Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Bruno 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 Bruno’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
19.9
Zinc : Copper
3.1
Potassium : Sodium
3.4
Calcium : Magnesium
0.9
Iron : Copper
3.8
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Bruno’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue.

nutrient % DRI prioritize
Sodium 22%
Vitamin D 25%
Niacin (B3) 55%
Calcium 76%
Omega-3 77%
Potassium 81%
Zinc 110%
Thiamin (B1) 119%
Panto Acid (B5) 121%
Vitamin B12 137%
Vitamin B6 143%
Phosphorus 146%
Magnesium 177%
Cystine 439%
Folate 198%
Riboflavin (B2) 191%
Vitamin C 457%
Vitamin E 314%

optimal foods for you

The foods listed below will provide Bruno 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 -170.6 0.78 96%
veal liver 1763.5 1.92 55%
beef liver 1600.4 1.75 60%
chocolate milk (fat free) -0.7 0.67 91%
turkey 1945.2 1.89 50%
pork liver 1367.6 1.65 59%
sour cream (fat free) -401.7 0.74 93%
lamb liver 1776.7 1.68 48%
pork chops 968.1 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
welk 287.3 2.75 82%
fish roe 3480.7 1.43 47%
cod 291.9 2.90 71%
octopus 679.4 1.64 71%
clam 420.7 1.42 73%
salmon 1612.8 1.56 52%
crab 705.3 0.83 71%
halibut 862.6 1.11 66%
lobster 655.9 0.89 71%
scallop 63.9 1.11 77%
rockfish 608.2 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -4.1 3.22 98%
white flour -4.0 3.67 92%
wheat flour -3.6 3.63 91%
egg noodles -430.6 3.84 83%
shallots -15.4 3.48 80%
oat bran 1340.0 2.46 65%
black beans 173.8 3.41 73%
sprouted wheat -257.9 1.98 90%
egg noodles, enriched -276.8 4.75 64%
poi -231.6 1.12 97%
lemongrass 34.0 0.99 93%
dried apples -1030.2 3.46 86%
garlic -8.1 1.49 89%
cornmeal -1524.2 3.70 89%
kidney beans -249.3 3.37 74%
rye flour -820.2 3.49 81%
buckwheat -590.8 3.43 78%
bulgur -851.5 3.42 81%
Oats -450.4 3.89 70%
potato -135.0 0.93 91%
cornmeal, yellow -1201.1 3.62 81%
cornmeal, white -1201.1 3.62 81%
corn-starch -2561.9 3.81 99%
garbanzo beans -500.4 3.78 69%
corn flour, masa -1331.1 3.63 82%
raisins -1379.0 2.96 89%
grapefruit juice -229.2 0.46 95%
rye grain -853.6 3.38 77%
dried currants -1297.1 2.83 88%
apple juice -400.4 0.47 97%
wheat, soft white -895.5 3.40 76%
couscous -496.1 1.12 91%
corn flour, whole-grain -1392.4 3.61 81%
corn flour, whole yellow -1392.4 3.61 81%
oat flour -733.5 4.04 67%
grapes -249.1 0.67 91%
prune juice -418.4 0.71 93%
rice flour -2296.7 3.66 92%
tangerine juice -446.5 0.50 95%
jerusalem-artichokes -100.1 0.73 87%
rye flour -154.6 3.25 64%
plantains -624.7 1.22 90%
lupin seeds 453.7 3.71 51%
amaranth leaves 285.4 0.21 86%
apricot nectar -463.4 0.56 94%
barley, hulled -989.6 3.54 73%
canned tangerines -599.6 0.61 94%
taro -447.7 1.42 85%
guten free pasta -1055.6 1.79 90%
canned pineapple -428.2 0.52 92%
wild rice -360.8 1.01 86%
corn grain, yellow -1521.8 3.65 79%
rice noodles -875.6 1.08 93%
apricots -59.4 0.48 86%
litchis -217.2 0.66 87%
white rice -2735.0 3.65 95%
millet, cooked -466.5 1.19 85%
quince -138.5 0.57 86%
rice, brown, long-grain -577.7 1.23 86%
leeks -9.6 0.61 83%
peas -525.9 3.52 63%
pasta, gluten-free -601.0 1.38 84%
Noodles, egg, enriched, cooked -349.4 1.38 80%
pasta, whole-wheat -258.3 1.49 78%
yam -520.6 1.16 85%
ginger -50.3 0.80 81%
grapefruit -130.4 0.33 85%
sweet potato -230.0 0.90 81%
canned peaches -923.1 0.74 92%
prunes -758.9 1.07 87%
guava nectar -541.6 0.48 89%
seaweed (laver) 133.1 0.35 80%
grapefruit -84.5 0.30 83%
pinto beans 6.6 0.22 83%
buckwheat groats -295.3 0.92 81%
seaweed (wakame) 39.4 0.45 79%
pasta from corn flour -514.1 1.52 78%

macronutrients

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

protein

Bruno’s protein intake is 2.1g/kg LBM or 125g/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 Bruno’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 24
RDI/sedentary ~11% 0.8 47
typical ~16% 1.2 71
minimum nutrient optimiser ~24% 1.8 45
Bruno 22% 2.12 125

macro targets

While Bruno’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) 45 205
fat (g) 25 160
carbs (g) 0 40
energy (calories) 1800

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 Bruno’s food log based on the harder to find 50% of the essential nutrients. Bruno’s most nutrient dense day is June 21 2018 while his least nutrient-dense day is June 21 2018.

best and worst days

Bruno’s food diary for the best and worst days are shown below for comparison. Bruno 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)
Eggs, Cooked 233
Coles, Australian Beef, Extra Lean Mince 324
Casa Solana, Hass Avocado 180
Spinach, Cooked from Fresh 41
Salmon, Smoked 59
Mixed Nuts, without Peanuts, Unsalted 1230
Banana, Fresh 105
Broccoli, Cooked From Fresh 55

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Coles, Australian Beef, Extra Lean Mince 324
Casa Solana, Hass Avocado 180
Spinach, Cooked from Fresh 41
Salmon, Smoked 59
Mixed Nuts, without Peanuts, Unsalted 1230
Banana, Fresh 105
Broccoli, Cooked From Fresh 55

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