Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Neil get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being vegan.

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 Neil’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Neil 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
8.4
Zinc : Copper
4.0
Potassium : Sodium
1.8
Calcium : Magnesium
1.3
Iron : Copper
8.2
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 4%
Omega-3 56%
Sodium 83%
Zinc 95%
Calcium 96%
Vitamin B12 100%
Niacin (B3) 120%
Vitamin E 122%
Methionine 131%
Magnesium 146%
Panto Acid (B5) 147%
Selenium 155%
Potassium 156%

optimal foods for you

The foods listed below will provide Neil with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 9.6 0.35 80%
portabella mushrooms 8.5 0.29 55%
asparagus 8.3 0.22 50%
coriander 7.0 0.23 30%
endive 6.0 0.17 7%
white mushroom 8.4 0.22 65%
wheat bran 6.1 2.16 38%
yeast extract spread 6.3 1.85 59%
shiitake mushroom 6.8 0.39 58%
chicory greens 5.3 0.23 23%
brazil nuts 0.7 6.59 9%
spinach 5.9 0.23 49%
zucchini 5.5 0.17 40%
watercress 6.3 0.11 65%
beet greens 4.8 0.22 35%
broccoli 5.3 0.35 50%
banana pepper 4.6 0.27 36%
mustard greens 4.5 0.27 36%
parsley 4.8 0.36 48%
walnuts -0.0 6.19 13%
chard 4.7 0.19 51%
spirulina 5.4 0.26 70%
arugula 4.2 0.25 45%
peanut butter -0.2 5.90 18%
turnip greens 3.9 0.29 44%
almonds -0.6 6.07 15%
almond butter -0.7 6.14 16%
celery 4.1 0.18 50%
jalapeno peppers 3.4 0.27 37%
hazelnuts -1.1 6.29 10%
alfalfa 2.6 0.23 19%
seaweed (wakame) 5.0 0.45 79%
radicchio 4.6 0.23 68%
summer squash 3.6 0.19 45%
red peppers 3.3 0.31 40%
pili nuts -2.1 7.19 7%
sesame seeds -1.6 6.31 10%
pine nuts -1.8 6.73 11%
cauliflower 3.4 0.25 50%
peanuts -1.2 5.99 18%
chives 3.1 0.30 48%
lettuce 3.2 0.15 50%
eggplant 2.5 0.25 35%
sesame butter -1.4 5.86 21%
pumpkin seeds -1.4 5.59 19%
pumpkin 3.9 0.20 76%
blackberries 1.7 0.43 27%
okra 2.8 0.22 50%
avocado 0.1 1.60 8%
pecans -3.0 6.91 6%
butternuts -2.2 6.12 17%
cucumber 2.1 0.12 40%
pickles 2.1 0.12 40%
flax seed -2.0 5.34 12%
chayote 2.0 0.24 41%
chinese cabbage 2.6 0.12 54%
macadamia nuts -3.4 7.18 6%
radishes 2.0 0.16 43%
pistachio nuts -2.1 5.69 22%
edamame 1.2 1.21 41%
mung beans 3.1 0.19 74%
winter squash 2.7 0.40 69%
butternut squash 3.0 0.45 75%
collards 1.3 0.33 37%
cashews -2.3 5.80 26%
kale 2.1 0.28 60%
rhubarb 1.9 0.21 55%
tofu 0.6 0.83 34%
amaranth leaves 3.1 0.21 86%
artichokes 1.4 0.47 49%
olives -1.2 1.45 3%
raspberries 0.4 0.52 30%
turnips 1.4 0.21 51%
corn bran -1.4 2.24 12%
brussel sprouts 1.2 0.42 50%
sauerkraut 0.8 0.19 39%
oat bran 0.6 2.46 65%
seaweed (kelp) 2.2 0.43 77%
coconut cream -2.4 3.30 8%
carrots 1.6 0.41 64%
red cabbage 1.1 0.29 55%
peas 1.4 0.42 65%
onions 1.4 0.32 65%
cabbage 1.0 0.23 55%
soybeans (sprouted) 0.4 0.81 49%
rye flour -0.3 3.25 64%
celeriac 1.5 0.42 72%
lupin seeds -1.3 3.71 51%

macronutrients

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

protein

Neil’s protein intake is 1.3g/kg LBM or 76g/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 Neil’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
Neil 16% 1.28 76

macro targets

While Neil’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) 105 205
fat (g) 25 135
carbs (g) 0 115
energy (calories) 1850

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 Neil’s food log based on the harder to find 50% of the essential nutrients. Neil’s most nutrient dense day is October 01 2017 while his least nutrient-dense day is October 01 2017.

best and worst days

Neil’s food diary for the best and worst days are shown below for comparison. Neil 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)
Chocolate Mousse (Neil Barnard) 249
lentil and artichoke stew (Neil Barnard) 418
apple cinnamon oatmeal (Neal Barnard) 378
Quickie Quesadilla & Tortilla Soup (Neil Barnard) 571
Homemade Roasted Red Pepper Hummus with Pita (Neil Barnard) 351

Worst Day

food name energy (kcal)
Chocolate Mousse (Neil Barnard) 249
lentil and artichoke stew (Neil Barnard) 418
apple cinnamon oatmeal (Neal Barnard) 378
Quickie Quesadilla & Tortilla Soup (Neil Barnard) 571
Homemade Roasted Red Pepper Hummus with Pita (Neil Barnard) 351

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes