Nutrition Fingerprint

recommended approach

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

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
13.7
Zinc : Copper
18.2
Potassium : Sodium
0.5
Calcium : Magnesium
1.5
Iron : Copper
5.9
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sheri ’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, methylation, insomnia.

nutrient % DRI prioritize
Iron 34%
Omega-3 42%
Phosphorus 46%
Manganese 52%
Calcium 59%
Potassium 70%
Magnesium 107%
Folate 121%
Sodium 128%
Vitamin A 129%
Copper 133%
Vitamin E 144%
Leucine 152%
Vitamin B-6 326%
Niacin (B3) 196%
Riboflavin (B2) 388%
Thiamin (B1) 299%
Vitamin D 213%
Selenium 309%
Zinc 298%

optimal foods for you

The foods listed below will provide Sheri 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
non-fat yogurt -246.7 0.78 96%
chocolate milk (fat free) -1.4 0.67 91%
beef liver 1744.8 1.75 60%
sour cream (fat free) -572.2 0.74 93%
veal liver 1762.2 1.92 55%
pork liver 1652.0 1.65 59%
cream cheese (low fat) -9.0 1.05 76%
lamb liver 1898.5 1.68 48%

Seafood based foods

food name nutrient density energy density insulin load
welk 1140.8 2.75 82%
cod 419.8 2.90 71%
octopus 944.5 1.64 71%
clam 557.3 1.42 73%
fish roe 2903.3 1.43 47%
crab 976.9 0.83 71%
lobster 939.1 0.89 71%
halibut 1150.3 1.11 66%
scallop 36.1 1.11 77%
rockfish 906.8 1.09 66%
molluscs 12.4 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -5.7 3.22 98%
white flour -5.1 3.67 92%
wheat flour -4.6 3.63 91%
egg noodles -477.9 3.84 83%
shallots -22.6 3.48 80%
black beans 550.9 3.41 73%
lemongrass 382.1 0.99 93%
kidney beans 134.2 3.37 74%
sprouted wheat -202.5 1.98 90%
dried apples -1224.5 3.46 86%
egg noodles, enriched -352.0 4.75 64%
garlic -7.0 1.49 89%
poi -436.5 1.12 97%
garbanzo beans -173.1 3.78 69%
cornmeal -2082.5 3.70 89%
oat bran 1159.4 2.46 65%
dried currants -1333.2 2.83 88%
raisins -1592.9 2.96 89%
wheat, soft white -808.3 3.40 76%
cornmeal, yellow -1534.1 3.62 81%
cornmeal, white -1538.9 3.62 81%
rye flour -1370.5 3.49 81%
buckwheat -1063.2 3.43 78%
corn-starch -3317.4 3.81 99%
potato -161.4 0.93 91%
Oats -855.4 3.89 70%
corn flour, masa -1823.2 3.63 82%
oat flour -778.2 4.04 67%
grapefruit juice -337.7 0.46 95%
apple juice -496.7 0.47 97%
bulgur -1572.3 3.42 81%
corn flour, whole yellow -1758.6 3.61 81%
corn flour, whole-grain -1763.2 3.61 81%
jerusalem-artichokes 102.6 0.73 87%
couscous -611.7 1.12 91%
prune juice -401.3 0.71 93%
plantains -687.3 1.22 90%
grapes -290.3 0.67 91%
amaranth leaves 526.8 0.21 86%
apricot nectar -512.6 0.56 94%
tangerine juice -569.3 0.50 95%
rice flour -3121.0 3.66 92%
canned pineapple -439.2 0.52 92%
barley, hulled -1253.0 3.54 73%
taro -517.6 1.42 85%
canned tangerines -786.4 0.61 94%
rye flour -325.5 3.25 64%
lupin seeds 501.1 3.71 51%
corn grain, yellow -1991.5 3.65 79%
rice noodles -1135.4 1.08 93%
guten free pasta -1450.5 1.79 90%
sweet potato 78.1 0.90 81%
apricots -53.9 0.48 86%
wild rice -532.4 1.01 86%
yam -503.2 1.16 85%
pasta, whole-wheat -176.0 1.49 78%
rye grain -1754.0 3.38 77%
quince -137.1 0.57 86%
leeks 55.5 0.61 83%
white rice -3696.5 3.65 95%
rice, brown, long-grain -781.4 1.23 86%
Noodles, egg, enriched, cooked -426.5 1.38 80%
millet, cooked -686.5 1.19 85%
pasta, gluten-free -820.1 1.38 84%
litchis -412.2 0.66 87%
ginger -39.3 0.80 81%
prunes -918.1 1.07 87%
canned peaches -1144.3 0.74 92%
peas -921.2 3.52 63%
seaweed (laver) 197.5 0.35 80%
grapefruit -237.4 0.33 85%
pinto beans 6.8 0.22 83%
guava nectar -826.0 0.48 89%
pearled barley -2431.7 3.52 78%
seaweed (wakame) 51.5 0.45 79%
grapefruit -181.0 0.30 83%
buckwheat groats -477.3 0.92 81%

macronutrients

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

macro targets

While Sheri ’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) 60 195
fat (g) 15 155
carbs (g) 0 75
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 Sheri ’s food log based on the harder to find 50% of the essential nutrients. Sheri ’s most nutrient dense day is May 16 2019 while her least nutrient-dense day is May 17 2019.

best and worst days

Sheri ’s food diary for the best and worst days are shown below for comparison. Sheri 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)
ZipFizz, B12 Energy, Grape 20
dairy free BPC no butter 180
Raw Egg 166
Kerrygold, Salted Butter 71
Sausage, Pork, Fresh 387
creamed cabbage casserole: Carrie Brown 44
Animal Fat, Bacon Grease 63
Quick banana nut muffins: keto gatherings pg 34 300
Bragg, Nutritional Yeast Seasoning 24
open faced sloppy joe: Southern Keto pg 150 268
Broccoli cauliflower salad: Southern Keto pg 132 221
Montezuma's, 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs 240
Brazil Nuts, Unsalted 211

Worst Day

food name energy (kcal)
Zipfizz, Orange Soda 20
Keto Brick 278
dairy free BPC no butter 180
Blueberries, Fresh 31
Strawberries, Fresh 14
Taffiny Elrond Cocoa Granola 257
Total Greek Strained Yogurt 220
Sour cream mushroom short ribs: keto crockpot pg 47 651
Spaghetti Squash 19
chocolate vanilla marshmallow ice cream. keto ice cream scoop 299
Kirkland Signatures, Thick Sliced Bacon, Hickory Smoked 75
Kirkland Signature, Spanish Queen Olives 88
Keto Brick 106

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