Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Alex 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
7.1
Zinc : Copper
3.4
Potassium : Sodium
5.7
Calcium : Magnesium
1.2
Iron : Copper
5.3
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 56%
Vitamin D 96%
Omega-3 126%
Calcium 205%
Zinc 229%
Vitamin E 283%

optimal foods for you

The foods listed below will provide Alex 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 -34.8 0.78 96%
chocolate milk (fat free) 0.3 0.67 91%
sour cream (fat free) -147.4 0.74 93%
veal liver 217.7 1.92 55%
lamb liver 372.6 1.68 48%
cream cheese (low fat) -9.7 1.05 76%
lean pastrami 56.0 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2027.0 1.43 47%
salmon 892.5 1.56 52%
welk -34.9 2.75 82%
cod 74.5 2.90 71%
lobster 346.2 0.89 71%
crab 328.8 0.83 71%
rockfish 375.7 1.09 66%
halibut 368.4 1.11 66%
octopus 160.0 1.64 71%
trout 486.0 1.68 45%
clam 68.9 1.42 73%
scallop 35.5 1.11 77%
mollusks conch 355.3 1.30 54%
mussel 266.3 0.86 63%
whiting 149.7 1.16 66%
pollock 110.6 1.11 69%
sardine 470.0 2.08 38%
molluscs 17.4 0.69 77%
tuna 258.9 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1960.3 6.14 16%
almonds 1387.3 6.07 15%
walnuts 1222.3 6.19 13%
sunflower seeds 1172.8 5.46 15%
candied fruit -1.1 3.22 98%
white flour -1.0 3.67 92%
wheat flour -1.0 3.63 91%
egg noodles -108.6 3.84 83%
shallots -10.9 3.48 80%
poi 20.5 1.12 97%
dried apples -207.7 3.46 86%
corn-starch -515.9 3.81 99%
lemongrass 7.0 0.99 93%
garlic -3.7 1.49 89%
egg noodles, enriched -94.0 4.75 64%
sprouted wheat -99.2 1.98 90%
rye flour -224.4 3.49 81%
taro 13.9 1.42 85%
potato -54.5 0.93 91%
raisins -333.2 2.96 89%
apple juice -121.0 0.47 97%
corn flour, masa -372.9 3.63 82%
grapes -62.3 0.67 91%
Oats -215.0 3.89 70%
rye flour -29.4 3.25 64%
corn flour, whole yellow -360.8 3.61 81%
corn flour, whole-grain -360.8 3.61 81%
cornmeal, white -374.9 3.62 81%
cornmeal, yellow -374.9 3.62 81%
buckwheat -290.6 3.43 78%
grapefruit juice -120.4 0.46 95%
rice flour -563.9 3.66 92%
tangerine juice -118.4 0.50 95%
apricot nectar -110.4 0.56 94%
rice noodles -182.9 1.08 93%
couscous -161.0 1.12 91%
guten free pasta -242.6 1.79 90%
canned tangerines -145.5 0.61 94%
wild rice -80.2 1.01 86%
white rice -639.5 3.65 95%
canned peaches -147.7 0.74 92%
apricots -6.1 0.48 86%
amaranth leaves 28.6 0.21 86%
plantains -195.8 1.22 90%
prune juice -164.1 0.71 93%
cornmeal -571.1 3.70 89%
quince -34.1 0.57 86%
canned pineapple -139.8 0.52 92%
pickle relish -291.6 1.30 94%
dried currants -435.0 2.83 88%
wheat, soft white -321.3 3.40 76%
leeks -12.0 0.61 83%
jerusalem-artichokes -101.7 0.73 87%
yam -131.9 1.16 85%
ginger -15.1 0.80 81%
pasta, gluten-free -163.5 1.38 84%
bulgur -423.2 3.42 81%
oat flour -292.4 4.04 67%
millet, cooked -163.3 1.19 85%
rice, brown, long-grain -184.1 1.23 86%
pasta, whole-wheat -97.5 1.49 78%
seaweed (laver) 34.3 0.35 80%
rye grain -379.0 3.38 77%
pasta, gluten-free, corn -76.4 1.26 78%

macronutrients

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

protein

Alex’s protein intake is 4.5g/kg LBM or 313g/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 Alex’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 28
RDI/sedentary ~11% 0.8 56
typical ~16% 1.2 83
minimum nutrient optimiser ~24% 1.8 95
Alex 36% 4.50 313

macro targets

While Alex’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) 95 255
fat (g) 30 170
carbs (g) 0 145
energy (calories) 2500

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 Alex’s food log based on the harder to find 50% of the essential nutrients. Alex’s most nutrient dense day is February 17 2018 while his least nutrient-dense day is February 15 2018.

best and worst days

Alex’s food diary for the best and worst days are shown below for comparison. Alex 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)
Egg, Whole, Raw, Fresh 215
Beef, Variety Meats and By-Products, Liver, Raw 162
Fish, Salmon, Pink, Raw 419
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 129
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw 300
Oat Bran, Dry 197
Beverages, Protein Powder Whey Based 113
Cocoa Powder, Unsweetened 25
Sweet Potato, Baked 180
Potatoes, Russet, Flesh and Skin, Baked 485
Carrots, Raw 62
Spinach, Raw 26
Lettuce, Mixed Greens 20
Cucumber, Raw, With Peel 13
Onion, White, Yellow or Red, Raw 23
Radish, Raw 9
Tomato Raw, Includes Cherry, Grape, Roma 10
Shiitake Mushrooms, Raw 29
Cabbage, Red, Raw 93
Sauerkraut 22
Cider Vinegar 19
Cinnamon, Ground 19
Ginger, Ground 12
Portabella Mushrooms, Raw 37
Lettuce, Iceberg 16
Cauliflower, Raw 125

Worst Day

food name energy (kcal)
Egg, Whole, Raw, Fresh 215
Beverages, Protein Powder Whey Based 225
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 129
Goat Cheese, Hard 128
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw 600
Almonds, Raw 164
Filberts, Raw 178
Cocoa Powder, Unsweetened 25
Brazil Nuts, Unsalted 66
Black Beans, Cooked from Dried 264
Rice, White, Long-Grain, Regular, Unenriched, Cooked without Salt 260
Raspberries, Fresh, Red 146
Potatoes, Russet, Flesh and Skin, Baked 485
Sweet Potato, Baked 180
Oat Bran, Dry 197
Carrots, Raw 62
Spinach, Raw 20
Lettuce, Mixed Greens 15
Tomato Raw, Includes Cherry, Grape, Roma 10
Cucumber, Raw, With Peel 9
Onion, White, Yellow or Red, Raw 23
Radish, Raw 5
Shiitake Mushrooms, Raw 19
Sauerkraut 22
Cabbage, Red, Raw 93
Cinnamon, Ground 39
Cider Vinegar 25
Portabella Mushrooms, Raw 18
Lettuce, Iceberg 8
Ginger, Ground 12
Zucchini, Raw 85
Celery, Raw 19

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

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