Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he 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 and being paleo.

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 his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he 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
2.6
Zinc : Copper
5.4
Potassium : Sodium
4.0
Calcium : Magnesium
1.3
Iron : Copper
8.1
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 41%
Calcium 91%
Zinc 128%
Vitamin D 140%
Magnesium 145%
Potassium 175%
Manganese 190%
Folate 195%

optimal foods for you

The foods listed below will provide he 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
veal liver 490.4 1.92 55%
beef liver 284.2 1.75 60%
pork liver 245.3 1.65 59%
turkey liver 232.8 1.89 47%
veal 0.5 1.51 65%
ground beef (lean) 90.5 1.44 60%
sirloin steak (lean) 56.7 1.77 57%
chuck steak 113.4 1.94 51%
chicken liver 175.0 1.72 50%
lamb (lean) 287.0 1.44 43%
beef tripe 150.1 1.03 55%
top round steak -18.6 2.09 56%
bison 50.7 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 703.6 1.43 47%
welk -68.3 2.75 82%
cod -21.6 2.90 71%
crab 154.0 0.83 71%
scallop -22.2 1.11 77%
lobster 107.9 0.89 71%
octopus -5.3 1.64 71%
salmon 316.9 1.56 52%
halibut 131.8 1.11 66%
molluscs -11.4 0.69 77%
white fish 23.8 1.08 70%
haddock -8.5 1.16 71%
rockfish 72.2 1.09 66%
mussel 150.4 0.86 63%
shrimp -5.1 1.19 69%
pollock -26.8 1.11 69%
mollusks conch 182.9 1.30 54%
crayfish 38.8 0.82 67%
clam -144.8 1.42 73%
orange roughy -58.6 1.05 70%
whiting -14.8 1.16 66%
oysters 72.4 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -1.0 3.22 98%
lemongrass 150.2 0.99 93%
shallots -3.7 3.48 80%
dried apples -202.5 3.46 86%
garlic -1.9 1.49 89%
poi -164.0 1.12 97%
amaranth leaves 137.2 0.21 86%
canned pineapple -38.9 0.52 92%
apple juice -104.0 0.47 97%
grapefruit juice -80.2 0.46 95%
grapes -42.3 0.67 91%
plantains -124.5 1.22 90%
tangerine juice -105.8 0.50 95%
dried currants -353.8 2.83 88%
canned tangerines -121.4 0.61 94%
apricot nectar -130.7 0.56 94%
leeks 26.1 0.61 83%
taro -118.3 1.42 85%
prune juice -148.0 0.71 93%
raisins -423.7 2.96 89%
apricots -14.5 0.48 86%
jerusalem-artichokes -78.2 0.73 87%
yam -101.7 1.16 85%
quince -38.3 0.57 86%
canned peaches -183.3 0.74 92%
ginger -11.6 0.80 81%
litchis -91.6 0.66 87%
seaweed (laver) 37.6 0.35 80%
grapefruit -44.2 0.33 85%
pickle relish -327.2 1.30 94%
pinto beans 0.9 0.22 83%
seaweed (wakame) 13.0 0.45 79%
guava nectar -148.5 0.48 89%
grapefruit -38.7 0.30 83%
gooseberries, canned -134.2 0.73 84%
apples, canned, sweetened -127.4 0.67 84%
dried apples -140.9 0.57 86%
apples, canned, sweetened -124.1 0.67 83%
seaweed (kelp) 12.1 0.43 77%
prunes -244.8 1.07 87%
pineapple -3.4 0.50 76%
butternut squash -4.5 0.45 75%
lima beans -20.3 1.13 70%
mung beans 50.1 0.19 74%
sugar-apples, raw -138.2 0.94 79%
oranges -41.1 0.46 77%
beets 61.9 0.43 70%
pumpkin 3.4 0.20 76%
yeast extract spread 23.3 1.85 59%
sweet corn -25.1 0.86 71%
apples, raw, without skin -81.2 0.53 77%
pineapple juice, unsweetened -38.9 0.53 74%
-38.9 0.53 74%
edamame 370.8 1.21 41%
apples, raw, without skin -84.7 0.56 76%
apricots -10.0 0.48 71%
mulberries -39.4 0.43 74%
celeriac -24.8 0.42 72%
sesame butter -21.6 5.86 21%
pomegrannets -19.7 0.83 68%
cantaloupe -2.5 0.34 70%
nectarines -44.6 0.44 72%
spirulina 0.0 0.26 70%
limes -14.7 0.30 70%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 105 260
fat (g) 25 150
carbs (g) 0 110
energy (calories) 2200

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is December 28 2018 while his least nutrient-dense day is December 26 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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