Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lauren 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 and being paleo.

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

supplements

The supplements listed below will provide Lauren 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
3.5
Zinc : Copper
11.9
Potassium : Sodium
1.7
Calcium : Magnesium
2.0
Iron : Copper
8.3
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 171%
Iron 178%
Vitamin E 194%
Sodium 197%
Folate 236%
Potassium 243%
Phosphorus 253%

optimal foods for you

The foods listed below will provide Lauren 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).

Animal based foods

food name nutrient density energy density insulin load
pork liver 324.3 1.65 59%
beef liver 260.0 1.75 60%
veal liver 265.4 1.92 55%
veal -49.4 1.51 65%
chicken liver 273.9 1.72 50%
egg white -106.8 0.52 74%
beef heart 137.8 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
welk 146.7 2.75 82%
cod 32.6 2.90 71%
octopus 271.8 1.64 71%
clam 114.6 1.42 73%
scallop -69.1 1.11 77%
fish roe 582.3 1.43 47%
crab 113.9 0.83 71%
mollusks conch 436.7 1.30 54%
molluscs -34.5 0.69 77%
haddock -1.0 1.16 71%
orange roughy 1.3 1.05 70%
mussel 230.6 0.86 63%
white fish -8.5 1.08 70%
shrimp -4.4 1.19 69%
pollock -31.0 1.11 69%
lobster -40.1 0.89 71%
crayfish 71.3 0.82 67%
halibut -8.5 1.11 66%
whiting -33.8 1.16 66%
rockfish -46.3 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1419.6 6.14 16%
candied fruit -1.7 3.22 98%
sunflower seeds 1199.8 5.46 15%
lemongrass 291.5 0.99 93%
almonds 1012.7 6.07 15%
shallots 5.9 3.48 80%
poi 47.9 1.12 97%
raisins -197.9 2.96 89%
dried apples -227.8 3.46 86%
dried currants -230.5 2.83 88%
jerusalem-artichokes 213.5 0.73 87%
garlic -3.2 1.49 89%
taro 84.2 1.42 85%
plantains -66.8 1.22 90%
prune juice -17.5 0.71 93%
grapefruit juice -41.4 0.46 95%
apple juice -107.8 0.47 97%
tangerine juice -65.5 0.50 95%
amaranth leaves 209.9 0.21 86%
yam 20.8 1.16 85%
grapes -49.6 0.67 91%
apricot nectar -112.5 0.56 94%
leeks 126.2 0.61 83%
canned tangerines -188.6 0.61 94%
canned pineapple -129.6 0.52 92%
quince -3.4 0.57 86%
apricots -0.1 0.48 86%
canned peaches -213.0 0.74 92%
litchis -97.1 0.66 87%
butternut squash 216.3 0.45 75%
ginger 2.4 0.80 81%
grapefruit -5.7 0.33 85%
prunes -234.8 1.07 87%
pumpkin 233.0 0.20 76%
pickle relish -468.1 1.30 94%
seaweed (laver) 79.5 0.35 80%
grapefruit 6.5 0.30 83%
lima beans 137.1 1.13 70%
guava nectar -193.9 0.48 89%
pinto beans 2.3 0.22 83%
dried apples -159.2 0.57 86%
seaweed (wakame) 21.0 0.45 79%
mulberries 145.8 0.43 74%
sugar-apples, raw -99.5 0.94 79%
gooseberries, canned -194.0 0.73 84%
apples, canned, sweetened -185.0 0.67 84%
catsup -36.7 1.01 75%
winter squash 237.5 0.40 69%
apples, canned, sweetened -181.5 0.67 83%
seaweed (kelp) 22.2 0.43 77%
oranges -17.7 0.46 77%
celeriac 89.4 0.42 72%
mung beans 76.7 0.19 74%
beets 109.2 0.43 70%
pineapple -57.1 0.50 76%
sweet corn -30.4 0.86 71%
yeast extract spread 40.8 1.85 59%
apples, raw, without skin -114.8 0.53 77%
nectarines 43.0 0.44 72%
sesame butter 24.3 5.86 21%
raisins -442.6 2.99 67%
apricots 18.9 0.48 71%
apples, raw, without skin -122.7 0.56 76%
-80.8 0.53 74%
pineapple juice, unsweetened -80.8 0.53 74%
bananas -82.5 0.89 71%
peaches 50.1 0.39 70%
cantaloupe 61.1 0.34 70%
pomegrannets -6.1 0.83 68%
onions 182.4 0.32 65%
limes 14.4 0.30 70%

macronutrients

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

macro targets

While Lauren’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) 80 230
fat (g) 20 135
carbs (g) 0 80
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 Lauren’s food log based on the harder to find 50% of the essential nutrients. Lauren’s most nutrient dense day is September 14 2020 while her least nutrient-dense day is September 11 2020.

best and worst days

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