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
3.2
Zinc : Copper
1.0
Potassium : Sodium
2.4
Calcium : Magnesium
2.1
Iron : Copper
1.2
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 8%
Vitamin D 8%
Magnesium 15%
Calcium 16%
Manganese 18%
Thiamin (B1) 19%
Zinc 20%
Potassium 22%
Vitamin E 25%
Phosphorus 27%
Omega-3 28%
Niacin (B3) 29%
Iron 34%

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 -141.4 0.78 96%
chocolate milk (fat free) -0.4 0.67 91%
sour cream (fat free) -367.5 0.74 93%
pork liver 481.2 1.65 59%
beef liver 393.0 1.75 60%
cream cheese (low fat) -31.5 1.05 76%
lean pastrami 128.6 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
welk 277.8 2.75 82%
cod 44.1 2.90 71%
octopus 274.2 1.64 71%
fish roe 1101.8 1.43 47%
crab 221.4 0.83 71%
scallop -113.4 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -2.8 3.22 98%
white flour -2.1 3.67 92%
wheat flour -2.0 3.63 91%
oat bran 1250.1 2.46 65%
Oats 302.4 3.89 70%
black beans 350.0 3.41 73%
buckwheat 134.9 3.43 78%
egg noodles -266.1 3.84 83%
shallots -10.5 3.48 80%
lemongrass 307.5 0.99 93%
almond butter 1429.2 6.14 16%
garbanzo beans 206.5 3.78 69%
sprouted wheat 36.2 1.98 90%
kidney beans 65.4 3.37 74%
bulgur -231.1 3.42 81%
cornmeal, yellow -359.6 3.62 81%
cornmeal, white -359.6 3.62 81%
poi -61.0 1.12 97%
wheat, soft white -82.6 3.40 76%
rye flour 400.3 3.25 64%
egg noodles, enriched -144.3 4.75 64%
cornmeal -752.4 3.70 89%
dried apples -523.8 3.46 86%
barley, hulled -71.6 3.54 73%
garlic -4.4 1.49 89%
rye flour -424.5 3.49 81%
almonds 1133.6 6.07 15%
oat flour -131.2 4.04 67%
pumpkin seeds 1132.6 5.59 19%
rye grain -350.0 3.38 77%
corn grain, yellow -528.1 3.65 79%
corn flour, whole yellow -610.2 3.61 81%
corn flour, whole-grain -610.2 3.61 81%
corn flour, masa -684.1 3.63 82%
potato -69.4 0.93 91%
corn-starch -1403.5 3.81 99%
jerusalem-artichokes 133.9 0.73 87%
lupin seeds 405.6 3.71 51%
dried currants -748.4 2.83 88%
canned pineapple -70.7 0.52 92%
raisins -831.0 2.96 89%
grapefruit juice -186.4 0.46 95%
taro -115.1 1.42 85%
grapes -106.8 0.67 91%
rice, brown, long-grain -123.1 1.23 86%
apple juice -279.1 0.47 97%
tangerine juice -224.1 0.50 95%
amaranth leaves 209.6 0.21 86%
plantains -309.6 1.22 90%
prune juice -234.3 0.71 93%
rice flour -1281.4 3.66 92%
canned tangerines -285.8 0.61 94%
wild rice -135.7 1.01 86%
couscous -361.4 1.12 91%
millet, cooked -186.1 1.19 85%
pasta, whole-wheat -21.8 1.49 78%
apricot nectar -298.8 0.56 94%
pasta, gluten-free -258.9 1.38 84%
leeks 63.3 0.61 83%
rice noodles -498.0 1.08 93%
apricots -20.8 0.48 86%
guten free pasta -641.9 1.79 90%
Noodles, egg, enriched, cooked -154.0 1.38 80%
quince -77.5 0.57 86%
yam -259.6 1.16 85%
ginger -12.4 0.80 81%
canned peaches -437.7 0.74 92%
white rice -1586.7 3.65 95%
sweet potato -72.4 0.90 81%
buckwheat groats -73.6 0.92 81%
pearled barley -902.2 3.52 78%
flax seed 980.9 5.34 12%
wheat bran 1082.9 2.16 38%
peas -388.6 3.52 63%
lima beans 190.8 1.13 70%
grapefruit -108.3 0.33 85%
litchis -283.4 0.66 87%
pasta from corn flour -249.2 1.52 78%
seaweed (laver) 55.0 0.35 80%
butternut squash 201.6 0.45 75%
pinto beans 3.5 0.22 83%
sunflower seeds 728.7 5.46 15%
quinoa 2.5 1.20 73%
seaweed (wakame) 27.3 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 August 11 2019 while his least nutrient-dense day is July 26 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