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
4.8
Zinc : Copper
55.5
Potassium : Sodium
0.6
Calcium : Magnesium
1.7
Iron : Copper
8.6
Calcium : Phosphorus
1.4

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 47%
Phosphorus 59%
Manganese 63%
Omega-3 85%
Calcium 97%
Thiamin (B1) 98%
Potassium 99%
Copper 125%
Niacin (B3) 125%
Folate 130%
Leucine 131%
Sodium 143%
Valine 143%
Vitamin B-6 161%
Riboflavin (B2) 173%
Vitamin D 345%
Vitamin E 158%
Vitamin A 316%
Selenium 145%
Magnesium 152%

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 -206.6 0.78 96%
chocolate milk (fat free) -0.8 0.67 91%
sour cream (fat free) -519.4 0.74 93%
beef liver 1971.5 1.75 60%
pork liver 1775.8 1.65 59%
veal liver 1803.6 1.92 55%
cream cheese (low fat) 53.0 1.05 76%
pork chops 1611.8 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
welk 1386.6 2.75 82%
cod 663.0 2.90 71%
octopus 1101.3 1.64 71%
clam 1031.4 1.42 73%
fish roe 3778.8 1.43 47%
halibut 1637.6 1.11 66%
scallop 185.3 1.11 77%
crab 1108.9 0.83 71%
lobster 1051.9 0.89 71%
rockfish 1330.9 1.09 66%
salmon 2171.6 1.56 52%
molluscs 117.9 0.69 77%
pollock 593.6 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -6.0 3.22 98%
white flour -6.0 3.67 92%
wheat flour -5.3 3.63 91%
egg noodles -572.8 3.84 83%
shallots -30.9 3.48 80%
black beans 414.7 3.41 73%
kidney beans 133.1 3.37 74%
lemongrass 352.8 0.99 93%
sprouted wheat -344.5 1.98 90%
egg noodles, enriched -342.2 4.75 64%
dried apples -1487.7 3.46 86%
poi -405.1 1.12 97%
dried currants -1272.0 2.83 88%
garlic -9.6 1.49 89%
raisins -1532.6 2.96 89%
oat bran 1391.7 2.46 65%
wheat, soft white -729.7 3.40 76%
cornmeal -2623.0 3.70 89%
garbanzo beans -589.1 3.78 69%
corn-starch -3918.7 3.81 99%
oat flour -697.3 4.04 67%
potato -207.7 0.93 91%
rye flour -1699.2 3.49 81%
cornmeal, yellow -1911.2 3.62 81%
cornmeal, white -1916.0 3.62 81%
buckwheat -1376.4 3.43 78%
apple juice -487.6 0.47 97%
grapefruit juice -325.9 0.46 95%
Oats -1074.0 3.89 70%
corn flour, masa -2193.6 3.63 82%
prune juice -386.5 0.71 93%
jerusalem-artichokes 148.9 0.73 87%
bulgur -1879.0 3.42 81%
corn flour, whole yellow -2121.5 3.61 81%
corn flour, whole-grain -2126.1 3.61 81%
couscous -753.2 1.12 91%
apricot nectar -504.2 0.56 94%
grapes -369.6 0.67 91%
plantains -904.7 1.22 90%
amaranth leaves 537.5 0.21 86%
tangerine juice -718.8 0.50 95%
rice flour -3663.2 3.66 92%
canned pineapple -613.8 0.52 92%
taro -708.9 1.42 85%
rice noodles -1317.9 1.08 93%
canned tangerines -1001.0 0.61 94%
guten free pasta -1717.0 1.79 90%
lupin seeds 505.6 3.71 51%
barley, hulled -1704.1 3.54 73%
apricots -72.8 0.48 86%
quince -129.1 0.57 86%
wild rice -653.8 1.01 86%
white rice -4286.0 3.65 95%
yam -657.4 1.16 85%
corn grain, yellow -2522.1 3.65 79%
litchis -385.3 0.66 87%
rye flour -636.8 3.25 64%
pasta, whole-wheat -307.7 1.49 78%
leeks 8.5 0.61 83%
sweet potato -59.9 0.90 81%
prunes -891.0 1.07 87%
millet, cooked -838.5 1.19 85%
rice, brown, long-grain -972.0 1.23 86%
Noodles, egg, enriched, cooked -587.9 1.38 80%
pasta, gluten-free -1015.7 1.38 84%
ginger -58.8 0.80 81%
rye grain -2259.3 3.38 77%
canned peaches -1392.2 0.74 92%
peas -1075.6 3.52 63%
guava nectar -814.9 0.48 89%
seaweed (laver) 216.3 0.35 80%
grapefruit -330.6 0.33 85%
pinto beans 7.8 0.22 83%
gooseberries, canned -665.3 0.73 84%
seaweed (wakame) 54.6 0.45 79%

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) 60 200
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 April 01 2019 while her least nutrient-dense day is April 03 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
lions mane and spinach 39
buttery mushrooms 96
Red Bell Peppers, Raw 6
Raw Egg 174
Kerrygold, Salted Butter 93
auricchio italian provolone 181
Avocado, Black Skin, California Type 189
Lamb chops, rib, visible fat eaten 320
Brussels Sprouts, Cooked from Fresh 44
Sweet Potato, Baked 92
Chocolate Zucchini muffins 81
Montezuma's, 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs 222
Golden, Dry Roasted Macadamia Nuts with Sea Salt 225

Worst Day

food name energy (kcal)
Zipfizz, Fruit Punch 20
Gaia Herbs, Ashwagandha Root 5
dairy free BPC no butter 180
Costco pork belly 286
Brussels Sprouts, Cooked from Fresh 73
Total Greek Strained Yogurt 184
Taffiny Elrond cinnamon granola 132
Go Raw, Sprouted Sunflower Seeds With Celtic Sea Salt 95
Whole Catch, Cold Smoked Sockeye Salmon 164
Keto Brick 272
Kerrygold, Dubliner, Natural Cheese 200

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