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).

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
4.2
Zinc : Copper
55.2
Potassium : Sodium
0.6
Calcium : Magnesium
3.2
Iron : Copper
22.1
Calcium : Phosphorus
0.9

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 125%
Copper 127%
Manganese 139%
Vitamin D 140%
Thiamin (B1) 157%
Panto Acid (B5) 169%
Magnesium 173%
Potassium 189%
Phosphorus 194%
Calcium 206%
Omega-3 253%
Folate 274%
Sodium 287%

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 663.4 1.75 60%
veal liver 697.5 1.92 55%
lamb liver 1011.0 1.68 48%
pork liver 309.6 1.65 59%
veal -61.1 1.51 65%
egg white -137.2 0.52 74%
pork chops 192.2 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
welk 321.1 2.75 82%
cod 142.8 2.90 71%
fish roe 1397.8 1.43 47%
octopus 240.7 1.64 71%
lobster 522.6 0.89 71%
crab 432.1 0.83 71%
scallop 9.2 1.11 77%
salmon 906.6 1.56 52%
halibut 397.0 1.11 66%
rockfish 404.7 1.09 66%
clam -14.9 1.42 73%
molluscs 6.7 0.69 77%
pollock 192.4 1.11 69%
mussel 510.1 0.86 63%
haddock 22.8 1.16 71%
white fish 47.8 1.08 70%
whiting 148.6 1.16 66%
shrimp 18.0 1.19 69%
crayfish 235.7 0.82 67%
mollusks conch 522.1 1.30 54%
orange roughy -116.1 1.05 70%
abalone 57.2 1.89 57%
tuna 288.8 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -2.5 3.22 98%
shallots 5.0 3.48 80%
lemongrass 269.9 0.99 93%
dried apples -438.3 3.46 86%
dried currants -471.9 2.83 88%
garlic -1.4 1.49 89%
poi -195.9 1.12 97%
plantains -72.2 1.22 90%
raisins -718.1 2.96 89%
grapefruit juice -55.8 0.46 95%
canned pineapple 34.7 0.52 92%
jerusalem-artichokes 147.4 0.73 87%
tangerine juice -94.8 0.50 95%
apple juice -205.4 0.47 97%
taro -93.0 1.42 85%
grapes -66.5 0.67 91%
yam -3.1 1.16 85%
prune juice -181.0 0.71 93%
amaranth leaves 274.1 0.21 86%
walnuts 975.0 6.19 13%
canned tangerines -261.2 0.61 94%
pumpkin seeds 947.4 5.59 19%
flax seed 1325.1 5.34 12%
apricot nectar -255.1 0.56 94%
leeks 74.7 0.61 83%
apricots -16.7 0.48 86%
litchis -108.2 0.66 87%
quince -38.9 0.57 86%
grapefruit 48.2 0.33 85%
ginger 18.2 0.80 81%
canned peaches -457.2 0.74 92%
prunes -366.1 1.07 87%
grapefruit 45.6 0.30 83%
lima beans 267.7 1.13 70%
seaweed (laver) 94.1 0.35 80%
butternut squash 246.0 0.45 75%
pinto beans 5.2 0.22 83%
gooseberries, canned -261.5 0.73 84%
seaweed (wakame) 43.6 0.45 79%
guava nectar -380.8 0.48 89%
sugar-apples, raw -123.2 0.94 79%
dried apples -307.0 0.57 86%
pickle relish -950.6 1.30 94%
sweet corn 147.2 0.86 71%
apples, canned, sweetened -328.0 0.67 84%
pumpkin 189.9 0.20 76%
apples, canned, sweetened -318.8 0.67 83%
oranges 35.1 0.46 77%
pineapple 42.1 0.50 76%
seaweed (kelp) 22.5 0.43 77%
celeriac 120.5 0.42 72%
mung beans 151.4 0.19 74%
winter squash 254.1 0.40 69%
yeast extract spread 91.1 1.85 59%
sesame butter 97.8 5.86 21%
pineapple juice, unsweetened -44.2 0.53 74%
-44.2 0.53 74%
mulberries 26.2 0.43 74%
bananas -51.1 0.89 71%
apples, raw, without skin -186.4 0.53 77%
beets 128.7 0.43 70%
raisins -760.0 2.99 67%
apples, raw, without skin -192.0 0.56 76%
cashews -166.1 5.80 26%
apricots 2.9 0.48 71%
nectarines -4.4 0.44 72%
pomegrannets -19.4 0.83 68%
edamame 959.4 1.21 41%
cantaloupe 84.8 0.34 70%

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) 55 180
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 November 30 2019 while her least nutrient-dense day is November 28 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