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
Potassium 57%
Niacin (B3) 62%
Panto Acid (B5) 68%
Vitamin C 74%
Calcium 76%
Lysine 78%
Magnesium 79%
Methionine 82%
Phosphorus 87%
Leucine 89%
Valine 91%
Sodium 100%
Isoleucine 101%

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 -21.7 5.90 18%
hazelnuts -1124.9 6.29 10%
sesame butter -392.8 5.86 21%
pumpkin seeds -1167.0 5.59 19%
olives -7.1 1.45 3%
corn bran -139.8 2.24 12%
endive 16.1 0.17 7%
wheat bran 247.7 2.16 38%
egg noodles, enriched -172.7 4.75 64%
flax seed -2960.8 5.34 12%
butternuts -3185.2 6.12 17%
lupin seeds -226.9 3.71 51%
coconut meat -2045.2 3.54 10%
natto 52.3 2.11 39%
brazil nuts -4139.2 6.59 9%
alfalfa 59.5 0.23 19%
walnuts -3872.3 6.19 13%
sesame seeds -4128.5 6.31 10%
chicory greens 26.1 0.23 23%
blackberries 69.4 0.43 27%
pistachio nuts -3333.2 5.69 22%
tofu 141.1 0.83 34%
oat flour -314.4 4.04 67%
raspberries 48.1 0.52 30%
peanuts -3868.0 5.99 18%
avocado -1744.1 1.60 8%
coriander 5.9 0.23 30%
banana pepper 184.5 0.27 36%
edamame -168.6 1.21 41%
cashews -3645.9 5.80 26%
pili nuts -5424.3 7.19 7%
mustard greens 97.1 0.27 36%
coconut -2541.1 4.43 34%
beet greens 19.3 0.22 35%
eggplant -13.3 0.25 35%
turnip greens 332.5 0.29 44%
yeast extract spread 73.1 1.85 59%
collards -48.2 0.33 37%
pecans -5405.1 6.91 6%
oat bran -53.4 2.46 65%
soybeans (sprouted) 192.8 0.81 49%
jalapeno peppers -59.8 0.27 37%
shallots -49.0 3.48 80%
zucchini 68.7 0.17 40%
sauerkraut -31.4 0.19 39%
red peppers -38.3 0.31 40%
artichokes 279.2 0.47 49%
passion fruit 113.2 0.97 52%
wheat, soft white -315.1 3.40 76%
pickles -13.7 0.12 40%
cucumber -13.7 0.12 40%
spinach 328.3 0.23 49%
chayote -55.0 0.24 41%
parsley 132.0 0.36 48%
radishes -2.8 0.16 43%
summer squash 37.8 0.19 45%
arugula 13.7 0.25 45%
brussel sprouts 44.2 0.42 50%
pine nuts -5521.3 6.73 11%
cauliflower 135.3 0.25 50%
wheat flour -4.4 3.63 91%
white flour -5.0 3.67 92%
broccoli 77.9 0.35 50%
chives 5.4 0.30 48%
gooseberries 47.8 0.44 52%
asparagus 89.0 0.22 50%
black beans -764.1 3.41 73%
almonds -5026.0 6.07 15%
portabella mushrooms 267.5 0.29 55%
okra 39.8 0.22 50%
kidney beans -762.5 3.37 74%
lettuce 23.7 0.15 50%
chard 48.8 0.19 51%
boysenberries 13.1 0.50 54%
celery -4.3 0.18 50%
turnips 6.9 0.21 51%
strawberries -162.6 0.32 49%
chinese cabbage 158.7 0.12 54%
shiitake mushroom 146.7 0.39 58%
rhubarb 70.8 0.21 55%
peas -1537.4 3.52 63%
red cabbage -35.3 0.29 55%
cabbage -6.9 0.23 55%
carambola -80.3 0.31 56%
navy beans -482.0 1.40 61%
gingko nuts -767.1 1.11 52%
blueberries -268.1 0.57 56%
kale 69.4 0.28 60%
lentils -261.5 1.16 64%
cherries -8.2 0.50 61%
kiwifruit -398.0 0.61 55%
candied fruit -1.8 3.22 98%
rye flour -1586.8 3.25 64%
snap beans -30.6 0.15 58%
peas 91.7 0.42 65%
pomegrannets -34.3 0.83 68%

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 13 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)
Kefir, plain, low fat (0.5-1.9% M.F.) 43
Blueberries, Fresh 61
Chia Seeds 49
Cinnamon, Ground 1
Green Tea, Brewed, Unsweetened 7
Walnuts 278
Brussels Sprouts, Cooked from Fresh 56
Starbucks, sandwich, bbq beef brisket, with sourdough 510
Beer, higher alcohol (e.g. craft beer) 142
Metamucil, Sugar-Free, Orange Smooth 18
Now, Acacia Fiber 8
Cider Vinegar 3
Pizza, Homemade or Restaurant, Cheese, Thick Crust or Deep Dish 335
Diet Coke 7

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