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%
Phosphorus 217%
Vitamin E 246%
Iron 292%

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
pork liver 515.1 1.65 59%
veal liver 540.0 1.92 55%
beef liver 371.3 1.75 60%
chicken liver 312.1 1.72 50%
veal -26.9 1.51 65%
beef heart 187.3 1.79 52%
ground beef (lean) 81.8 1.44 60%
beef tripe 219.8 1.03 55%
sirloin steak (lean) 2.4 1.77 57%

Seafood based foods

food name nutrient density energy density insulin load
welk 132.4 2.75 82%
fish roe 1256.0 1.43 47%
cod -26.1 2.90 71%
octopus 236.0 1.64 71%
crab 207.6 0.83 71%
mollusks conch 473.2 1.30 54%
scallop -91.0 1.11 77%
mussel 308.3 0.86 63%
lobster 83.9 0.89 71%
clam -89.6 1.42 73%
molluscs -51.2 0.69 77%
haddock -12.1 1.16 71%
white fish 12.6 1.08 70%
shrimp -0.8 1.19 69%
orange roughy -19.7 1.05 70%
halibut 47.9 1.11 66%
crayfish 69.5 0.82 67%
pollock -64.2 1.11 69%
oysters 177.4 1.02 59%
rockfish -18.2 1.09 66%
salmon 205.6 1.56 52%
whiting -63.0 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1325.5 6.14 16%
candied fruit -1.8 3.22 98%
sunflower seeds 1215.1 5.46 15%
lemongrass 301.5 0.99 93%
almonds 975.1 6.07 15%
shallots -6.3 3.48 80%
poi -32.5 1.12 97%
dried apples -329.5 3.46 86%
garlic -4.0 1.49 89%
amaranth leaves 207.1 0.21 86%
jerusalem-artichokes 44.6 0.73 87%
taro -51.5 1.42 85%
raisins -526.5 2.96 89%
grapes -83.0 0.67 91%
apple juice -183.8 0.47 97%
grapefruit juice -148.3 0.46 95%
leeks 96.3 0.61 83%
canned pineapple -125.1 0.52 92%
dried currants -549.2 2.83 88%
prune juice -179.2 0.71 93%
tangerine juice -184.4 0.50 95%
apricot nectar -184.3 0.56 94%
canned tangerines -221.9 0.61 94%
plantains -256.5 1.22 90%
apricots -14.7 0.48 86%
quince -42.8 0.57 86%
canned peaches -273.7 0.74 92%
ginger -20.6 0.80 81%
yam -190.6 1.16 85%
seaweed (laver) 69.6 0.35 80%
pickle relish -476.9 1.30 94%
litchis -184.7 0.66 87%
pinto beans 1.6 0.22 83%
seaweed (wakame) 25.0 0.45 79%
grapefruit -96.9 0.33 85%
guava nectar -221.4 0.48 89%
butternut squash 90.9 0.45 75%
grapefruit -68.4 0.30 83%
pumpkin 125.9 0.20 76%
lima beans 36.5 1.13 70%
gooseberries, canned -208.9 0.73 84%
seaweed (kelp) 25.1 0.43 77%
dried apples -229.4 0.57 86%
apples, canned, sweetened -215.4 0.67 84%
mulberries 81.1 0.43 74%
apples, canned, sweetened -210.6 0.67 83%
mung beans 67.7 0.19 74%
prunes -434.9 1.07 87%
sugar-apples, raw -215.7 0.94 79%
sesame butter 52.5 5.86 21%
pineapple -63.0 0.50 76%
yeast extract spread 22.8 1.85 59%
winter squash 98.7 0.40 69%
oranges -96.4 0.46 77%
beets 57.5 0.43 70%
apples, raw, without skin -149.9 0.53 77%
celeriac -11.6 0.42 72%
apricots -3.1 0.48 71%
catsup -222.6 1.01 75%
nectarines -27.0 0.44 72%
sweet corn -115.6 0.86 71%
apples, raw, without skin -159.0 0.56 76%
pineapple juice, unsweetened -130.2 0.53 74%
-130.2 0.53 74%
pomegrannets -49.0 0.83 68%

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