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
5.0
Zinc : Copper
37.9
Potassium : Sodium
0.5
Calcium : Magnesium
2.0
Iron : Copper
24.6
Calcium : Phosphorus
0.8

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
Copper 98%
Calcium 107%
Thiamin (B1) 111%
Iron 120%
Vitamin E 151%
Omega-3 153%
Phosphorus 165%
Panto Acid (B5) 182%
Potassium 193%
Magnesium 219%
Manganese 229%
Folate 231%
Riboflavin (B2) 290%

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 894.4 1.75 60%
veal liver 968.9 1.92 55%
lamb liver 1312.4 1.68 48%
pork liver 579.4 1.65 59%
beef kidney 619.0 1.57 52%
egg white -12.4 0.52 74%
lamb kidney 683.0 1.12 52%
veal -55.0 1.51 65%
turkey liver 519.5 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
welk 288.0 2.75 82%
cod 122.9 2.90 71%
fish roe 1639.3 1.43 47%
octopus 232.0 1.64 71%
lobster 532.9 0.89 71%
crab 523.5 0.83 71%
scallop -40.4 1.11 77%
clam -24.6 1.42 73%
mollusks conch 822.4 1.30 54%
mussel 542.8 0.86 63%
molluscs -22.3 0.69 77%
pollock 170.0 1.11 69%
haddock 14.9 1.16 71%
rockfish 230.4 1.09 66%
crayfish 278.0 0.82 67%
white fish 6.6 1.08 70%
shrimp 29.6 1.19 69%
halibut 129.3 1.11 66%
whiting 91.8 1.16 66%
orange roughy -80.7 1.05 70%
abalone 31.1 1.89 57%
tuna 291.8 1.84 52%
salmon 420.1 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -3.1 3.22 98%
shallots -0.8 3.48 80%
lemongrass 275.1 0.99 93%
almond butter 1537.6 6.14 16%
poi -28.2 1.12 97%
dried apples -516.6 3.46 86%
garlic -3.2 1.49 89%
sunflower seeds 1560.9 5.46 15%
dried currants -660.7 2.83 88%
raisins -752.3 2.96 89%
taro 11.8 1.42 85%
plantains -151.0 1.22 90%
grapefruit juice -104.3 0.46 95%
jerusalem-artichokes 119.0 0.73 87%
canned pineapple -27.3 0.52 92%
almonds 1070.2 6.07 15%
tangerine juice -134.8 0.50 95%
apple juice -259.8 0.47 97%
grapes -82.1 0.67 91%
amaranth leaves 310.2 0.21 86%
yam -54.7 1.16 85%
prune juice -230.1 0.71 93%
canned tangerines -315.3 0.61 94%
apricot nectar -285.1 0.56 94%
leeks 94.5 0.61 83%
apricots -13.1 0.48 86%
quince -49.8 0.57 86%
litchis -149.3 0.66 87%
grapefruit 30.3 0.33 85%
ginger 12.5 0.80 81%
canned peaches -484.6 0.74 92%
pumpkin seeds 726.2 5.59 19%
butternut squash 330.7 0.45 75%
grapefruit 40.9 0.30 83%
walnuts 704.9 6.19 13%
seaweed (laver) 133.2 0.35 80%
prunes -442.6 1.07 87%
lima beans 230.6 1.13 70%
pinto beans 5.7 0.22 83%
seaweed (wakame) 52.3 0.45 79%
pumpkin 311.1 0.20 76%
gooseberries, canned -291.6 0.73 84%
sugar-apples, raw -139.6 0.94 79%
guava nectar -462.6 0.48 89%
dried apples -363.1 0.57 86%
flax seed 925.7 5.34 12%
pickle relish -1042.8 1.30 94%
apples, canned, sweetened -377.5 0.67 84%
seaweed (kelp) 28.3 0.43 77%
oranges 20.4 0.46 77%
sweet corn 93.6 0.86 71%
apples, canned, sweetened -367.9 0.67 83%
winter squash 358.9 0.40 69%
pineapple 6.5 0.50 76%
mung beans 169.6 0.19 74%
celeriac 132.7 0.42 72%
mulberries 89.1 0.43 74%
yeast extract spread 109.2 1.85 59%
catsup -273.7 1.01 75%
sesame butter 85.2 5.86 21%
apples, raw, without skin -228.7 0.53 77%
-105.3 0.53 74%
pineapple juice, unsweetened -105.3 0.53 74%
beets 117.9 0.43 70%
nectarines 29.4 0.44 72%
bananas -121.4 0.89 71%
apricots 13.6 0.48 71%
apples, raw, without skin -237.2 0.56 76%

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) 55 190
fat (g) 20 120
carbs (g) 0 80
energy (calories) 1600

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 June 22 2020 while her least nutrient-dense day is June 21 2020.

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

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