Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide JEFF 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
0.2
Zinc : Copper
0.3
Potassium : Sodium
1.3
Calcium : Magnesium
2.2
Iron : Copper
0.1
Calcium : Phosphorus
2.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that JEFF’s 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: depression, hypothyroidism, inflammation, low testosterone, sleep apnea.

nutrient % DRI prioritize
Sodium 19%
Potassium 26%
Phosphorus 34%
Vitamin K1 38%
Tryptophan 40%
Lysine 46%
Methionine 46%
Histidine 47%
Tyrosine 47%
Threonine 50%
Cystine 60%
Phenylalanine 61%
Valine 84%
Folate 141%
Vitamin E 287%
Vitamin A 451%
Selenium 214%
Zinc 359%
Magnesium 107%

optimal foods for you

The foods listed below will provide JEFF 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
turkey 37406.8 1.89 50%
non-fat yogurt -277.7 0.78 96%
sour cream (fat free) -232.3 0.74 93%
chocolate milk (fat free) -0.7 0.67 91%
pork chops 4721.6 1.74 54%
egg white 2034.3 0.52 74%
cream cheese (low fat) 224.8 1.05 76%
beef liver 2330.1 1.75 60%
pork liver 2412.9 1.65 59%
chicken breast 2317.1 1.48 60%
veal liver 2449.4 1.92 55%
lean pastrami 716.7 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
welk 2699.7 2.75 82%
cod 1647.0 2.90 71%
clam 3300.0 1.42 73%
octopus 1952.6 1.64 71%
halibut 3413.2 1.11 66%
scallop 838.9 1.11 77%
lobster 2482.0 0.89 71%
crab 2306.0 0.83 71%
rockfish 2904.5 1.09 66%
fish roe 5748.8 1.43 47%
orange roughy 1501.5 1.05 70%
molluscs 455.7 0.69 77%
pollock 1295.4 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -3.5 3.22 98%
white flour -7.7 3.67 92%
wheat flour -6.3 3.63 91%
egg noodles -1119.9 3.84 83%
raisins -921.0 2.96 89%
shallots -92.0 3.48 80%
dried currants -914.7 2.83 88%
egg noodles, enriched -244.3 4.75 64%
poi -288.8 1.12 97%
wheat, soft white -502.9 3.40 76%
lemongrass 190.7 0.99 93%
dried apples -3005.9 3.46 86%
oat flour -397.6 4.04 67%
garlic -41.1 1.49 89%
sprouted wheat -1300.3 1.98 90%
corn-starch -7029.3 3.81 99%
apple juice -291.0 0.47 97%
kidney beans -1133.3 3.37 74%
black beans -1189.9 3.41 73%
grapefruit juice -203.3 0.46 95%
rye flour -3229.1 3.49 81%
prune juice -307.4 0.71 93%
apricot nectar -292.2 0.56 94%
potato -564.0 0.93 91%
corn flour, masa -4374.1 3.63 82%
couscous -1374.7 1.12 91%
rice flour -6656.2 3.66 92%
prunes -548.7 1.07 87%
bulgur -3827.4 3.42 81%
cornmeal, yellow -4439.2 3.62 81%
cornmeal, white -4444.0 3.62 81%
jerusalem-artichokes -67.0 0.73 87%
oat bran 1164.9 2.46 65%
white rice -7514.7 3.65 95%
cornmeal -6401.6 3.70 89%
grapes -857.8 0.67 91%
corn flour, whole yellow -4489.9 3.61 81%
corn flour, whole-grain -4494.5 3.61 81%
rice noodles -2204.7 1.08 93%
guten free pasta -2963.1 1.79 90%
Oats -2940.4 3.89 70%
tangerine juice -1660.1 0.50 95%
guava nectar -553.4 0.48 89%
plantains -2209.9 1.22 90%
buckwheat -4030.7 3.43 78%
quince -87.6 0.57 86%
wild rice -1206.0 1.01 86%
amaranth leaves 402.6 0.21 86%
apricots -188.9 0.48 86%
canned tangerines -2183.3 0.61 94%
litchis -709.7 0.66 87%
gooseberries, canned -462.3 0.73 84%
canned pineapple -1777.7 0.52 92%
lupin seeds 571.0 3.71 51%
taro -2012.4 1.42 85%
pasta, gluten-free -1983.6 1.38 84%
yam -1673.9 1.16 85%
ginger -198.1 0.80 81%
millet, cooked -1883.3 1.19 85%
garbanzo beans -3637.1 3.78 69%
leeks -392.8 0.61 83%
pasta, whole-wheat -1124.1 1.49 78%
canned peaches -2820.9 0.74 92%
peas -2198.1 3.52 63%
rice, brown, long-grain -2473.2 1.23 86%
rye grain -4909.1 3.38 77%
pinto beans 7.4 0.22 83%
Noodles, egg, enriched, cooked -1751.9 1.38 80%
seaweed (laver) 217.8 0.35 80%
barley, hulled -4391.1 3.54 73%
corn grain, yellow -5857.1 3.65 79%

macronutrients

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

protein

JEFF’s protein intake is 1.7g/kg LBM or 112g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how JEFF’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 90
JEFF 44% 1.72 112

macro targets

While JEFF’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 85
carbs (g) 0 135
energy (calories) 1650

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 JEFF’s food log based on the harder to find 50% of the essential nutrients. JEFF’s most nutrient dense day is April 19 2019 while his least nutrient-dense day is April 17 2019.

best and worst days

JEFF’s food diary for the best and worst days are shown below for comparison. JEFF 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)
MyProtein, Greens Superfood Blend 13
Muscle Pharm, Combat Crunch, Cinnamon Twist, Hybrid Series 210
CVS Health, Fish Oil, 1000mg 30
Man Sports Iso-Protein Pancakes N Syrup 110
Land O Lakes, Extra Creamy Butter, European Style Unsalted 55
MyProtein, Bedtime Extreme, Chocolate Smooth 209
Baked Potato, Plain, Skin Eaten 374
MyProtein, Greens Superfood Blend 25

Worst Day

food name energy (kcal)
MyProtein, Greens Superfood Blend 13
CVS Health, Fish Oil, 1000mg 30
Dymatize, Elite Protein Bar, Chocolate Chip Cookie Dough 260
Chicken of the Sea, Pink Salmon 120
Food For Life Ezekiel 4:9, Sprouted Whole Grain Bread, Ezekiel 4:9, Flourless, Low Sodium 160
Eggs, Cooked 136
MyProtein, Greens Superfood Blend 25
Muscle Pharm, Combat Crunch, Cinnamon Twist, Hybrid Series 210

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