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
4.3
Zinc : Copper
12.3
Potassium : Sodium
2.3
Calcium : Magnesium
1.6
Iron : Copper
17.6
Calcium : Phosphorus
0.5

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 42%
Calcium 50%
Magnesium 63%
Omega-3 69%
Vitamin E 86%
Manganese 92%
Phosphorus 92%
Potassium 101%
Thiamin (B1) 102%
Selenium 127%
Folate 134%
Riboflavin (B2) 134%
Cystine 267%
Vitamin B-6 166%
Pantothenic acid (B5) 145%
Niacin (B3) 140%
Vitamin C 477%
Vitamin A 408%
Copper 168%
Zinc 137%

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
turkey 2662.6 1.89 50%
beef liver 1967.6 1.75 60%
veal liver 2066.8 1.92 55%
pork liver 1700.6 1.65 59%
lamb liver 2085.0 1.68 48%
pork chops 1261.8 1.74 54%
lean pastrami 168.6 0.95 73%
veal 208.7 1.51 65%
chicken breast 461.1 1.48 60%
turkey liver 1197.1 1.89 47%
beef kidney 934.3 1.57 52%
sirloin steak (lean) 352.1 1.77 57%
chicken liver 991.5 1.72 50%
frankfurter (fat free) 7.1 1.09 67%
lamb kidney 1179.7 1.12 52%
ground pork 436.8 1.85 54%
pork shoulder 409.0 1.62 56%
leg ham 329.5 1.65 56%
ground beef (lean) 177.9 1.44 60%
top round steak 12.0 2.09 56%
turkey 55.5 1.12 63%
bison 382.0 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
welk 653.7 2.75 82%
cod 367.0 2.90 71%
fish roe 3355.3 1.43 47%
octopus 742.2 1.64 71%
lobster 1087.1 0.89 71%
crab 1019.9 0.83 71%
clam 325.3 1.42 73%
halibut 1096.4 1.11 66%
scallop 65.7 1.11 77%
rockfish 817.0 1.09 66%
salmon 1638.2 1.56 52%
molluscs 25.6 0.69 77%
pollock 390.0 1.11 69%
haddock 85.5 1.16 71%
orange roughy 176.8 1.05 70%
shrimp 124.1 1.19 69%
white fish 66.2 1.08 70%
mussel 848.3 0.86 63%
whiting 309.3 1.16 66%
crayfish 506.0 0.82 67%
tuna 747.0 1.84 52%
abalone 209.6 1.89 57%
mollusks conch 981.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -5.0 3.22 98%
shallots -21.9 3.48 80%
lemongrass 102.8 0.99 93%
dried apples -1201.4 3.46 86%
poi -376.9 1.12 97%
garlic -6.3 1.49 89%
dried currants -1548.9 2.83 88%
grapefruit juice -318.6 0.46 95%
raisins -1723.1 2.96 89%
apple juice -503.3 0.47 97%
grapes -288.4 0.67 91%
amaranth leaves 432.7 0.21 86%
apricot nectar -499.9 0.56 94%
tangerine juice -546.1 0.50 95%
plantains -723.3 1.22 90%
prune juice -543.1 0.71 93%
canned pineapple -427.2 0.52 92%
canned tangerines -687.4 0.61 94%
taro -545.8 1.42 85%
apricots -60.0 0.48 86%
litchis -273.9 0.66 87%
quince -155.8 0.57 86%
yam -607.2 1.16 85%
ginger -55.0 0.80 81%
grapefruit -158.0 0.33 85%
canned peaches -1076.7 0.74 92%
prunes -941.0 1.07 87%
guava nectar -689.7 0.48 89%
grapefruit -96.8 0.30 83%
gooseberries, canned -568.7 0.73 84%
butternut squash 269.0 0.45 75%
pickle relish -2001.5 1.30 94%
sugar-apples, raw -452.6 0.94 79%
dried apples -833.7 0.57 86%
apples, canned, sweetened -801.2 0.67 84%
pumpkin 220.1 0.20 76%
apples, canned, sweetened -787.4 0.67 83%
pineapple -147.0 0.50 76%
oranges -184.3 0.46 77%
apples, raw, without skin -395.4 0.53 77%
mulberries -2.1 0.43 74%
celeriac 1.5 0.42 72%
winter squash 285.5 0.40 69%
sweet corn -244.8 0.86 71%
-261.8 0.53 74%
apricots -34.6 0.48 71%
pineapple juice, unsweetened -328.4 0.53 74%
apples, raw, without skin -537.9 0.56 76%
beets 2.4 0.43 70%
pomegrannets -158.2 0.83 68%
nectarines -167.8 0.44 72%
cantaloupe 10.7 0.34 70%

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) 95 205
fat (g) 25 135
carbs (g) 0 50
energy (calories) 1800

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

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