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).

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
2.3
Zinc : Copper
6.3
Potassium : Sodium
1.6
Calcium : Magnesium
2.5
Iron : Copper
9.4
Calcium : Phosphorus
0.5

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
Sodium 20%
Thiamin (B1) 26%
Magnesium 27%
Manganese 30%
Calcium 33%
Zinc 34%
Potassium 35%
Vitamin D 43%
Niacin (B3) 47%
Folate 53%
Vitamin E 59%
Phosphorus 61%
Vitamin B6 61%

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
non-fat yogurt -135.3 0.78 96%
chocolate milk (fat free) -0.6 0.67 91%
sour cream (fat free) -365.1 0.74 93%
beef liver 528.3 1.75 60%
veal liver 609.6 1.92 55%
cream cheese (low fat) -23.6 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 38.2 2.75 82%
cod 111.2 2.90 71%
octopus 108.1 1.64 71%
halibut 496.5 1.11 66%
scallop -91.2 1.11 77%
crab 316.8 0.83 71%
fish roe 1234.5 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
black beans 1279.8 3.41 73%
candied fruit -3.7 3.22 98%
garbanzo beans 1128.7 3.78 69%
white flour -3.0 3.67 92%
wheat flour -3.0 3.63 91%
kidney beans 709.9 3.37 74%
egg noodles -340.9 3.84 83%
shallots 1.8 3.48 80%
oat bran 1043.0 2.46 65%
buckwheat -87.4 3.43 78%
lemongrass 284.3 0.99 93%
sprouted wheat -67.6 1.98 90%
poi -54.0 1.12 97%
dried apples -584.2 3.46 86%
cornmeal -932.0 3.70 89%
Oats -76.9 3.89 70%
lupin seeds 932.4 3.71 51%
bulgur -419.8 3.42 81%
egg noodles, enriched -234.7 4.75 64%
garlic -0.5 1.49 89%
cornmeal, white -636.8 3.62 81%
cornmeal, yellow -636.8 3.62 81%
rye flour -577.3 3.49 81%
rye flour 250.4 3.25 64%
potato -19.2 0.93 91%
corn-starch -1734.6 3.81 99%
corn flour, masa -828.4 3.63 82%
dried currants -788.8 2.83 88%
wheat, soft white -457.1 3.40 76%
raisins -907.3 2.96 89%
plantains -154.7 1.22 90%
corn flour, whole yellow -803.9 3.61 81%
corn flour, whole-grain -803.9 3.61 81%
rye grain -527.5 3.38 77%
barley, hulled -400.1 3.54 73%
taro -22.0 1.42 85%
corn grain, yellow -795.5 3.65 79%
grapefruit juice -154.0 0.46 95%
oat flour -408.6 4.04 67%
tangerine juice -181.1 0.50 95%
rice flour -1536.3 3.66 92%
apple juice -286.6 0.47 97%
canned pineapple -85.6 0.52 92%
jerusalem-artichokes 63.8 0.73 87%
grapes -91.2 0.67 91%
prune juice -206.9 0.71 93%
amaranth leaves 312.9 0.21 86%
yam -89.2 1.16 85%
canned tangerines -347.8 0.61 94%
couscous -435.5 1.12 91%
peas -165.3 3.52 63%
rice, brown, long-grain -226.3 1.23 86%
wild rice -160.0 1.01 86%
apricot nectar -345.2 0.56 94%
sweet potato 95.4 0.90 81%
rice noodles -622.3 1.08 93%
millet, cooked -270.8 1.19 85%
guten free pasta -791.5 1.79 90%
leeks 89.6 0.61 83%
apricots -17.0 0.48 86%
white rice -1960.2 3.65 95%
quince -81.6 0.57 86%
pasta, gluten-free -391.7 1.38 84%
Noodles, egg, enriched, cooked -214.3 1.38 80%
canned peaches -519.9 0.74 92%
pasta, whole-wheat -147.4 1.49 78%
ginger 4.6 0.80 81%
litchis -242.5 0.66 87%
grapefruit -27.5 0.33 85%
almond butter 721.0 6.14 16%
prunes -489.0 1.07 87%
butternut squash 333.9 0.45 75%
buckwheat groats -146.5 0.92 81%
grapefruit -14.6 0.30 83%
cowpeas 312.6 1.16 69%
seaweed (laver) 89.0 0.35 80%
pearled barley -1268.3 3.52 78%
pinto beans 5.4 0.22 83%
pasta from corn flour -354.5 1.52 78%
lima beans 177.7 1.13 70%
seaweed (wakame) 27.4 0.45 79%
almonds 617.4 6.07 15%
sugar-apples, raw -163.5 0.94 79%
quinoa -46.8 1.20 73%

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) 75 185
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 December 11 2019 while his least nutrient-dense day is December 30 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