Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Marty 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
1.5
Zinc : Copper
7.3
Potassium : Sodium
1.9
Calcium : Magnesium
2.8
Iron : Copper
11.3
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 86%
Vitamin D 127%
Thiamin (B1) 144%
Zinc 163%
Magnesium 172%
Potassium 175%

optimal foods for you

The foods listed below will provide Marty 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 -21.1 0.78 96%
chocolate milk (fat free) 1.0 0.67 91%
sour cream (fat free) -154.3 0.74 93%
cream cheese (low fat) -4.6 1.05 76%
pork chops 520.2 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
welk 161.6 2.75 82%
cod 103.0 2.90 71%
octopus 92.2 1.64 71%
scallop 0.8 1.11 77%
clam -27.0 1.42 73%
lobster 191.0 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
black beans 1099.3 3.41 73%
candied fruit -1.7 3.22 98%
white flour -1.4 3.67 92%
wheat flour -1.3 3.63 91%
kidney beans 588.9 3.37 74%
oat bran 1165.3 2.46 65%
buckwheat 178.3 3.43 78%
Oats 286.1 3.89 70%
egg noodles -176.7 3.84 83%
shallots 5.2 3.48 80%
bulgur -62.3 3.42 81%
cornmeal, yellow -190.3 3.62 81%
cornmeal, white -190.3 3.62 81%
barley, hulled 112.3 3.54 73%
dried apples -312.8 3.46 86%
lemongrass 185.8 0.99 93%
sprouted wheat -22.6 1.98 90%
lupin seeds 722.9 3.71 51%
dried currants -282.6 2.83 88%
corn flour, masa -367.1 3.63 82%
corn grain, yellow -247.5 3.65 79%
pumpkin seeds 1152.5 5.59 19%
flax seed 1486.5 5.34 12%
rye flour -294.8 3.49 81%
corn-starch -1012.7 3.81 99%
cornmeal -653.4 3.70 89%
oat flour -2.4 4.04 67%
rye grain -144.1 3.38 77%
corn flour, whole-grain -343.7 3.61 81%
corn flour, whole yellow -343.7 3.61 81%
egg noodles, enriched -155.6 4.75 64%
raisins -459.8 2.96 89%
wheat, soft white -156.1 3.40 76%
garlic -0.9 1.49 89%
rye flour 264.3 3.25 64%
poi -170.1 1.12 97%
plantains -17.9 1.22 90%
potato 12.3 0.93 91%
rice flour -919.6 3.66 92%
grapefruit juice -32.5 0.46 95%
tangerine juice -38.4 0.50 95%
jerusalem-artichokes 134.1 0.73 87%
apple juice -129.7 0.47 97%
garbanzo beans -246.5 3.78 69%
canned pineapple -4.3 0.52 92%
prune juice -79.1 0.71 93%
peas 22.6 3.52 63%
yam 24.1 1.16 85%
taro -60.0 1.42 85%
white rice -1133.3 3.65 95%
grapes -42.6 0.67 91%
canned tangerines -166.5 0.61 94%
rice, brown, long-grain -86.2 1.23 86%
couscous -259.4 1.12 91%
wild rice -64.8 1.01 86%
guten free pasta -441.3 1.79 90%
millet, cooked -86.9 1.19 85%
apricot nectar -190.2 0.56 94%
amaranth leaves 173.9 0.21 86%
rice noodles -354.9 1.08 93%
sweet potato 108.1 0.90 81%
pearled barley -623.9 3.52 78%
pasta, gluten-free -192.8 1.38 84%
prunes -219.9 1.07 87%
apricots -8.7 0.48 86%
pasta, whole-wheat -54.0 1.49 78%
quince -34.6 0.57 86%
canned peaches -330.8 0.74 92%
leeks 15.0 0.61 83%
Noodles, egg, enriched, cooked -139.8 1.38 80%
grapefruit 21.4 0.33 85%
buckwheat groats -10.7 0.92 81%
ginger 17.1 0.80 81%
litchis -134.5 0.66 87%
pasta from corn flour -145.8 1.52 78%
lima beans 216.9 1.13 70%
grapefruit 19.8 0.30 83%
quinoa 61.6 1.20 73%
butternut squash 195.1 0.45 75%
pickle relish -706.1 1.30 94%
sugar-apples, raw -66.2 0.94 79%
pasta, gluten-free, corn -153.1 1.26 78%
pinto beans 2.7 0.22 83%
dried apples -216.6 0.57 86%
seaweed (laver) 34.0 0.35 80%

macronutrients

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

macro targets

While Marty’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) 110 250
fat (g) 30 155
carbs (g) 0 165
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 Marty’s food log based on the harder to find 50% of the essential nutrients. Marty’s most nutrient dense day is April 21 2019 while his least nutrient-dense day is April 18 2019.

best and worst days

Marty’s food diary for the best and worst days are shown below for comparison. Marty 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