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
5.2
Zinc : Copper
35.2
Potassium : Sodium
0.6
Calcium : Magnesium
0.9
Iron : Copper
8.5
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
Vitamin E 29%
Thiamin (B1) 38%
Niacin (B3) 39%
Folate 42%
Iron 44%
Panto Acid (B5) 48%
Calcium 56%
Vitamin B12 61%
Riboflavin (B2) 65%
Phosphorus 70%
Potassium 77%
Copper 104%
Selenium 104%
Omega-3 154%
Vitamin B6 193%
Vitamin D 308%
Vitamin A 274%
Zinc 414%
Magnesium 270%

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 -224.3 0.78 96%
beef liver 2096.9 1.75 60%
veal liver 2145.1 1.92 55%
pork liver 1929.2 1.65 59%
chocolate milk (fat free) -1.1 0.67 91%
sour cream (fat free) -590.4 0.74 93%
lamb liver 2272.7 1.68 48%
cream cheese (low fat) -40.1 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 1062.8 2.75 82%
cod 322.4 2.90 71%
octopus 1063.6 1.64 71%
fish roe 2967.5 1.43 47%
clam 648.0 1.42 73%
crab 913.2 0.83 71%
lobster 858.2 0.89 71%
scallop -25.0 1.11 77%
halibut 835.0 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -5.7 3.22 98%
white flour -5.0 3.67 92%
wheat flour -4.5 3.63 91%
egg noodles -413.1 3.84 83%
shallots -14.3 3.48 80%
black beans 559.5 3.41 73%
sprouted wheat -90.4 1.98 90%
kidney beans 95.5 3.37 74%
lemongrass 260.5 0.99 93%
dried apples -1017.1 3.46 86%
egg noodles, enriched -403.3 4.75 64%
garlic -4.6 1.49 89%
cornmeal -1846.7 3.70 89%
buckwheat -716.2 3.43 78%
poi -515.3 1.12 97%
oat bran 1038.2 2.46 65%
corn-starch -2888.7 3.81 99%
cornmeal, yellow -1347.8 3.62 81%
rye flour -1195.7 3.49 81%
cornmeal, white -1352.6 3.62 81%
potato -104.7 0.93 91%
Oats -745.3 3.89 70%
dried currants -1509.9 2.83 88%
corn flour, masa -1666.2 3.63 82%
bulgur -1368.8 3.42 81%
corn flour, whole yellow -1530.0 3.61 81%
corn flour, whole-grain -1534.6 3.61 81%
couscous -500.8 1.12 91%
raisins -1771.1 2.96 89%
grapefruit juice -363.1 0.46 95%
plantains -516.1 1.22 90%
jerusalem-artichokes 95.5 0.73 87%
apple juice -533.9 0.47 97%
wheat, soft white -1070.3 3.40 76%
garbanzo beans -845.8 3.78 69%
grapes -245.8 0.67 91%
tangerine juice -436.8 0.50 95%
rice flour -2713.6 3.66 92%
prune juice -461.9 0.71 93%
amaranth leaves 476.0 0.21 86%
taro -351.8 1.42 85%
barley, hulled -1024.2 3.54 73%
canned pineapple -370.2 0.52 92%
canned tangerines -617.1 0.61 94%
sweet potato 274.9 0.90 81%
oat flour -1015.4 4.04 67%
rye grain -1370.6 3.38 77%
apricot nectar -554.7 0.56 94%
rye flour -229.4 3.25 64%
corn grain, yellow -1784.4 3.65 79%
yam -374.4 1.16 85%
rice noodles -1017.9 1.08 93%
white rice -3230.7 3.65 95%
guten free pasta -1337.3 1.79 90%
wild rice -463.1 1.01 86%
pasta, whole-wheat -124.9 1.49 78%
apricots -38.4 0.48 86%
leeks 87.2 0.61 83%
rice, brown, long-grain -639.4 1.23 86%
Noodles, egg, enriched, cooked -321.3 1.38 80%
quince -158.3 0.57 86%
pasta, gluten-free -727.1 1.38 84%
millet, cooked -642.0 1.19 85%
ginger -22.9 0.80 81%
canned peaches -956.6 0.74 92%
litchis -428.6 0.66 87%
lupin seeds 135.2 3.71 51%
grapefruit -126.1 0.33 85%
peas -823.0 3.52 63%
seaweed (laver) 177.5 0.35 80%
pearled barley -2092.0 3.52 78%
grapefruit -78.3 0.30 83%
pinto beans 7.2 0.22 83%
butternut squash 415.0 0.45 75%
prunes -1013.4 1.07 87%
buckwheat groats -380.9 0.92 81%
seaweed (wakame) 51.5 0.45 79%
pickle relish -1827.2 1.30 94%
egg noodles -779.3 1.38 80%

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 August 20 2020 while her least nutrient-dense day is August 18 2020.

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)
Pureform, Omega Natural 76
Carnivore cut coffee 1/2 fat 108
Pastrami, Beef 152
auricchio italian provolone 189
Avocado, Black Skin, California Type 115
Keto brick peanut butter 331
Vietnamese chicken spring roll in a bowl : Anna vocino 104
Vietnamese shrimp spring roll in a bowl: Anna vocino 52
Broccoli, Cooked From Fresh 33
Mung Bean Sprouts, Raw 5
Chocolate Zucchini muffins 126
Mixed Nuts, with Peanuts, Dry Roasted, Salted 206
Brazil Nuts, Unsalted 40
Cashews, Dry Roasted, Salted 86

Worst Day

food name energy (kcal)
Carnivore cut coffee 1/2 fat 108
Crispy sheet pan cauliflower fried rice: castaway kitchen 342
Greek chicken thighs: grainfreecomfortfood.com 280
Keto brick peanut butter 245
Lettuce, Iceberg 18
Tomato Raw, Includes Cherry, Grape, Roma 5
Cucumber, Raw, Without Peel 4
Green Beans, Raw 9
Trader Joe's, Ciliegine Whole Milk Fresh Mozzarella 92
Ground beef and broccoli stir fry: primal edge health 394
Villa Cappelli, Extra Virgin Olive Oil 139
Chocolate Zucchini muffins 159
Golden, Dry Roasted Macadamia Nuts with Sea Salt 225

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