Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Daniel (Cala) get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle and being autoimmune.

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 Daniel (Cala)’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
5.0
Zinc : Copper
14.3
Potassium : Sodium
2.3
Calcium : Magnesium
1.5
Iron : Copper
18.6
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Daniel (Cala)’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, fatigue, inflammation.

nutrient % DRI prioritize
Vitamin D 1%
Sodium 39%
Calcium 42%
Magnesium 58%
Omega-3 61%
Vitamin E 78%
Manganese 80%
Phosphorus 93%
Potassium 94%
Thiamin (B1) 100%
Folate 113%
Riboflavin (B2) 130%
Selenium 132%
Cystine 284%
Vitamin B-6 170%
Pantothenic acid (B5) 140%
Niacin (B3) 140%
Vitamin C 450%
Vitamin A 320%
Copper 160%
Zinc 152%

optimal foods for you

The foods listed below will provide Daniel (Cala) with the nutrients that he is currently not getting in large amounts while also aligning with his 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
beef liver 16.1 1.75 60%
veal liver 16.4 1.92 55%
pork liver 15.0 1.65 59%
lamb liver 16.3 1.68 48%
turkey liver 16.1 1.89 47%
chicken liver 15.7 1.72 50%
lamb kidney 13.2 1.12 52%
beef kidney 8.7 1.57 52%
chicken breast 7.0 1.48 60%
veal 6.1 1.51 65%
lean pastrami 5.4 0.95 73%
pork chops 6.6 1.74 54%
turkey heart 7.8 1.74 47%
pork shoulder 5.7 1.62 56%
ground pork 5.5 1.85 54%
sirloin steak (lean) 5.1 1.77 57%
bison 5.5 1.71 53%
leg ham 4.9 1.65 56%
ground beef (lean) 4.0 1.44 60%
turkey 3.8 1.12 63%
lamb heart 5.5 1.61 48%
lamb lungs 4.5 0.95 58%
turkey gizzard 3.3 1.55 57%
beef roast 4.2 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.9 0.83 71%
lobster 11.1 0.89 71%
cod 7.4 2.90 71%
welk 4.5 2.75 82%
halibut 9.8 1.11 66%
octopus 7.9 1.64 71%
pollock 8.8 1.11 69%
salmon 10.4 1.56 52%
crayfish 8.9 0.82 67%
mussel 9.1 0.86 63%
rockfish 8.0 1.09 66%
haddock 7.0 1.16 71%
fish roe 10.8 1.43 47%
oysters 9.1 1.02 59%
shrimp 6.6 1.19 69%
tuna 7.9 1.84 52%
white fish 5.7 1.08 70%
whiting 5.6 1.16 66%
trout 8.4 1.68 45%
anchovy 7.9 2.10 44%
flounder 6.8 0.86 57%
sturgeon 7.4 1.35 49%
caviar 7.9 2.64 33%
mollusks conch 6.3 1.30 54%
perch 5.2 0.96 62%
scallop 1.9 1.11 77%
clam 2.0 1.42 73%
orange roughy 2.6 1.05 70%
abalone 3.3 1.89 57%
molluscs 1.6 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
amaranth leaves 16.3 0.21 86%
watercress 18.1 0.11 65%
spinach 19.3 0.23 49%
chard 14.9 0.19 51%
beet greens 16.9 0.22 35%
lettuce 13.9 0.15 50%
chives 13.4 0.30 48%
broccoli 12.7 0.35 50%
butternut squash 7.9 0.45 75%
radicchio 9.7 0.23 68%
parsley 12.7 0.36 48%
kale 10.6 0.28 60%
pumpkin 7.0 0.20 76%
lemongrass 2.4 0.99 93%
arugula 12.1 0.25 45%
peas 8.3 0.42 65%
zucchini 13.0 0.17 40%
shallots 0.2 3.48 80%
turnip greens 12.0 0.29 44%
winter squash 7.1 0.40 69%
garlic 0.9 1.49 89%
poi -0.1 1.12 97%
carrots 6.7 0.41 64%
cauliflower 9.5 0.25 50%
summer squash 10.0 0.19 45%
onions 6.0 0.32 65%
celery 8.9 0.18 50%
candied fruit -5.0 3.22 98%
dried currants -3.5 2.83 88%
raisins -3.8 2.96 89%
grapefruit 1.3 0.30 83%
grapefruit 0.8 0.33 85%
litchis 0.0 0.66 87%
celeriac 2.9 0.42 72%
mulberries 2.6 0.43 74%
prune juice -1.5 0.71 93%
grapefruit juice -1.6 0.46 95%
plantains -2.0 1.22 90%
endive 14.6 0.17 7%
cantaloupe 3.0 0.34 70%
dried apples -5.1 3.46 86%
pineapple 1.6 0.50 76%
taro -1.6 1.42 85%
collards 8.9 0.33 37%
canned pineapple -1.7 0.52 92%

macronutrients

The macronutrient split of Daniel (Cala)’s diet is shown in the chart below.

macro targets

While Daniel (Cala)’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) 110 205
fat (g) 25 145
carbs (g) 0 115
energy (calories) 2000

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 Daniel (Cala)’s food log based on the harder to find 50% of the essential nutrients. Daniel (Cala)’s most nutrient dense day is August 03 2018 while his least nutrient-dense day is June 24 2018.

best and worst days

Daniel (Cala)’s food diary for the best and worst days are shown below for comparison. Daniel (Cala) 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)
Jalapeno Pepper, Raw 6
Eggplant, Raw 70
Okra, Raw 66

Worst Day

food name energy (kcal)
Blueberries, Fresh 9

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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