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).

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%
Vitamin E 96%
Calcium 137%
Omega-3 139%
Zinc 168%
Phosphorus 193%
Iron 211%
Panto Acid (B5) 227%
Selenium 233%
Thiamin (B1) 237%
Folate 274%
Potassium 275%
Magnesium 288%

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 -142.6 0.78 96%
chocolate milk (fat free) -0.4 0.67 91%
sour cream (fat free) -402.1 0.74 93%
pork liver 925.6 1.65 59%
beef liver 677.9 1.75 60%
veal liver 737.3 1.92 55%
cream cheese (low fat) -24.3 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 594.5 2.75 82%
fish roe 2463.0 1.43 47%
cod 295.7 2.90 71%
octopus 705.5 1.64 71%
clam 464.1 1.42 73%
lobster 663.0 0.89 71%
crab 633.8 0.83 71%
scallop 54.8 1.11 77%
halibut 655.3 1.11 66%
rockfish 627.2 1.09 66%
mussel 850.1 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -3.6 3.22 98%
white flour -3.3 3.67 92%
wheat flour -2.8 3.63 91%
black beans 1066.0 3.41 73%
kidney beans 580.3 3.37 74%
egg noodles -227.3 3.84 83%
oat bran 1389.3 2.46 65%
shallots -6.2 3.48 80%
sprouted wheat 78.9 1.98 90%
lemongrass 298.3 0.99 93%
Oats -39.0 3.89 70%
dried apples -729.3 3.46 86%
egg noodles, enriched -252.4 4.75 64%
garlic -5.4 1.49 89%
cornmeal -1217.8 3.70 89%
poi -315.1 1.12 97%
garbanzo beans -160.0 3.78 69%
cornmeal, white -840.6 3.62 81%
cornmeal, yellow -840.6 3.62 81%
rye flour -769.2 3.49 81%
buckwheat -584.8 3.43 78%
potato -84.2 0.93 91%
wheat, soft white -548.1 3.40 76%
corn-starch -2084.3 3.81 99%
corn flour, whole yellow -996.7 3.61 81%
corn flour, whole-grain -996.7 3.61 81%
jerusalem-artichokes 161.5 0.73 87%
couscous -273.5 1.12 91%
barley, hulled -510.0 3.54 73%
bulgur -903.8 3.42 81%
lupin seeds 601.7 3.71 51%
corn flour, masa -1141.6 3.63 82%
oat flour -480.9 4.04 67%
dried currants -1081.4 2.83 88%
grapefruit juice -221.7 0.46 95%
rye flour 52.9 3.25 64%
plantains -351.1 1.22 90%
raisins -1213.5 2.96 89%
apple juice -363.7 0.47 97%
tangerine juice -267.5 0.50 95%
taro -186.3 1.42 85%
grapes -173.7 0.67 91%
rye grain -844.2 3.38 77%
prune juice -345.9 0.71 93%
amaranth leaves 292.3 0.21 86%
canned pineapple -252.6 0.52 92%
canned tangerines -465.5 0.61 94%
rice flour -1976.1 3.66 92%
pasta, whole-wheat 1.2 1.49 78%
corn grain, yellow -1204.4 3.65 79%
yam -227.4 1.16 85%
Noodles, egg, enriched, cooked -106.9 1.38 80%
apricot nectar -440.0 0.56 94%
peas -313.6 3.52 63%
rice noodles -720.4 1.08 93%
leeks 85.0 0.61 83%
apricots -31.4 0.48 86%
wild rice -326.4 1.01 86%
guten free pasta -957.4 1.79 90%
rice, brown, long-grain -440.4 1.23 86%
sunflower seeds 1346.1 5.46 15%
quince -107.1 0.57 86%
white rice -2305.0 3.65 95%
pasta, gluten-free -483.8 1.38 84%
sweet potato -56.7 0.90 81%
brazil nuts 992.9 6.59 9%
ginger -12.9 0.80 81%
millet, cooked -457.3 1.19 85%
grapefruit -54.0 0.33 85%
canned peaches -701.8 0.74 92%
litchis -345.4 0.66 87%
grapefruit -24.2 0.30 83%
pearled barley -1426.5 3.52 78%
seaweed (laver) 104.9 0.35 80%
buckwheat groats -231.6 0.92 81%
cowpeas 327.6 1.16 69%
egg noodles -470.8 1.38 80%
pinto beans 4.9 0.22 83%

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 09 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)
Spirulina, dried 26
Beef liver 13
Siggi Fat Free Yogurt 77
Garden of Life, Grass Fed Whey, Vanilla 120
McT oil (medium chain triglyceride) 39
Shrimp, cooked from frozen 164
Zucchini, raw 43
Lettuce, romaine or cos 29
Hope Foods, Organic Hummus, Spicy Avocado 143
Oat bran, raw 106
Natural Directions, Mustard, Dijon 50
Sweet potato, raw 126
Apples, raw, granny smith, with skin 131
Celery, raw 96
Coconut, dried, shredded or flaked, unsweetened 99
Spinach, raw 21
Cocoa powder, unsweetened 23
Tomato raw (includes cherry, grape, roma) 32
Cucumber, raw, with peel 40
Espresso, without flavored syrup 15
Garden of Life, Grass Fed Whey, Vanilla 29
Espresso, without flavored syrup 5
Antler food Whey 130
Lifetime, Fat Free Gluten Free Mild Mexican Cheese 86
Antler food Whey 39
Peanut flour, low fat 54
Antler food Whey 43
Peanut flour, low fat 68
Natural Directions, Mustard, Dijon 20
Tamari sauce, reduced sodium 4
Bragg, Nutritional Yeast Seasoning 20
Lemon juice, fresh 5
Natural Directions, Mustard, Dijon 60
Lettuce, romaine or cos 34
Dex4, Fast Acting Glucose, Orange 15
Antler food Whey 23
Espresso, without flavored syrup 10
Pumpkin, canned 140
Better Than Rice, Organic Konnyaku Flour and Organic Oat Fiber 45
Peanut flour, low fat 73
Bubbies Kosher Dill Pickles 12
Celery, raw 24
Broccoli, frozen, chopped, unprepared 115
Chicken breast, skin removed before cooking 221
Kerrygold Salted Butter 150
Onion, white, yellow or red, raw 84

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

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