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
3.8
Zinc : Copper
12.9
Potassium : Sodium
0.6
Calcium : Magnesium
2.2
Iron : Copper
19.6
Calcium : Phosphorus
1.4

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 106%
Copper 122%
Manganese 124%
Vitamin D 135%
Panto Acid (B5) 152%
Thiamin (B1) 163%
Phosphorus 164%
Zinc 193%

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 646.5 1.75 60%
lamb liver 884.9 1.68 48%
veal liver 631.9 1.92 55%
pork chops 543.2 1.74 54%
pork liver 327.8 1.65 59%
beef kidney 333.9 1.57 52%
lamb kidney 420.6 1.12 52%
veal -6.1 1.51 65%
leg ham 122.8 1.65 56%
pork shoulder 112.0 1.62 56%
chicken liver 237.3 1.72 50%
turkey liver 235.2 1.89 47%
chicken breast -7.1 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
welk 190.5 2.75 82%
fish roe 1005.9 1.43 47%
cod 73.9 2.90 71%
lobster 338.8 0.89 71%
crab 278.1 0.83 71%
octopus 77.1 1.64 71%
salmon 555.6 1.56 52%
scallop 21.7 1.11 77%
halibut 231.6 1.11 66%
molluscs 34.3 0.69 77%
clam -77.9 1.42 73%
white fish 31.8 1.08 70%
rockfish 137.7 1.09 66%
haddock -3.9 1.16 71%
crayfish 162.4 0.82 67%
shrimp 7.6 1.19 69%
pollock 14.3 1.11 69%
abalone 101.5 1.89 57%
mussel 200.6 0.86 63%
whiting 22.2 1.16 66%
orange roughy -62.6 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -1.4 3.22 98%
shallots -3.7 3.48 80%
dried apples -266.8 3.46 86%
lemongrass 73.4 0.99 93%
garlic 1.6 1.49 89%
poi -109.7 1.12 97%
dried currants -337.7 2.83 88%
canned pineapple 34.5 0.52 92%
jerusalem-artichokes 84.1 0.73 87%
grapefruit juice -87.3 0.46 95%
raisins -500.9 2.96 89%
tangerine juice -91.9 0.50 95%
grapes -37.9 0.67 91%
apple juice -153.3 0.47 97%
sunflower seeds 695.3 5.46 15%
canned tangerines -147.5 0.61 94%
taro -94.4 1.42 85%
plantains -185.7 1.22 90%
flax seed 779.0 5.34 12%
amaranth leaves 106.1 0.21 86%
apricot nectar -157.8 0.56 94%
yam -84.2 1.16 85%
prune juice -184.7 0.71 93%
apricots -15.8 0.48 86%
quince -29.9 0.57 86%
litchis -74.3 0.66 87%
leeks -10.8 0.61 83%
canned peaches -269.1 0.74 92%
ginger -8.7 0.80 81%
grapefruit -13.6 0.33 85%
gooseberries, canned -94.4 0.73 84%
grapefruit -1.0 0.30 83%
lima beans 116.4 1.13 70%
seaweed (laver) 42.0 0.35 80%
pickle relish -500.8 1.30 94%
guava nectar -198.9 0.48 89%
pinto beans 2.5 0.22 83%
prunes -292.8 1.07 87%
seaweed (wakame) 14.9 0.45 79%
dried apples -189.8 0.57 86%
apples, canned, sweetened -177.7 0.67 84%
sugar-apples, raw -105.1 0.94 79%
apples, canned, sweetened -175.5 0.67 83%
pineapple 28.1 0.50 76%
butternut squash 42.0 0.45 75%
seaweed (kelp) 4.7 0.43 77%
oranges -5.2 0.46 77%
sweet corn 34.8 0.86 71%
pumpkin 71.7 0.20 76%
pumpkin seeds 219.6 5.59 19%
cashews -15.7 5.80 26%
celeriac 62.2 0.42 72%
sesame butter 75.3 5.86 21%
mung beans 67.8 0.19 74%
apples, raw, without skin -108.7 0.53 77%
yeast extract spread 30.4 1.85 59%
mulberries -18.7 0.43 74%
apples, raw, without skin -110.0 0.56 76%
-68.1 0.53 74%
pineapple juice, unsweetened -68.1 0.53 74%
apricots -7.8 0.48 71%
nectarines -21.1 0.44 72%
pomegrannets -26.1 0.83 68%
winter squash 35.6 0.40 69%
raisins -495.5 2.99 67%

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 April 14 2019 while her least nutrient-dense day is April 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