Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Vilo 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 Vilo’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
9.9
Zinc : Copper
8.0
Potassium : Sodium
0.9
Calcium : Magnesium
4.5
Iron : Copper
8.1
Calcium : Phosphorus
1.1

nutrients to prioritise

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

nutrient % DRI prioritize
Potassium 93%
Sodium 103%
Omega-3 113%
Vitamin E 116%
Magnesium 125%
Zinc 132%
Folate 152%
Panto Acid (B5) 155%
Thiamin (B1) 165%
Vitamin B6 165%
Niacin (B3) 175%
Iron 201%
Phosphorus 224%

optimal foods for you

The foods listed below will provide Vilo 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 -204.0 0.78 96%
chocolate milk (fat free) -1.8 0.67 91%
sour cream (fat free) -484.3 0.74 93%
beef liver 890.0 1.75 60%
veal liver 944.3 1.92 55%
pork liver 779.9 1.65 59%
cream cheese (low fat) -28.7 1.05 76%
lean pastrami 104.3 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
welk 162.7 2.75 82%
cod 140.1 2.90 71%
octopus 502.1 1.64 71%
crab 463.7 0.83 71%
scallop -46.6 1.11 77%
lobster 422.2 0.89 71%
clam -69.3 1.42 73%
molluscs -26.3 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -4.0 3.22 98%
white flour -3.7 3.67 92%
wheat flour -3.6 3.63 91%
black beans 1164.0 3.41 73%
kidney beans 707.5 3.37 74%
shallots 1.5 3.48 80%
egg noodles -414.1 3.84 83%
lemongrass 320.4 0.99 93%
sprouted wheat -150.1 1.98 90%
dried apples -707.7 3.46 86%
oat bran 990.6 2.46 65%
garbanzo beans 38.5 3.78 69%
cornmeal -1135.5 3.70 89%
poi -179.9 1.12 97%
buckwheat -374.4 3.43 78%
egg noodles, enriched -297.8 4.75 64%
garlic -2.5 1.49 89%
cornmeal, yellow -832.3 3.62 81%
cornmeal, white -832.3 3.62 81%
bulgur -708.4 3.42 81%
Oats -350.8 3.89 70%
rye flour -802.1 3.49 81%
potato -41.4 0.93 91%
dried currants -977.6 2.83 88%
corn-starch -2121.2 3.81 99%
jerusalem-artichokes 213.3 0.73 87%
lupin seeds 659.4 3.71 51%
corn flour, masa -1116.9 3.63 82%
corn flour, whole yellow -1022.1 3.61 81%
corn flour, whole-grain -1022.1 3.61 81%
raisins -1150.0 2.96 89%
plantains -278.9 1.22 90%
wheat, soft white -636.4 3.40 76%
grapefruit juice -200.5 0.46 95%
rye flour 82.7 3.25 64%
taro -125.5 1.42 85%
prune juice -235.2 0.71 93%
apple juice -354.6 0.47 97%
rye grain -791.9 3.38 77%
tangerine juice -254.8 0.50 95%
grapes -153.4 0.67 91%
amaranth leaves 344.7 0.21 86%
corn grain, yellow -1117.1 3.65 79%
canned pineapple -217.5 0.52 92%
barley, hulled -729.7 3.54 73%
oat flour -683.9 4.04 67%
rice flour -1968.3 3.66 92%
canned tangerines -433.3 0.61 94%
couscous -527.8 1.12 91%
yam -178.9 1.16 85%
peas -222.7 3.52 63%
apricot nectar -419.8 0.56 94%
wild rice -260.2 1.01 86%
rice, brown, long-grain -379.2 1.23 86%
leeks 115.9 0.61 83%
sweet potato 79.8 0.90 81%
apricots -26.3 0.48 86%
rice noodles -774.8 1.08 93%
guten free pasta -970.2 1.79 90%
millet, cooked -396.0 1.19 85%
quince -108.5 0.57 86%
ginger -4.8 0.80 81%
Noodles, egg, enriched, cooked -300.5 1.38 80%
pasta, whole-wheat -212.3 1.49 78%
pasta, gluten-free -540.8 1.38 84%
white rice -2406.5 3.65 95%
canned peaches -666.0 0.74 92%
litchis -300.1 0.66 87%
grapefruit -50.4 0.33 85%
butternut squash 347.1 0.45 75%
seaweed (laver) 122.1 0.35 80%
grapefruit -24.6 0.30 83%
buckwheat groats -206.9 0.92 81%
prunes -678.5 1.07 87%
cowpeas 335.4 1.16 69%
pinto beans 7.1 0.22 83%
seaweed (wakame) 46.3 0.45 79%
pasta from corn flour -436.6 1.52 78%
lima beans 199.7 1.13 70%
guava nectar -575.5 0.48 89%
quinoa -77.7 1.20 73%

macronutrients

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

macro targets

While Vilo’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) 100 235
fat (g) 30 145
carbs (g) 0 150
energy (calories) 2300

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 Vilo’s food log based on the harder to find 50% of the essential nutrients. Vilo’s most nutrient dense day is January 24 2019 while his least nutrient-dense day is January 22 2019.

best and worst days

Vilo’s food diary for the best and worst days are shown below for comparison. Vilo 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)
Milk, acidophilus, 2% fat (reduced fat) 150
Milk, 2% Fat, Reduced Fat 150
Blueberries, Frozen, Unsweetened 102
Raspberries, Frozen, Unsweetened 52
Blackberries, Frozen, Unsweetened 32
PEScience, Select Protein Powder, Snickerdoodle 177
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 260
Chicken Breast, Skin Removed Before Eating 346
Corn, Yellow, Canned, Drained 67
Dole, Salad Mix, Field Greens 24
Tomato Raw, Includes Cherry, Grape, Roma 18
Yellow Bell Pepper, Raw 27
Pumpkin Seed Oil 88
Pumpkin or Squash Seeds, Shelled, Unsalted 86
Sunflower Seeds, Raw 58
Heinz, Tomato Ketchup 60
Quark 148
Alpro, Soya Yogurt, Vanilla 281
Piškóty 107
Raspberries, Frozen, Unsweetened 31
Blackberries, Frozen, Unsweetened 26
Almonds, Raw 145

Worst Day

food name energy (kcal)
Raw Egg 240
Avocado, Black Skin, California Type 159
Tomato Raw, Includes Cherry, Grape, Roma 18
Bread, Wheat, Toasted 266
Pork, Smoked or Cured, Ham, Low Sodium, Lean, Cooked 203
Heinz, Tomato Ketchup 60
Ja, Harzer Cheese 63
Garlic, Fresh 15
Scitec Nutrition, Whey Isolate 70
Scitec Nutrition, 100% Casein Complex, Belgian Chocolate 71
Pepsi Max, European 1
One, Protein Bar, Maple Glazed Donut 176
Oatmeal, Regular or Quick, Dry 227
Milk, 2% Fat, Reduced Fat 250
Milk, 1 % Fat, Lowfat 105
Blueberries, Frozen, Unsweetened 77
Raspberries, Frozen, Unsweetened 52
Blackberries, Frozen, Unsweetened 32
Strawberries, Frozen, Unsweetened 18
Raspberries, Frozen, Unsweetened 26
Poppy Seeds 26
Cinnamon, Ground 6
PEScience, Select Protein Powder, Snickerdoodle 110
Walnuts 131
Alpro, Soya Yogurt, Vanilla 281
Madeta, Tvaroh, Half Fat 238
Lindt, Excellence Bar, 70% Cocoa Smooth Dark 188
PEScience, Select Protein Powder, Snickerdoodle 71
Piškóty 189
Goji Berries, Dried 52

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