3.38 77%
plantains -133.5 1.22 90%
taro 34.1 1.42 85%
grapefruit juice -85.9 0.46 95%
canned pineapple 0.4 0.52 92%
almonds 1152.5 6.07 15%
tangerine juice -129.9 0.50 95%
corn grain, yellow -745.5 3.65 79%
prune juice -139.9 0.71 93%
apple juice -238.5 0.47 97%
amaranth leaves 354.9 0.21 86%
grapes -75.7 0.67 91%
pumpkin seeds 1099.7 5.59 19%
yam -43.1 1.16 85%
canned tangerines -300.5 0.61 94%
apricot nectar -251.4 0.56 94%
rice flour -1543.0 3.66 92%
couscous -409.5 1.12 91%
leeks 164.3 0.61 83%
sunflower seeds 1204.1 5.46 15%
wild rice -189.4 1.01 86%
sweet potato 101.6 0.90 81%
rice, brown, long-grain -266.4 1.23 86%
rice noodles -566.7 1.08 93%
millet, cooked -242.8 1.19 85%
guten free pasta -733.1 1.79 90%
quince -20.9 0.57 86%
apricots -10.2 0.48 86%
cowpeas 504.1 1.16 69%
Noodles, egg, enriched, cooked -146.3 1.38 80%
white rice -1807.9 3.65 95%
canned peaches -453.0 0.74 92%
pasta, whole-wheat -112.1 1.49 78%
lima beans 384.1 1.13 70%
litchis -171.9 0.66 87%
pasta, gluten-free -389.6 1.38 84%
ginger 15.8 0.80 81%
flax seed 1246.6 5.34 12%
grapefruit -7.1 0.33 85%
prunes -436.8 1.07 87%
buckwheat groats -83.4 0.92 81%
butternut squash 337.8 0.45 75%
grapefruit 9.7 0.30 83%
quinoa 78.1 1.20 73%
pearled barley -1125.1 3.52 78%
pickle relish -927.3 1.30 94%
seaweed (laver) 105.4 0.35 80%
lentils 497.1 1.16 64%
gooseberries, canned -265.1 0.73 84%
broad beans 147.8 1.10 72%

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 January 24 2020 while his least nutrient-dense day is January 18 2020.

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