Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Pavel get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle.

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 Pavel’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Pavel with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
6.4
Zinc : Copper
17.1
Potassium : Sodium
0.6
Calcium : Magnesium
0.6
Iron : Copper
7.6
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Pavel’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 14%
Calcium 32%
Potassium 42%
Manganese 43%
Phosphorus 68%
Omega-3 69%
Sodium 73%
Leucine 97%
Valine 99%
Magnesium 100%
Isoleucine 110%
Iron 111%
Lysine 111%

optimal foods for you

The foods listed below will provide Pavel with the nutrients that he is currently not getting in large amounts while also aligning with his 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
turkey 9960.4 1.89 50%
non-fat yogurt -70.5 0.78 96%
sour cream (fat free) -180.5 0.74 93%
chocolate milk (fat free) 0.4 0.67 91%
pork chops 1695.1 1.74 54%
egg white 800.6 0.52 74%
cream cheese (low fat) 110.3 1.05 76%
pork liver 995.5 1.65 59%
lean pastrami 305.2 0.95 73%
beef liver 794.4 1.75 60%
chicken breast 936.5 1.48 60%
veal 488.9 1.51 65%
top round steak 850.8 2.09 56%

Seafood based foods

food name nutrient density energy density insulin load
welk 1068.3 2.75 82%
cod 729.8 2.90 71%
clam 1449.5 1.42 73%
octopus 1071.3 1.64 71%
halibut 1756.8 1.11 66%
rockfish 1665.7 1.09 66%
fish roe 3038.1 1.43 47%
salmon 2432.3 1.56 52%
scallop 326.4 1.11 77%
lobster 974.4 0.89 71%
crab 861.3 0.83 71%
orange roughy 635.8 1.05 70%
pollock 638.7 1.11 69%
whiting 798.2 1.16 66%
molluscs 167.2 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -1.5 3.22 98%
white flour -3.7 3.67 92%
wheat flour -3.4 3.63 91%
raisins -222.6 2.96 89%
dried currants -112.0 2.83 88%
egg noodles -616.0 3.84 83%
shallots -36.5 3.48 80%
egg noodles, enriched -132.9 4.75 64%
lemongrass 316.7 0.99 93%
wheat, soft white -217.8 3.40 76%
poi -205.7 1.12 97%
dried apples -1258.9 3.46 86%
garlic -16.3 1.49 89%
oat flour -294.0 4.04 67%
corn-starch -3114.7 3.81 99%
apple juice -72.0 0.47 97%
kidney beans -435.1 3.37 74%
prune juice 28.5 0.71 93%
grapefruit juice -40.1 0.46 95%
sprouted wheat -914.2 1.98 90%
apricot nectar -114.2 0.56 94%
potato -240.1 0.93 91%
black beans -674.7 3.41 73%
jerusalem-artichokes 210.2 0.73 87%
prunes -171.8 1.07 87%
rye flour -1704.7 3.49 81%
corn flour, masa -2099.5 3.63 82%
cornmeal -2810.4 3.70 89%
grapes -359.3 0.67 91%
garbanzo beans -1069.8 3.78 69%
couscous -831.6 1.12 91%
cornmeal, white -2104.6 3.62 81%
cornmeal, yellow -2104.6 3.62 81%
rice flour -3165.0 3.66 92%
guten free pasta -1343.3 1.79 90%
guava nectar -165.6 0.48 89%
rice noodles -1043.4 1.08 93%
tangerine juice -701.7 0.50 95%
corn flour, whole yellow -2125.2 3.61 81%
corn flour, whole-grain -2125.2 3.61 81%
white rice -3507.9 3.65 95%
quince 0.8 0.57 86%
plantains -967.4 1.22 90%
bulgur -2038.7 3.42 81%
litchis -236.6 0.66 87%
amaranth leaves 190.3 0.21 86%
apricots -87.5 0.48 86%
canned pineapple -713.6 0.52 92%
canned tangerines -981.0 0.61 94%
gooseberries, canned -184.0 0.73 84%
wild rice -664.6 1.01 86%
yam -653.2 1.16 85%
taro -932.4 1.42 85%
ginger -81.3 0.80 81%
leeks -178.6 0.61 83%
pasta, gluten-free -1014.5 1.38 84%
millet, cooked -915.2 1.19 85%
peas -936.5 3.52 63%
canned peaches -1254.4 0.74 92%
Oats -1917.7 3.89 70%
oat bran -282.9 2.46 65%
seaweed (laver) 117.0 0.35 80%
pinto beans 2.9 0.22 83%
lupin seeds -103.2 3.71 51%
rice, brown, long-grain -1189.4 1.23 86%
pasta, whole-wheat -702.2 1.49 78%
seaweed (wakame) 11.9 0.45 79%

macronutrients

The macronutrient split of Pavel’s diet is shown in the chart below.

macro targets

While Pavel’s 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) 75 205
fat (g) 20 140
carbs (g) 0 110
energy (calories) 2000

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 Pavel’s food log based on the harder to find 50% of the essential nutrients. Pavel’s most nutrient dense day is April 08 2019 while his least nutrient-dense day is April 14 2019.

best and worst days

Pavel’s food diary for the best and worst days are shown below for comparison. Pavel 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