Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Vivian get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Vivian’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Vivian with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
4.3
Zinc : Copper
9.3
Potassium : Sodium
0.9
Calcium : Magnesium
3.6
Iron : Copper
10.8
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Vivian’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, hypothyroidism.

nutrient % DRI prioritize
Vitamin D 14%
Vitamin E 20%
Thiamin (B1) 22%
Iron 24%
Folate 25%
Calcium 34%
Manganese 37%
Omega-3 38%
Magnesium 39%
Copper 45%
Zinc 47%
Phosphorus 53%
Panto Acid (B5) 55%

optimal foods for you

The foods listed below will provide Vivian with the nutrients that she is currently not getting in large amounts while also aligning with her goal of lean bulking . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb liver 5.0 1.68 48%
lamb kidney 4.3 1.12 52%
chicken liver 3.5 1.72 50%
beef liver 2.5 1.75 60%
veal liver 2.5 1.92 55%
non-fat yogurt -0.3 0.78 96%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 6.2 1.43 47%
mollusks conch 5.3 1.3 54%
crab 3.0 0.83 71%
mussel 3.7 0.86 63%
cod 1.5 2.9 71%
caviar 4.6 2.64 33%
lobster 2.7 0.89 71%
trout 4.2 1.68 45%
pollock 2.7 1.11 69%
salmon 3.6 1.56 52%
welk -0.1 2.75 82%
crayfish 2.3 0.82 67%
sturgeon 3.2 1.35 49%
rockfish 2.0 1.09 66%
oysters 2.6 1.02 59%
white fish 1.5 1.08 70%
shrimp 1.5 1.19 69%

Suggested plant based foods

food name nutrient density energy density insulin load
seaweed (wakame) 9.5 0.45 79%
watercress 10.1 0.11 65%
spinach 9.9 0.23 49%
amaranth leaves 6.4 0.21 86%
seaweed (kelp) 6.8 0.43 77%
seaweed (laver) 6.4 0.35 80%
chicory greens 10.5 0.23 23%
yeast extract spread 6.4 1.85 59%
okra 8.0 0.22 50%
coriander 9.2 0.23 30%
asparagus 7.4 0.22 50%
arugula 7.5 0.25 45%
beet greens 8.3 0.22 35%
parsley 7.0 0.36 48%
chinese cabbage 6.5 0.12 54%
lettuce 6.8 0.15 50%
turnip greens 7.1 0.29 44%
radicchio 5.0 0.23 68%
pinto beans 3.7 0.22 83%
chard 6.3 0.19 51%
oat bran 3.3 2.46 65%
endive 9.7 0.17 7%
broccoli 6.0 0.35 50%
garbanzo beans 1.8 3.78 69%
chives 6.2 0.3 48%
lemongrass 2.0 0.99 93%
butternut squash 3.8 0.45 75%
spirulina 4.2 0.26 70%
black beans 1.6 3.41 73%
escarole 7.8 0.19 24%
zucchini 6.5 0.17 40%
mustard greens 6.6 0.27 36%
onions 4.2 0.32 65%
mung beans 3.5 0.19 74%
kidney beans 0.8 3.37 74%
winter squash 3.4 0.4 69%
peas 3.7 0.42 65%
celery 5.1 0.18 50%
pumpkin 2.9 0.2 76%
cauliflower 4.8 0.25 50%
Oats 0.4 3.89 70%
cornmeal -1.1 3.7 89%
leeks 1.7 0.61 83%
summer squash 5.1 0.19 45%
buckwheat 0.0 3.43 78%
white mushroom 3.4 0.22 65%
sprouted wheat 0.0 1.98 90%
kale 3.6 0.28 60%
poi 0.0 1.12 97%
edamame 4.4 1.21 41%
shallots -0.6 3.48 80%
bulgur -0.6 3.42 81%
wheat bran 3.7 2.16 38%
white rice -2.1 3.65 95%
lupin seeds 1.4 3.71 51%
snap beans 3.5 0.15 58%
cabbage 3.6 0.23 55%
cornmeal, white -1.1 3.62 81%
cornmeal, yellow -1.1 3.62 81%
cowpeas 1.8 1.16 68%
corn-starch -2.7 3.81 99%
rice flour -2.0 3.66 92%
wheat flour -2.0 3.63 91%
white flour -2.1 3.67 92%
rye grain -0.7 3.38 77%
egg noodles -1.6 3.84 83%
corn grain, yellow -1.1 3.65 78%
rye flour 0.3 3.25 64%
candied fruit -2.4 3.22 98%
corn flour, masa -1.4 3.63 82%
barley, hulled -0.6 3.54 73%
cucumber 4.7 0.12 40%
pickles 4.7 0.12 40%
beets 2.0 0.43 70%

macronutrients

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

macro targets

While Vivian’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) 90 200
fat (g) 20 140
carbs (g) 0 65
energy (calories) 1950

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 Vivian’s food log based on the harder to find 50% of the essential nutrients. Vivian’s most nutrient dense day is March 08 2021 while her least nutrient-dense day is February 23 2021.

best and worst days

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