Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help David 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.

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 David’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
2.4
Zinc : Copper
15.3
Potassium : Sodium
1.2
Calcium : Magnesium
5.2
Iron : Copper
22.8
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that David’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 42%
Magnesium 58%
Sodium 58%
Potassium 77%
Thiamin (B1) 85%
Vitamin E 88%
Niacin (B3) 98%
Folate 101%
Copper 102%
Zinc 103%
Vitamin B6 139%
Panto Acid (B5) 144%
Phosphorus 147%

optimal foods for you

The foods listed below will provide David 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 8.5 1.75 60%
veal liver 8.6 1.92 55%
chicken liver 8.0 1.72 50%
turkey liver 7.4 1.89 47%
lamb liver 7.5 1.68 48%
pork liver 5.3 1.65 59%
chicken breast 4.3 1.48 60%
lamb kidney 5.5 1.12 52%
veal 3.2 1.51 65%

Seafood based foods

food name nutrient density energy density insulin load
welk 2.3 2.75 82%
crab 6.2 0.83 71%
cod 3.2 2.90 71%
lobster 5.2 0.89 71%
octopus 3.6 1.64 71%
crayfish 4.4 0.82 67%
halibut 4.1 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 12.8 0.35 80%
amaranth leaves 11.6 0.21 86%
watercress 14.3 0.11 65%
spinach 14.6 0.23 49%
yeast extract spread 10.8 1.85 59%
asparagus 13.9 0.22 50%
seaweed (wakame) 9.4 0.45 79%
radicchio 11.2 0.23 68%
coriander 16.1 0.23 30%
white mushroom 11.1 0.22 65%
spirulina 9.7 0.26 70%
chard 12.1 0.19 51%
butternut squash 8.4 0.45 75%
chicory greens 15.5 0.23 23%
mung beans 8.5 0.19 74%
pinto beans 7.3 0.22 83%
wheat bran 10.7 2.16 38%
portabella mushrooms 10.8 0.29 55%
broccoli 11.2 0.35 50%
okra 11.2 0.22 50%
lemongrass 4.5 0.99 93%
lettuce 11.3 0.15 50%
pumpkin 7.6 0.20 76%
chives 11.0 0.30 48%
parsley 10.8 0.36 48%
beet greens 12.7 0.22 35%
chinese cabbage 10.2 0.12 54%
winter squash 7.6 0.40 69%
arugula 10.9 0.25 45%
seaweed (kelp) 6.5 0.43 77%
shallots 2.2 3.48 80%
shiitake mushroom 9.0 0.39 58%
celery 10.3 0.18 50%
garbanzo beans 3.0 3.78 69%
kale 8.2 0.28 60%
cauliflower 9.4 0.25 50%
peas 7.2 0.42 65%
black beans 2.0 3.41 73%
mustard greens 10.7 0.27 36%
leeks 4.0 0.61 83%
buckwheat 1.1 3.43 78%
poi 1.5 1.12 97%
sweet potato 3.6 0.90 81%
zucchini 10.0 0.17 40%
kidney beans 1.5 3.37 74%
garlic 1.7 1.49 89%
summer squash 9.2 0.19 45%
sprouted wheat 0.9 1.98 90%
potato 2.0 0.93 91%
oat bran 3.6 2.46 65%
onions 6.3 0.32 65%
banana pepper 10.2 0.27 36%
celeriac 4.9 0.42 72%
turnip greens 8.8 0.29 44%
bulgur -0.0 3.42 81%
rice flour -2.2 3.66 92%
rye flour 2.0 3.25 64%
cabbage 7.0 0.23 55%
white rice -2.7 3.65 95%
cornmeal -2.0 3.70 89%
snap beans 6.6 0.15 58%
taro 1.4 1.42 85%
brussel sprouts 7.3 0.42 50%
rye grain -0.1 3.38 77%
Oats 0.2 3.89 70%
artichokes 7.2 0.47 49%
red peppers 8.5 0.31 40%
beets 4.4 0.43 70%
corn grain, yellow -0.8 3.65 79%
wheat, soft white -0.2 3.40 76%
carrots 5.0 0.41 64%
plantains 0.5 1.22 90%
jerusalem-artichokes 1.5 0.73 87%
cornmeal, white -1.4 3.62 81%
cornmeal, yellow -1.4 3.62 81%
jalapeno peppers 8.7 0.27 37%
escarole 10.4 0.19 24%
red cabbage 6.2 0.29 55%
dried currants -1.5 2.83 88%
corn-starch -4.2 3.81 99%
endive 12.6 0.17 7%
rye flour -1.4 3.49 81%
egg noodles -2.2 3.84 83%
raisins -1.9 2.96 89%

macronutrients

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

protein

David’s protein intake is 2.5g/kg LBM or 169g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how David’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 27
RDI/sedentary ~11% 0.8 54
typical ~16% 1.2 81
minimum nutrient optimiser ~24% 1.8 120
David 28% 2.52 169

macro targets

While David’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) 120 225
fat (g) 25 160
carbs (g) 0 125
energy (calories) 2200

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 David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is October 31 2017 while his least nutrient-dense day is October 30 2017.

best and worst days

David’s food diary for the best and worst days are shown below for comparison. David 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)
Earthbound Farm, Organic Half & Half Baby Spinach, Spring Mix 41
Litehouse Ranch Dressing 173
Salmon, Pink, Canned, Drained, with Salt 196
Egg, Whole, Raw, Fresh 215
Protien Shake #1 (chocolate) 366
Brussels Sprouts, Cooked from Fresh 80
BulletProof Sushi Rice 378
Pozole with hominy 396
Cabbage, Green, Raw 11

Worst Day

food name energy (kcal)
Roast Beef, Chuck Eye, Visible Fat Eaten 748
Great Lakes, Gelatin 86
Nordic Omega-3 45
Ample, Meal Shake 600
Egg, Whole, Raw, Fresh 215
Wright, Naturally Smoked Applewood Bacon 180
Flax Seeds, Not Fortified 75
BulletProof Sushi Rice 378
Sauerkraut 45
Protien Shake #1 (chocolate) 366
Kar's, Sweet 'n Salty Mix 270

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes