Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 and being paleo.

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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
5.1
Zinc : Copper
15.0
Potassium : Sodium
0.5
Calcium : Magnesium
2.2
Iron : Copper
15.5
Calcium : Phosphorus
1.1

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 48%
Iron 70%
Vitamin D 81%
Copper 101%
Vitamin E 128%
Thiamin (B1) 148%
Folate 156%
Phosphorus 167%
Potassium 184%
Panto Acid (B5) 186%
Zinc 187%

optimal foods for you

The foods listed below will provide she 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
beef liver 5.1 1.75 60%
veal liver 5.0 1.92 55%
lamb liver 5.5 1.68 48%
chicken liver 4.2 1.72 50%
turkey liver 4.0 1.89 47%
pork liver 2.8 1.65 59%
beef kidney 2.8 1.57 52%
lamb kidney 2.9 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
crab 4.1 0.83 71%
lobster 3.8 0.89 71%
cod 1.6 2.90 71%
welk 0.5 2.75 82%
crayfish 3.2 0.82 67%
fish roe 4.4 1.43 47%
mussel 2.9 0.86 63%
trout 3.5 1.68 45%
halibut 2.1 1.11 66%
mollusks conch 2.9 1.30 54%
white fish 1.5 1.08 70%
oysters 2.3 1.02 59%
rockfish 1.7 1.09 66%
octopus 0.8 1.64 71%
salmon 2.3 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 10.0 0.35 80%
watercress 9.9 0.11 65%
radicchio 9.1 0.23 68%
spinach 10.1 0.23 49%
amaranth leaves 6.9 0.21 86%
seaweed (wakame) 7.0 0.45 79%
asparagus 9.6 0.22 50%
yeast extract spread 7.2 1.85 59%
coriander 10.6 0.23 30%
chicory greens 11.0 0.23 23%
spirulina 6.7 0.26 70%
white mushroom 7.0 0.22 65%
broccoli 7.8 0.35 50%
pumpkin 5.7 0.20 76%
chard 7.7 0.19 51%
lemongrass 3.4 0.99 93%
seaweed (kelp) 5.0 0.43 77%
portabella mushrooms 6.8 0.29 55%
arugula 7.6 0.25 45%
beet greens 8.3 0.22 35%
butternut squash 4.6 0.45 75%
parsley 6.9 0.36 48%
lettuce 6.9 0.15 50%
escarole 8.8 0.19 24%
mung beans 4.6 0.19 74%
pinto beans 3.7 0.22 83%
celery 6.5 0.18 50%
chives 6.5 0.30 48%
endive 10.0 0.17 7%
okra 6.1 0.22 50%
winter squash 4.2 0.40 69%
cauliflower 5.9 0.25 50%
shiitake mushroom 5.0 0.39 58%
peas 4.2 0.42 65%
onions 4.3 0.32 65%
kale 4.6 0.28 60%
chinese cabbage 5.2 0.12 54%
turnip greens 5.7 0.29 44%
shallots 0.2 3.48 80%
poi 0.5 1.12 97%
beets 3.1 0.43 70%
mustard greens 5.9 0.27 36%
leeks 1.5 0.61 83%
taro 0.8 1.42 85%
jerusalem-artichokes 1.1 0.73 87%
brussel sprouts 4.5 0.42 50%
sunflower seeds 3.4 5.46 15%
banana pepper 5.7 0.27 36%
snap beans 3.9 0.15 58%
red peppers 5.2 0.31 40%
zucchini 5.3 0.17 40%
jalapeno peppers 5.5 0.27 37%
candied fruit -2.1 3.22 98%
raisins -1.2 2.96 89%
garlic -0.0 1.49 89%
summer squash 4.6 0.19 45%
celeriac 2.0 0.42 72%
cabbage 3.6 0.23 55%
carrots 2.7 0.41 64%
dried currants -1.3 2.83 88%
grapefruit 1.2 0.30 83%
grapefruit 0.9 0.33 85%
canned pineapple 0.1 0.52 92%
dried apples -1.7 3.46 86%
artichokes 3.7 0.47 49%
yam 0.2 1.16 85%
pickles 4.8 0.12 40%
cucumber 4.8 0.12 40%
plantains -0.6 1.22 90%
chayote 4.4 0.24 41%
apricots 1.5 0.48 71%
mulberries 1.2 0.43 74%
grapefruit juice -0.6 0.46 95%
red cabbage 2.9 0.29 55%
tangerine juice -0.7 0.50 95%
eggplant 4.6 0.25 35%
radishes 3.9 0.16 43%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 175
fat (g) 15 120
carbs (g) 0 80
energy (calories) 1700

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is February 11 2019 while her least nutrient-dense day is February 14 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes