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
2.8
Zinc : Copper
7.4
Potassium : Sodium
3.0
Calcium : Magnesium
2.1
Iron : Copper
8.2
Calcium : Phosphorus
0.7

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 10%
Vitamin D 12%
Vitamin A 23%
Vitamin E 27%
Potassium 33%
Magnesium 37%
Calcium 39%
Zinc 39%
Phosphorus 50%
Riboflavin (B2) 51%
Niacin (B3) 52%
Thiamin (B1) 52%
Manganese 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 -86.0 0.78 96%
chocolate milk (fat free) 0.0 0.67 91%
veal liver 924.0 1.92 55%
beef liver 823.3 1.75 60%
pork liver 742.4 1.65 59%
sour cream (fat free) -276.6 0.74 93%
lamb liver 1081.3 1.68 48%
cream cheese (low fat) -22.4 1.05 76%
pork chops 572.4 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
welk -0.2 2.75 82%
cod 35.4 2.90 71%
fish roe 1426.6 1.43 47%
octopus -13.0 1.64 71%
crab 225.8 0.83 71%
scallop -122.9 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -2.9 3.22 98%
white flour -2.3 3.67 92%
wheat flour -2.2 3.63 91%
almond butter 1639.7 6.14 16%
oat bran 1025.1 2.46 65%
buckwheat 163.4 3.43 78%
egg noodles -277.9 3.84 83%
shallots -17.6 3.48 80%
Oats 95.6 3.89 70%
sprouted wheat -13.3 1.98 90%
black beans 91.8 3.41 73%
lemongrass 137.5 0.99 93%
bulgur -306.2 3.42 81%
poi -106.2 1.12 97%
garbanzo beans 0.7 3.78 69%
cornmeal, yellow -446.9 3.62 81%
dried apples -542.8 3.46 86%
egg noodles, enriched -165.2 4.75 64%
cornmeal, white -451.7 3.62 81%
garlic -5.6 1.49 89%
almonds 1204.0 6.07 15%
cornmeal -869.7 3.70 89%
rye flour -480.2 3.49 81%
barley, hulled -185.8 3.54 73%
rye flour 240.1 3.25 64%
corn-starch -1393.7 3.81 99%
oat flour -242.1 4.04 67%
corn flour, masa -701.7 3.63 82%
rye grain -407.9 3.38 77%
potato -71.6 0.93 91%
wheat, soft white -372.2 3.40 76%
kidney beans -290.4 3.37 74%
corn grain, yellow -597.4 3.65 79%
corn flour, whole yellow -670.0 3.61 81%
corn flour, whole-grain -674.6 3.61 81%
sweet potato 303.6 0.90 81%
canned pineapple -88.4 0.52 92%
grapefruit juice -204.0 0.46 95%
grapes -101.0 0.67 91%
taro -130.1 1.42 85%
rice flour -1257.4 3.66 92%
plantains -282.8 1.22 90%
amaranth leaves 242.0 0.21 86%
rice, brown, long-grain -124.8 1.23 86%
tangerine juice -213.4 0.50 95%
apple juice -289.7 0.47 97%
canned tangerines -247.0 0.61 94%
raisins -907.3 2.96 89%
jerusalem-artichokes -52.1 0.73 87%
dried currants -877.3 2.83 88%
apricot nectar -253.9 0.56 94%
wild rice -136.7 1.01 86%
couscous -365.0 1.12 91%
prune juice -309.2 0.71 93%
lupin seeds 217.9 3.71 51%
millet, cooked -188.7 1.19 85%
guten free pasta -614.6 1.79 90%
pasta, gluten-free -253.2 1.38 84%
rice noodles -493.4 1.08 93%
apricots -10.5 0.48 86%
pasta, whole-wheat -70.2 1.49 78%
pumpkin seeds 735.4 5.59 19%
leeks 24.9 0.61 83%
white rice -1582.2 3.65 95%
yam -266.5 1.16 85%
quince -94.8 0.57 86%
canned peaches -422.7 0.74 92%
Noodles, egg, enriched, cooked -191.0 1.38 80%
butternut squash 317.3 0.45 75%
ginger -15.3 0.80 81%
buckwheat groats -105.4 0.92 81%
grapefruit -97.7 0.33 85%
seaweed (laver) 84.5 0.35 80%
litchis -274.2 0.66 87%
pasta from corn flour -249.9 1.52 78%
pickle relish -829.8 1.30 94%
pearled barley -1004.4 3.52 78%
pinto beans 3.0 0.22 83%
grapefruit -60.8 0.30 83%
pasta, gluten-free, corn -211.6 1.26 78%
seaweed (wakame) 23.2 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) 75 220
fat (g) 25 140
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 June 23 2019 while his least nutrient-dense day is June 20 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