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
2.1
Calcium : Magnesium
1.1
Iron : Copper
7.3
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 44%
Thiamin (B1) 79%
Calcium 80%
Zinc 88%
Vitamin E 92%
Potassium 98%
Phosphorus 111%
Panto Acid (B5) 130%
Folate 141%
Magnesium 144%
Omega-3 154%
Riboflavin (B2) 158%
Niacin (B3) 174%

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 1191.9 1.92 55%
beef liver 1035.1 1.75 60%
non-fat yogurt -80.8 0.78 96%
pork liver 844.1 1.65 59%
chocolate milk (fat free) -0.7 0.67 91%
lamb liver 1087.6 1.68 48%
sour cream (fat free) -225.4 0.74 93%
pork chops 672.2 1.74 54%
cream cheese (low fat) -9.9 1.05 76%
lean pastrami 88.9 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
welk -291.9 2.75 82%
cod -25.1 2.90 71%
fish roe 1051.7 1.43 47%
crab 295.1 0.83 71%
octopus -29.2 1.64 71%
lobster 190.6 0.89 71%
scallop -133.5 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -2.0 3.22 98%
white flour -2.0 3.67 92%
wheat flour -1.9 3.63 91%
black beans 481.2 3.41 73%
garbanzo beans 298.9 3.78 69%
cornmeal -417.1 3.70 89%
shallots -16.1 3.48 80%
egg noodles -259.5 3.84 83%
kidney beans 112.2 3.37 74%
sprouted wheat -108.7 1.98 90%
poi -81.4 1.12 97%
egg noodles, enriched -125.5 4.75 64%
sunflower seeds 1326.4 5.46 15%
dried apples -484.9 3.46 86%
lemongrass 18.2 0.99 93%
garlic -5.9 1.49 89%
rye flour -504.1 3.49 81%
corn-starch -1233.6 3.81 99%
potato -65.7 0.93 91%
peas 66.5 3.52 63%
oat bran 319.1 2.46 65%
cornmeal, white -638.5 3.62 81%
cornmeal, yellow -638.5 3.62 81%
Oats -336.8 3.89 70%
buckwheat -522.4 3.43 78%
grapefruit juice -179.2 0.46 95%
taro -125.1 1.42 85%
grapes -102.5 0.67 91%
couscous -278.0 1.12 91%
corn flour, masa -784.4 3.63 82%
tangerine juice -200.3 0.50 95%
jerusalem-artichokes -21.4 0.73 87%
apple juice -273.8 0.47 97%
corn flour, whole yellow -733.6 3.61 81%
corn flour, whole-grain -733.6 3.61 81%
rice flour -1151.7 3.66 92%
lupin seeds 243.5 3.71 51%
canned tangerines -253.4 0.61 94%
bulgur -694.2 3.42 81%
rye grain -557.6 3.38 77%
wheat, soft white -524.9 3.40 76%
Noodles, egg, enriched, cooked -39.1 1.38 80%
amaranth leaves 141.5 0.21 86%
raisins -860.7 2.96 89%
canned pineapple -188.4 0.52 92%
plantains -353.2 1.22 90%
wild rice -159.3 1.01 86%
rice, brown, long-grain -214.6 1.23 86%
rye flour -144.3 3.25 64%
guten free pasta -551.8 1.79 90%
apricot nectar -285.7 0.56 94%
rice noodles -441.8 1.08 93%
apricots -23.3 0.48 86%
prune juice -328.2 0.71 93%
oat flour -516.6 4.04 67%
white rice -1377.9 3.65 95%
dried currants -879.1 2.83 88%
barley, hulled -570.1 3.54 73%
leeks 13.0 0.61 83%
yam -238.4 1.16 85%
millet, cooked -264.6 1.19 85%
canned peaches -385.6 0.74 92%
quince -98.4 0.57 86%
sweet potato -52.1 0.90 81%
pasta, gluten-free -329.0 1.38 84%
corn grain, yellow -869.0 3.65 79%
ginger -30.6 0.80 81%
pasta, whole-wheat -162.0 1.49 78%
grapefruit -57.2 0.33 85%
litchis -210.9 0.66 87%
seaweed (laver) 91.6 0.35 80%
grapefruit -31.1 0.30 83%
pinto beans 3.6 0.22 83%
cowpeas 195.6 1.16 69%
almond butter 414.7 6.14 16%
seaweed (wakame) 24.2 0.45 79%
butternut squash 138.1 0.45 75%
pasta from corn flour -286.9 1.52 78%
pickle relish -797.4 1.30 94%
guava nectar -361.1 0.48 89%

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 107g/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 85
Bill 24% 1.79 107

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) 85 225
fat (g) 25 150
carbs (g) 0 125
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 18 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)
Avalon, Organic Milk Whipping Cream 130
Thomas Farms, Grass Fed Ground Beef, 80% Lean 214
Lard 90
Carrots, Raw 25
Beets, Raw 34
Kale, Raw 15
Rutabaga, Raw 56
Divine Organics, Raw Premium 'Rio Arriba' Cacao Paste 39
Artisana Organics, Raw Coconut Butter 33
Macro, Organic Peanut Butter, Smooth 63
Yogurt, Plain, Whole Milk 31
Avalon, Organic Milk Whipping Cream 66
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw 121
Zucchini, Raw 26
Broccoli, Raw 51
Kettle & Fire, Chicken Bone Broth 17
Kale, Raw 10
Kiwi Pure, Butter Unsalted Grass Fed 70
Green and Black's, Organic 85% Cacao Bar 33
Oyster, Raw, Pacific 101
Parsnip, Raw 113
Turnip, Raw 42
Beef Tallow 90

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

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