Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Gene get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being vegan.

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 Gene’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
3.4
Zinc : Copper
18.6
Potassium : Sodium
1.5
Calcium : Magnesium
3.0
Iron : Copper
10.4
Calcium : Phosphorus
1.1

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 37%
Potassium 57%
Niacin (B3) 62%
Panto Acid (B5) 68%
Lysine 78%
Magnesium 79%
Methionine 82%
Phosphorus 87%
Leucine 89%
Valine 91%
Isoleucine 101%
Thiamin (B1) 102%
Selenium 107%

optimal foods for you

The foods listed below will provide Gene with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Plant based foods

food name nutrient density energy density insulin load
peanut butter -98.8 5.90 18%
hazelnuts -1234.4 6.29 10%
sesame butter -427.2 5.86 21%
brazil nuts -2250.3 6.59 9%
pumpkin seeds -1649.9 5.59 19%
olives -10.5 1.45 3%
corn bran -210.0 2.24 12%
flax seed -2371.6 5.34 12%
wheat bran 665.2 2.16 38%
endive 19.0 0.17 7%
egg noodles, enriched -146.3 4.75 64%
butternuts -3570.5 6.12 17%
coconut meat -2239.7 3.54 10%
lupin seeds -277.5 3.71 51%
sesame seeds -4224.0 6.31 10%
natto -93.6 2.11 39%
alfalfa 62.6 0.23 19%
pili nuts -5247.5 7.19 7%
oat flour -164.1 4.04 67%
pistachio nuts -3561.7 5.69 22%
oat bran 761.8 2.46 65%
chicory greens 22.7 0.23 23%
walnuts -4462.5 6.19 13%
tofu 174.7 0.83 34%
blackberries 11.1 0.43 27%
raspberries -11.2 0.52 30%
avocado -2005.4 1.60 8%
coriander 5.6 0.23 30%
coconut -2651.4 4.43 34%
cashews -3993.1 5.80 26%
edamame -215.0 1.21 41%
pecans -5809.6 6.91 6%
banana pepper 130.2 0.27 36%
peanuts -4640.7 5.99 18%
beet greens 20.8 0.22 35%
mustard greens 74.2 0.27 36%
eggplant -18.6 0.25 35%
yeast extract spread 99.8 1.85 59%
turnip greens 309.7 0.29 44%
collards -94.6 0.33 37%
soybeans (sprouted) 200.7 0.81 49%
jalapeno peppers -76.3 0.27 37%
shallots -55.9 3.48 80%
wheat, soft white -222.3 3.40 76%
zucchini 55.7 0.17 40%
sauerkraut -51.3 0.19 39%
pickles -4.5 0.12 40%
cucumber -4.5 0.12 40%
artichokes 244.3 0.47 49%
spinach 368.8 0.23 49%
red peppers -130.2 0.31 40%
chayote -78.1 0.24 41%
black beans -625.4 3.41 73%
radishes -20.5 0.16 43%
parsley 85.7 0.36 48%
arugula 12.1 0.25 45%
passion fruit -125.4 0.97 52%
summer squash 24.1 0.19 45%
portabella mushrooms 371.1 0.29 55%
asparagus 158.7 0.22 50%
brussel sprouts -0.3 0.42 50%
wheat flour -4.1 3.63 91%
white flour -5.0 3.67 92%
chives 4.3 0.30 48%
broccoli 41.8 0.35 50%
cauliflower 95.1 0.25 50%
pine nuts -6216.3 6.73 11%
okra 58.9 0.22 50%
gooseberries -11.2 0.44 52%
kidney beans -841.8 3.37 74%
lettuce 28.4 0.15 50%
chard 41.6 0.19 51%
peas -1541.0 3.52 63%
celery -11.7 0.18 50%
turnips 1.1 0.21 51%
boysenberries -18.1 0.50 54%
shiitake mushroom 196.6 0.39 58%
chinese cabbage 130.9 0.12 54%
strawberries -259.2 0.32 49%
almonds -5860.4 6.07 15%
rhubarb 59.2 0.21 55%
red cabbage -27.4 0.29 55%
navy beans -503.7 1.40 61%
cabbage -23.4 0.23 55%
carambola -136.3 0.31 56%
gingko nuts -836.9 1.11 52%
rye flour -1645.6 3.25 64%
blueberries -300.3 0.57 56%
lentils -298.0 1.16 64%
kale 28.2 0.28 60%
candied fruit -2.2 3.22 98%
cherries -54.3 0.50 61%
macadamia nuts -7383.9 7.18 6%
Oats -1925.9 3.89 70%
snap beans -52.8 0.15 58%
peas 75.2 0.42 65%

macronutrients

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

protein

Gene’s protein intake is 1.4g/kg LBM or 76g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Gene’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 64
minimum nutrient optimiser ~24% 1.8 40
Gene 22% 1.43 76

macro targets

While Gene’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) 40 190
fat (g) 20 150
carbs (g) 0 40
energy (calories) 1650

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 Gene’s food log based on the harder to find 50% of the essential nutrients. Gene’s most nutrient dense day is June 18 2018 while his least nutrient-dense day is June 15 2018.

best and worst days

Gene’s food diary for the best and worst days are shown below for comparison. Gene 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)
Quest Bar, Rocky Road 210
Green Tea, Brewed, Unsweetened 7
Fiber mix 35
Spinach, Raw 9
Blueberries, Fresh 40
Chia Seeds 15
Ripple, Unsweetened Nutritious Plant-based Milk, Original 105
Vega One, Nutritional Shake, French Vanilla 160
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 172
Florida Bottling Company, Inc., Lakewood, Organic Super Veggie Juice 48
Walnuts 185
Vitamin mix May 2018 17
Pizza, Homemade or Restaurant, Cheese, Thin Crust 390
Diet Coke 7

Worst Day

food name energy (kcal)
Quest Bar, Rocky Road 420
Green Tea, Brewed, Unsweetened 7
Blackberries, Fresh 6
Blueberries, Fresh 8
Baja Fresh, salad, tostada, chicken & black bean 816
Diet Coke 7
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 172
Salami, Genoa 102
Grapes, Fresh 20
Blue Cheese 18
Strawberries, Fresh 5
Red Wine, Other Types 100
Cheesecake, Plain or Flavored, Graham Cracker Crust, Homemade 206
Vitamin mix May 2018 17
Walnuts 185

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