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
1.2
Zinc : Copper
5.5
Potassium : Sodium
3.1
Calcium : Magnesium
2.1
Iron : Copper
6.6
Calcium : Phosphorus
0.6

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 12%
Zinc 16%
Magnesium 18%
Thiamin (B1) 19%
Calcium 20%
Manganese 22%
Potassium 25%
Phosphorus 26%
Folate 27%
Niacin (B3) 27%
Iron 29%
Vitamin E 29%

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 -158.9 0.78 96%
chocolate milk (fat free) -0.7 0.67 91%
sour cream (fat free) -399.3 0.74 93%
beef liver 576.0 1.75 60%
veal liver 644.3 1.92 55%
pork liver 585.2 1.65 59%
cream cheese (low fat) -31.0 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 209.5 2.75 82%
cod 24.2 2.90 71%
octopus 249.4 1.64 71%
fish roe 1200.1 1.43 47%
crab 257.9 0.83 71%
scallop -127.5 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1169.5 3.78 69%
black beans 1045.7 3.41 73%
candied fruit -3.1 3.22 98%
white flour -2.4 3.67 92%
wheat flour -2.3 3.63 91%
kidney beans 630.6 3.37 74%
oat bran 1211.1 2.46 65%
egg noodles -304.3 3.84 83%
shallots -10.2 3.48 80%
Oats 191.7 3.89 70%
lemongrass 346.0 0.99 93%
cornmeal -591.7 3.70 89%
buckwheat -16.0 3.43 78%
sprouted wheat 5.4 1.98 90%
lupin seeds 877.3 3.71 51%
poi -98.5 1.12 97%
egg noodles, enriched -157.0 4.75 64%
bulgur -356.6 3.42 81%
cornmeal, yellow -479.7 3.62 81%
cornmeal, white -479.7 3.62 81%
dried apples -599.5 3.46 86%
wheat, soft white -205.3 3.40 76%
garlic -5.9 1.49 89%
rye flour -507.6 3.49 81%
rye flour 305.7 3.25 64%
barley, hulled -249.5 3.54 73%
oat flour -238.4 4.04 67%
corn-starch -1568.8 3.81 99%
corn flour, masa -792.2 3.63 82%
potato -83.1 0.93 91%
corn flour, whole-grain -724.5 3.61 81%
corn flour, whole yellow -724.5 3.61 81%
rye grain -475.8 3.38 77%
jerusalem-artichokes 117.0 0.73 87%
corn grain, yellow -705.8 3.65 79%
almond butter 1020.8 6.14 16%
grapefruit juice -199.1 0.46 95%
canned pineapple -104.5 0.52 92%
peas -64.1 3.52 63%
dried currants -884.7 2.83 88%
taro -150.1 1.42 85%
amaranth leaves 279.6 0.21 86%
grapes -125.9 0.67 91%
raisins -987.7 2.96 89%
apple juice -319.3 0.47 97%
plantains -338.6 1.22 90%
tangerine juice -254.8 0.50 95%
rice, brown, long-grain -188.2 1.23 86%
rice flour -1471.7 3.66 92%
pumpkin seeds 952.0 5.59 19%
couscous -395.3 1.12 91%
canned tangerines -329.3 0.61 94%
wild rice -145.8 1.01 86%
prune juice -298.2 0.71 93%
Noodles, egg, enriched, cooked -80.8 1.38 80%
leeks 109.4 0.61 83%
millet, cooked -220.5 1.19 85%
apricot nectar -348.0 0.56 94%
almonds 833.4 6.07 15%
pasta, whole-wheat -56.3 1.49 78%
rice noodles -560.3 1.08 93%
guten free pasta -721.3 1.79 90%
apricots -26.2 0.48 86%
pasta, gluten-free -323.8 1.38 84%
quince -93.7 0.57 86%
yam -288.9 1.16 85%
white rice -1800.8 3.65 95%
cowpeas 388.5 1.16 69%
ginger -16.2 0.80 81%
canned peaches -502.2 0.74 92%
buckwheat groats -102.1 0.92 81%
sweet potato -120.1 0.90 81%
litchis -298.6 0.66 87%
grapefruit -109.1 0.33 85%
pearled barley -1086.9 3.52 78%
seaweed (laver) 78.7 0.35 80%
lima beans 189.0 1.13 70%
pasta from corn flour -298.0 1.52 78%
quinoa 12.1 1.20 73%
pinto beans 4.5 0.22 83%
butternut squash 223.6 0.45 75%
sunflower seeds 830.7 5.46 15%
seaweed (wakame) 38.0 0.45 79%
grapefruit -76.3 0.30 83%

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 27 2019 while his least nutrient-dense day is September 18 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