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
3.6
Zinc : Copper
53.6
Potassium : Sodium
0.5
Calcium : Magnesium
4.5
Iron : Copper
21.4
Calcium : Phosphorus
1.3

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 118%
Copper 124%
Vitamin D 138%
Manganese 141%
Panto Acid (B5) 148%
Thiamin (B1) 152%
Magnesium 169%
Phosphorus 176%
Potassium 218%
Vitamin E 246%
Niacin (B3) 266%
Omega-3 279%
Folate 280%

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 1000.0 1.75 60%
veal liver 937.2 1.92 55%
lamb liver 1006.4 1.68 48%
pork liver 426.6 1.65 59%
pork chops 498.2 1.74 54%
veal 32.7 1.51 65%
chicken breast 131.7 1.48 60%
egg white -232.9 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
welk 300.3 2.75 82%
cod 180.6 2.90 71%
fish roe 1591.3 1.43 47%
octopus 168.6 1.64 71%
crab 514.7 0.83 71%
lobster 434.7 0.89 71%
scallop -9.2 1.11 77%
halibut 510.5 1.11 66%
clam -84.0 1.42 73%
molluscs 20.2 0.69 77%
haddock 18.3 1.16 71%
pollock 110.5 1.11 69%
white fish 30.2 1.08 70%
mollusks conch 784.6 1.30 54%
salmon 758.5 1.56 52%
shrimp 21.5 1.19 69%
rockfish 212.5 1.09 66%
crayfish 286.3 0.82 67%
orange roughy -67.1 1.05 70%
whiting 13.2 1.16 66%
mussel 321.3 0.86 63%
abalone 18.6 1.89 57%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -3.7 3.22 98%
shallots -1.9 3.48 80%
lemongrass 272.5 0.99 93%
dried apples -601.3 3.46 86%
poi -64.1 1.12 97%
sunflower seeds 2007.9 5.46 15%
garlic -3.5 1.49 89%
dried currants -755.8 2.83 88%
raisins -916.4 2.96 89%
plantains -204.3 1.22 90%
taro -18.0 1.42 85%
grapefruit juice -136.4 0.46 95%
jerusalem-artichokes 145.9 0.73 87%
tangerine juice -179.3 0.50 95%
canned pineapple -73.9 0.52 92%
apple juice -306.3 0.47 97%
grapes -110.8 0.67 91%
amaranth leaves 320.8 0.21 86%
almond butter 1095.8 6.14 16%
prune juice -271.1 0.71 93%
yam -84.3 1.16 85%
canned tangerines -371.1 0.61 94%
apricot nectar -330.2 0.56 94%
pumpkin seeds 1085.1 5.59 19%
leeks 86.4 0.61 83%
apricots -16.2 0.48 86%
quince -62.2 0.57 86%
litchis -179.4 0.66 87%
canned peaches -535.4 0.74 92%
grapefruit 9.0 0.33 85%
ginger 10.0 0.80 81%
almonds 837.3 6.07 15%
butternut squash 356.1 0.45 75%
grapefruit 20.6 0.30 83%
prunes -537.4 1.07 87%
lima beans 258.4 1.13 70%
seaweed (laver) 104.2 0.35 80%
pinto beans 6.6 0.22 83%
seaweed (wakame) 41.0 0.45 79%
gooseberries, canned -362.1 0.73 84%
sugar-apples, raw -189.1 0.94 79%
guava nectar -522.9 0.48 89%
pickle relish -1180.9 1.30 94%
pumpkin 305.1 0.20 76%
dried apples -419.6 0.57 86%
apples, canned, sweetened -433.5 0.67 84%
sweet corn 125.6 0.86 71%
apples, canned, sweetened -422.2 0.67 83%
seaweed (kelp) 25.8 0.43 77%
flax seed 1029.2 5.34 12%
oranges -4.8 0.46 77%
pineapple -16.2 0.50 76%
winter squash 384.0 0.40 69%
celeriac 182.2 0.42 72%
mung beans 172.3 0.19 74%
mulberries 76.3 0.43 74%
yeast extract spread 108.8 1.85 59%
sesame butter 105.8 5.86 21%
catsup -361.1 1.01 75%
apples, raw, without skin -262.9 0.53 77%
nectarines 47.0 0.44 72%
beets 115.8 0.43 70%
-153.3 0.53 74%
pineapple juice, unsweetened -153.3 0.53 74%
apricots 11.6 0.48 71%
apples, raw, without skin -274.2 0.56 76%
bananas -188.1 0.89 71%
pomegrannets -44.0 0.83 68%
cantaloupe 73.1 0.34 70%
peaches 41.2 0.39 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 June 22 2019 while her least nutrient-dense day is June 19 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