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 3.1 1.92 55%
beef tripe 2.6 1.03 55%
beef liver 2.2 1.75 60%
chicken liver 2.5 1.72 50%
turkey liver 2.5 1.89 47%
pork liver 1.8 1.65 59%
ground beef (lean) 0.8 1.44 60%
chuck steak 0.7 1.94 51%
beef roast 0.8 1.78 48%
sirloin steak (lean) 0.4 1.77 57%
veal 0.2 1.51 65%
rib eye fillet 0.7 1.99 45%
bison 0.4 1.71 53%
lamb liver 0.6 1.68 48%

Seafood based foods

food name nutrient density energy density insulin load
mussel 2.3 0.86 63%
white fish 1.4 1.08 70%
oysters 1.8 1.02 59%
crab 1.4 0.83 71%
fish roe 2.0 1.43 47%
halibut 1.5 1.11 66%
rockfish 1.4 1.09 66%
flounder 1.4 0.86 57%
cod 0.3 2.90 71%
salmon 1.4 1.56 52%
lobster 0.9 0.89 71%
sturgeon 1.5 1.35 49%
welk -0.2 2.75 82%
trout 1.4 1.68 45%
mollusks conch 1.1 1.30 54%
crayfish 0.7 0.82 67%
whiting 0.5 1.16 66%
mackerel 1.6 3.05 14%
sardine 1.0 2.08 38%
octopus -0.1 1.64 71%
perch 0.4 0.96 62%
pollock 0.1 1.11 69%
scallop -0.2 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
amaranth leaves 5.1 0.21 86%
seaweed (laver) 4.0 0.35 80%
spinach 4.8 0.23 49%
lemongrass 2.8 0.99 93%
seaweed (wakame) 3.3 0.45 79%
seaweed (kelp) 2.6 0.43 77%
radicchio 2.7 0.23 68%
yeast extract spread 2.2 1.85 59%
endive 4.4 0.17 7%
escarole 3.8 0.19 24%
beets 2.0 0.43 70%
asparagus 2.7 0.22 50%
chives 2.7 0.30 48%
parsley 2.7 0.36 48%
lettuce 2.7 0.15 50%
mung beans 1.8 0.19 74%
chinese cabbage 2.5 0.12 54%
arugula 2.7 0.25 45%
okra 2.5 0.22 50%
coriander 3.1 0.23 30%
onions 1.7 0.32 65%
edamame 2.2 1.21 41%
broccoli 2.1 0.35 50%
snap beans 1.9 0.15 58%
chicory greens 3.0 0.23 23%
cauliflower 2.0 0.25 50%
pinto beans 0.9 0.22 83%
shiitake mushroom 1.6 0.39 58%
watercress 1.4 0.11 65%
white mushroom 1.4 0.22 65%
brussel sprouts 1.8 0.42 50%
canned pineapple 0.3 0.52 92%
shallots -0.2 3.48 80%
leeks 0.6 0.61 83%
portabella mushrooms 1.5 0.29 55%
garlic -0.1 1.49 89%
turnip greens 1.7 0.29 44%
candied fruit -1.0 3.22 98%
chard 1.5 0.19 51%
alfalfa 2.5 0.23 19%
pineapple 0.5 0.50 76%
celery 1.4 0.18 50%
zucchini 1.7 0.17 40%
dried currants -0.8 2.83 88%
poi -0.5 1.12 97%
cabbage 1.1 0.23 55%
dried apples -0.9 3.46 86%
raisins -0.9 2.96 89%
boysenberries 1.0 0.50 54%
grapes -0.3 0.67 91%
artichokes 1.1 0.47 49%
radishes 1.4 0.16 43%
plantains -0.5 1.22 90%
lima beans 0.2 1.13 70%
peas 0.6 0.42 65%
soybeans (sprouted) 0.9 0.81 49%
pumpkin 0.1 0.20 76%
kale 0.6 0.28 60%
hazelnuts 0.4 6.29 10%
taro -0.6 1.42 85%
butternut squash -0.0 0.45 75%
summer squash 1.1 0.19 45%

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) 110 260
fat (g) 25 185
carbs (g) 0 120
energy (calories) 2550

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes