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
3.4
Zinc : Copper
52.5
Potassium : Sodium
0.6
Calcium : Magnesium
2.9
Iron : Copper
20.8
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
Iron 123%
Copper 133%
Manganese 139%
Vitamin D 143%
Thiamin (B1) 158%
Magnesium 180%
Panto Acid (B5) 182%
Calcium 191%
Potassium 192%
Phosphorus 211%
Omega-3 254%
Folate 281%

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 685.4 1.75 60%
veal liver 716.3 1.92 55%
pork liver 305.7 1.65 59%
lamb liver 725.1 1.68 48%
veal -46.8 1.51 65%
egg white -111.7 0.52 74%
pork chops 257.3 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
welk 359.8 2.75 82%
cod 86.8 2.90 71%
octopus 116.7 1.64 71%
lobster 349.9 0.89 71%
crab 317.6 0.83 71%
scallop -60.0 1.11 77%
molluscs -32.2 0.69 77%
clam -134.0 1.42 73%
haddock 1.4 1.16 71%
halibut 211.0 1.11 66%
white fish 32.1 1.08 70%
pollock 66.9 1.11 69%
shrimp -11.4 1.19 69%
rockfish 132.2 1.09 66%
crayfish 172.2 0.82 67%
orange roughy -112.8 1.05 70%
mussel 262.5 0.86 63%
mollusks conch 472.4 1.30 54%
whiting -8.6 1.16 66%
fish roe 702.9 1.43 47%
abalone 43.1 1.89 57%
salmon 422.8 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -2.3 3.22 98%
shallots 7.7 3.48 80%
lemongrass 286.4 0.99 93%
dried apples -391.2 3.46 86%
dried currants -377.2 2.83 88%
poi -137.9 1.12 97%
garlic -0.4 1.49 89%
raisins -618.4 2.96 89%
plantains -29.8 1.22 90%
grapefruit juice -29.9 0.46 95%
canned pineapple 64.8 0.52 92%
jerusalem-artichokes 171.8 0.73 87%
tangerine juice -66.9 0.50 95%
apple juice -180.7 0.47 97%
taro -55.3 1.42 85%
flax seed 1513.2 5.34 12%
yam 29.3 1.16 85%
prune juice -141.7 0.71 93%
grapes -51.9 0.67 91%
pumpkin seeds 1018.5 5.59 19%
canned tangerines -224.9 0.61 94%
amaranth leaves 281.7 0.21 86%
apricot nectar -223.0 0.56 94%
litchis -78.8 0.66 87%
leeks 86.7 0.61 83%
quince -26.8 0.57 86%
apricots -12.9 0.48 86%
grapefruit 65.8 0.33 85%
prunes -305.8 1.07 87%
canned peaches -411.6 0.74 92%
ginger 22.4 0.80 81%
lima beans 303.7 1.13 70%
grapefruit 61.1 0.30 83%
gooseberries, canned -220.5 0.73 84%
butternut squash 260.6 0.45 75%
pickle relish -873.8 1.30 94%
guava nectar -342.4 0.48 89%
sugar-apples, raw -70.5 0.94 79%
seaweed (laver) 81.0 0.35 80%
pinto beans 5.4 0.22 83%
dried apples -274.3 0.57 86%
seaweed (wakame) 32.9 0.45 79%
apples, canned, sweetened -297.5 0.67 84%
sweet corn 164.3 0.86 71%
apples, canned, sweetened -288.6 0.67 83%
pumpkin 201.0 0.20 76%
oranges 53.7 0.46 77%
pineapple 61.1 0.50 76%
seaweed (kelp) 23.3 0.43 77%
cashews 5.5 5.80 26%
celeriac 134.7 0.42 72%
raisins -657.0 2.99 67%
mung beans 157.2 0.19 74%
winter squash 272.0 0.40 69%
bananas -5.3 0.89 71%
pineapple juice, unsweetened -15.0 0.53 74%
-15.0 0.53 74%
sesame butter 119.2 5.86 21%
apples, raw, without skin -166.2 0.53 77%
yeast extract spread 93.4 1.85 59%
mulberries 39.9 0.43 74%
beets 135.9 0.43 70%
apples, raw, without skin -170.9 0.56 76%
catsup -363.8 1.01 75%
apricots 6.7 0.48 71%
nectarines 9.9 0.44 72%
pomegrannets -3.5 0.83 68%
cantaloupe 95.6 0.34 70%
peaches 10.3 0.39 70%
sunflower seeds 341.4 5.46 15%

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) 55 175
fat (g) 15 120
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 October 12 2019 while her least nutrient-dense day is October 18 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

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