Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Bill 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
4.7
Potassium : Sodium
1.9
Calcium : Magnesium
1.1
Iron : Copper
7.0
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 49%
Thiamin (B1) 77%
Calcium 81%
Vitamin E 90%
Zinc 91%
Potassium 98%
Phosphorus 110%
Panto Acid (B5) 133%
Folate 143%
Magnesium 143%
Riboflavin (B2) 158%
Omega-3 160%
Niacin (B3) 181%

optimal foods for you

The foods listed below will provide Bill 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 9.0 1.92 55%
beef liver 7.7 1.75 60%
chicken liver 8.6 1.72 50%
lamb liver 8.7 1.68 48%
pork liver 7.1 1.65 59%
turkey liver 7.6 1.89 47%
lamb kidney 7.2 1.12 52%
beef kidney 5.1 1.57 52%
lean pastrami 2.8 0.95 73%
veal 2.5 1.51 65%
chicken breast 2.8 1.48 60%
non-fat yogurt -0.1 0.78 96%
pork chops 2.9 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
crab 5.0 0.83 71%
lobster 3.6 0.89 71%
cod 1.5 2.90 71%
crayfish 3.0 0.82 67%
welk -0.8 2.75 82%
fish roe 3.8 1.43 47%
octopus 1.2 1.64 71%
halibut 2.1 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 11.6 0.35 80%
yeast extract spread 12.1 1.85 59%
watercress 10.4 0.11 65%
asparagus 11.7 0.22 50%
white mushroom 9.3 0.22 65%
amaranth leaves 7.0 0.21 86%
spinach 10.4 0.23 49%
spirulina 7.9 0.26 70%
coriander 11.7 0.23 30%
seaweed (wakame) 6.6 0.45 79%
radicchio 7.8 0.23 68%
portabella mushrooms 8.8 0.29 55%
broccoli 8.7 0.35 50%
seaweed (kelp) 6.1 0.43 77%
pumpkin 6.4 0.20 76%
mung beans 6.4 0.19 74%
shiitake mushroom 7.7 0.39 58%
parsley 8.6 0.36 48%
lettuce 7.9 0.15 50%
butternut squash 4.9 0.45 75%
arugula 7.9 0.25 45%
beet greens 8.9 0.22 35%
pinto beans 4.3 0.22 83%
celery 7.5 0.18 50%
chinese cabbage 7.0 0.12 54%
chicory greens 9.9 0.23 23%
chard 7.1 0.19 51%
okra 7.0 0.22 50%
chives 6.9 0.30 48%
escarole 9.2 0.19 24%
endive 10.9 0.17 7%
lemongrass 1.8 0.99 93%
cauliflower 6.6 0.25 50%
winter squash 4.4 0.40 69%
onions 4.8 0.32 65%
black beans 1.1 3.41 73%
wheat bran 5.4 2.16 38%
peas 4.4 0.42 65%
zucchini 6.8 0.17 40%
red peppers 6.7 0.31 40%
cornmeal -1.2 3.70 89%
kidney beans 0.6 3.37 74%
banana pepper 6.9 0.27 36%
garbanzo beans 0.5 3.78 69%
shallots -0.3 3.48 80%
poi 0.2 1.12 97%
mustard greens 6.6 0.27 36%
sweet potato 1.7 0.90 81%
buckwheat -0.3 3.43 78%
white rice -2.2 3.65 95%
sprouted wheat -0.2 1.98 90%
jerusalem-artichokes 1.2 0.73 87%
brussel sprouts 5.1 0.42 50%
kale 4.0 0.28 60%
rice flour -2.2 3.66 92%
beets 2.8 0.43 70%
carrots 3.4 0.41 64%
corn-starch -3.1 3.81 99%
rye grain -0.6 3.38 77%
candied fruit -2.5 3.22 98%
celeriac 2.4 0.42 72%
turnip greens 5.2 0.29 44%
raisins -1.5 2.96 89%
wheat flour -2.3 3.63 91%
white flour -2.4 3.67 92%
potato 0.0 0.93 91%
peas 0.4 3.52 63%
bulgur -1.2 3.42 81%
egg noodles -1.9 3.84 83%
taro 0.2 1.42 85%
wheat, soft white -0.8 3.40 76%
Oats -0.7 3.89 70%
cornmeal, white -1.6 3.62 81%
cornmeal, yellow -1.6 3.62 81%
sunflower seeds 3.1 5.46 15%
rye flour 0.3 3.25 64%
dried currants -1.6 2.83 88%
pickles 5.5 0.12 40%
cucumber 5.5 0.12 40%

macronutrients

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

protein

Bill’s protein intake is 1.8g/kg LBM or 109g/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 Bill’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 24
RDI/sedentary ~11% 0.8 48
typical ~16% 1.2 71
minimum nutrient optimiser ~24% 1.8 105
Bill 25% 1.83 109

macro targets

While Bill’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) 105 225
fat (g) 25 160
carbs (g) 0 115
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 Bill’s food log based on the harder to find 50% of the essential nutrients. Bill’s most nutrient dense day is March 30 2018 while his least nutrient-dense day is March 29 2018.

best and worst days

Bill’s food diary for the best and worst days are shown below for comparison. Bill 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)
Espresso, without Flavored Syrup 6
Espresso, Decaf, without Flavored Syrup 4
Avalon, Organic Milk Whipping Cream 122
Artisana Organics, Coconut Butter, Whole Coconut Puree 98
Chicken Liver 84
Chicken Heart 56
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw 30
Carrots, Raw 25
Celery, Raw 10
Broccoli, Raw 51
Bulletproof Collagen Powder 39
Curry Powder 14
Green and Black's, Organic 85% Cacao Bar 117
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw 121
Lard 135
Rutabaga, Raw 56
Zucchini, Raw 26
Fish, halibut, Atlantic and Pacific, raw 114
Cauliflower, Raw 38
Squash, Winter, Butternut, Raw 34
Tree Island Greek Yogurt 148
Primal Kitchen, Avocado Oil 62
Focaccia Bread 154

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 8
Espresso, Decaf, without Flavored Syrup 8
Avalon, Organic Milk Whipping Cream 150
Beef, Australian, Imported, Grass-Fed, Ground, 85% Lean, 15% Fat, Raw 293
Broccoli, Raw 51
Carrots, Raw 62
Beef Tallow 90
Bulletproof Collagen Powder 39
Curry Powder 7
Green and Black's, Organic 85% Cacao Bar 117
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw 151
Thrifty's Pecan Fruit Bread 300
Zucchini, Raw 26
Fish, halibut, Atlantic and Pacific, raw 114
Rutabaga, Raw 56
Green Bell Peppers, Raw 30
Artisana Organics, Coconut Butter, Whole Coconut Puree 98
Swiss Cheese, Natural 118
Lard 90

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes