Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Briana get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Briana’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Briana with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
5.1
Zinc : Copper
2.8
Potassium : Sodium
1.3
Calcium : Magnesium
2.0
Iron : Copper
8.0
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 17%
Omega-3 139%
Vitamin E 144%
Phosphorus 193%
Sodium 198%

optimal foods for you

The foods listed below will provide Briana with the nutrients that she is currently not getting in large amounts while also aligning with her 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 -32.2 0.78 96%
chocolate milk (fat free) 0.4 0.67 91%
sour cream (fat free) -117.5 0.74 93%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2084.7 1.43 47%
salmon 963.9 1.56 52%
welk -38.7 2.75 82%
cod 91.7 2.90 71%
halibut 415.3 1.11 66%
rockfish 418.8 1.09 66%
octopus 115.1 1.64 71%
clam 113.3 1.42 73%
trout 521.2 1.68 45%
lobster 191.1 0.89 71%
crab 192.4 0.83 71%
scallop 26.4 1.11 77%
whiting 169.8 1.16 66%
tuna 299.5 1.84 52%
pollock 125.4 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2322.4 6.14 16%
almonds 1623.2 6.07 15%
walnuts 1405.6 6.19 13%
sunflower seeds 1220.2 5.46 15%
candied fruit -0.8 3.22 98%
white flour -0.8 3.67 92%
wheat flour -0.8 3.63 91%
corn-starch -318.9 3.81 99%
egg noodles -74.4 3.84 83%
poi 114.7 1.12 97%
shallots -8.1 3.48 80%
dried apples -122.2 3.46 86%
raisins -148.1 2.96 89%
egg noodles, enriched -53.6 4.75 64%
rice flour -371.3 3.66 92%
rye flour -157.7 3.49 81%
white rice -433.9 3.65 95%
sprouted wheat -73.2 1.98 90%
garlic -3.1 1.49 89%
cornmeal -370.3 3.70 89%
taro 75.5 1.42 85%
lemongrass -24.5 0.99 93%
corn flour, masa -273.4 3.63 82%
cornmeal, yellow -270.6 3.62 81%
cornmeal, white -270.6 3.62 81%
corn flour, whole-grain -257.7 3.61 81%
corn flour, whole yellow -257.7 3.61 81%
buckwheat -192.6 3.43 78%
dried currants -287.4 2.83 88%
potato -37.0 0.93 91%
guten free pasta -153.0 1.79 90%
pickle relish -155.3 1.30 94%
apple juice -76.2 0.47 97%
rice noodles -121.1 1.08 93%
couscous -103.8 1.12 91%
apricot nectar -56.4 0.56 94%
tangerine juice -66.6 0.50 95%
canned peaches -67.8 0.74 92%
Oats -188.8 3.89 70%
grapefruit juice -75.4 0.46 95%
grapes -35.3 0.67 91%
plantains -120.9 1.22 90%
canned tangerines -98.9 0.61 94%
bulgur -320.5 3.42 81%
prune juice -106.9 0.71 93%
canned pineapple -92.8 0.52 92%
corn grain, yellow -367.4 3.65 79%
rye grain -304.4 3.38 77%
yam -77.9 1.16 85%
oat flour -239.2 4.04 67%
apricots -0.1 0.48 86%
jerusalem-artichokes -60.7 0.73 87%
wild rice -91.6 1.01 86%
wheat, soft white -295.3 3.40 76%
quince -12.0 0.57 86%
pasta, gluten-free -122.7 1.38 84%
rye flour -90.2 3.25 64%
rice, brown, long-grain -133.4 1.23 86%
leeks 7.4 0.61 83%
gooseberries, canned -41.0 0.73 84%
millet, cooked -135.0 1.19 85%
litchis -84.2 0.66 87%
ginger -9.9 0.80 81%
pasta, gluten-free, corn -36.4 1.26 78%
prunes -162.2 1.07 87%
guava nectar -108.4 0.48 89%
pasta from corn flour -77.4 1.52 78%
amaranth leaves -11.3 0.21 86%
pasta, whole-wheat -81.4 1.49 78%
sweet potato -43.7 0.90 81%

macronutrients

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

protein

Briana’s protein intake is 4.6g/kg LBM or 218g/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 Briana’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 19
RDI/sedentary ~11% 0.8 38
typical ~16% 1.2 57
minimum nutrient optimiser ~24% 1.8 65
Briana 38% 4.61 218

macro targets

While Briana’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) 65 170
fat (g) 20 115
carbs (g) 0 100
energy (calories) 1700

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 Briana’s food log based on the harder to find 50% of the essential nutrients. Briana’s most nutrient dense day is March 11 2017 while her least nutrient-dense day is March 13 2017.

best and worst days

Briana’s food diary for the best and worst days are shown below for comparison. Briana 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)
Tomato raw (includes cherry, grape, roma) 43
Celery, raw 40
Espresso, without flavored syrup 10
Antler food Whey 116
Oat bran, raw 98
Pumpkin, canned 145
Sweet potato, raw 175
Espresso, without flavored syrup 5
Peanut flour, low fat 86
Siggi Fat Free Yogurt 77
Antler food Whey 97
Cocoa powder, unsweetened 46
Cranberries, fresh 66
McT oil (medium chain triglyceride) 39
Coconut, dried, shredded or flaked, unsweetened 86
Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw 231
Cabbage, green, raw 100
Hope Foods, Organic Hummus, Spicy Avocado 36
Mushrooms, brown, italian, or crimini, raw 33
Natural Directions, Mustard, Dijon 30
Poached eggs 144
Spirulina, dried 15
Beef liver 13
Natural Directions, Mustard, Dijon 20
Espresso, without flavored syrup 5
Fish oil, salmon 36
Apples, raw, granny smith, with skin 68
Espresso, without flavored syrup 5
Natural Directions, Mustard, Dijon 20
Lettuce, romaine or cos 16
Lettuce, romaine or cos 18
Celery, raw 22
Celery, raw 15

Worst Day

food name energy (kcal)
Spirulina, dried 12
Beef liver 13
Siggi Fat Free Yogurt 160
Antler food Whey 116
Amy's, Organic Soups, Split Pea 155
Oat bran, raw 396
Wedderspoon Organic Llc, Wedderspoon, Raw Manuka Honey 90
Raisins, seedless 78
Celery, raw 45
Mann's, Broccoli Cole Slaw 36
Mann's, Broccoli Cole Slaw 40
Tamari sauce, reduced sodium 10
Natural Directions, Mustard, Dijon 15
Mushrooms, raw 50
Espresso, without flavored syrup 20
Coconut, dried, shredded or flaked, unsweetened 79
Peanut flour, low fat 56
Blueberries, frozen, unsweetened 84
Squash, winter, butternut, frozen, cooked, boiled, without salt 28
Peanut flour, low fat 34
Naked PB, 100% Premium Powdered Peanut Butter 63
Antler food Whey 31
Lettuce, romaine or cos 18
Cucumber, raw, with peel 14
Tomato raw (includes cherry, grape, roma) 14
Onion, white, yellow or red, raw 11
Broccoli seeds, sprouted, raw 15
Tomorrow's Organics, Mini Poivrons 16
Hummus (chickpea dip) 214
Siggi Fat Free Yogurt 21
Natural Directions, Mustard, Dijon 50
Celery, raw 10
Onion powder 24
Naked PB, 100% Premium Powdered Peanut Butter 75
Antler food Whey 41
Butternut squash 160
Naked PB, 100% Premium Powdered Peanut Butter 125
Antler food Whey 19
Antler food Whey 46
Naked PB, 100% Premium Powdered Peanut Butter 38
Naked PB, 100% Premium Powdered Peanut Butter 58
Pumpkin, canned 143
Antler food Whey 124
Peanut flour, low fat 68
Tomorrow's Organics, Mini Poivrons 40

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