Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ginger 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 and being paleo.

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 Ginger’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Ginger 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
2.3
Zinc : Copper
15.8
Potassium : Sodium
0.9
Calcium : Magnesium
2.0
Iron : Copper
19.2
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 23%
Vitamin D 25%
Vitamin E 39%
Calcium 43%
Thiamin (B1) 43%
Iron 48%
Folate 54%
Copper 56%
Potassium 57%
Magnesium 58%
Sodium 61%
Phosphorus 74%
Panto Acid (B5) 98%

optimal foods for you

The foods listed below will provide Ginger 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
beef liver 655.8 1.75 60%
veal liver 691.5 1.92 55%
pork liver 305.7 1.65 59%
lamb liver 725.5 1.68 48%
veal -60.5 1.51 65%
egg white -153.7 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
welk 359.8 2.75 82%
cod 100.1 2.90 71%
fish roe 1397.8 1.43 47%
octopus 121.7 1.64 71%
crab 406.7 0.83 71%
lobster 380.3 0.89 71%
scallop -94.0 1.11 77%
mollusks conch 784.3 1.30 54%
clam -119.2 1.42 73%
molluscs -52.2 0.69 77%
haddock -0.5 1.16 71%
halibut 211.5 1.11 66%
white fish 27.6 1.08 70%
pollock 53.0 1.11 69%
shrimp 4.5 1.19 69%
crayfish 214.1 0.82 67%
orange roughy -61.9 1.05 70%
rockfish 110.6 1.09 66%
mussel 261.1 0.86 63%
whiting -22.8 1.16 66%
abalone 43.1 1.89 57%
salmon 419.2 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -2.7 3.22 98%
almond butter 1725.8 6.14 16%
shallots 3.6 3.48 80%
lemongrass 286.4 0.99 93%
poi 63.1 1.12 97%
sunflower seeds 1797.5 5.46 15%
dried apples -443.4 3.46 86%
garlic -1.9 1.49 89%
dried currants -524.0 2.83 88%
raisins -618.4 2.96 89%
almonds 1232.7 6.07 15%
taro 76.4 1.42 85%
plantains -87.6 1.22 90%
grapefruit juice -66.9 0.46 95%
jerusalem-artichokes 147.4 0.73 87%
canned pineapple 16.7 0.52 92%
tangerine juice -92.0 0.50 95%
apple juice -220.1 0.47 97%
grapes -65.6 0.67 91%
yam -0.4 1.16 85%
prune juice -190.1 0.71 93%
amaranth leaves 281.7 0.21 86%
canned tangerines -269.9 0.61 94%
apricot nectar -231.7 0.56 94%
pumpkin seeds 905.3 5.59 19%
leeks 111.9 0.61 83%
flax seed 1230.2 5.34 12%
apricots -7.2 0.48 86%
quince -26.8 0.57 86%
litchis -119.5 0.66 87%
grapefruit 54.1 0.33 85%
canned peaches -411.6 0.74 92%
ginger 18.9 0.80 81%
butternut squash 352.4 0.45 75%
prunes -378.5 1.07 87%
grapefruit 61.1 0.30 83%
lima beans 269.7 1.13 70%
seaweed (laver) 95.1 0.35 80%
gooseberries, canned -220.5 0.73 84%
sugar-apples, raw -70.5 0.94 79%
pinto beans 5.4 0.22 83%
seaweed (wakame) 37.4 0.45 79%
pumpkin 293.8 0.20 76%
pickle relish -915.0 1.30 94%
guava nectar -393.7 0.48 89%
dried apples -311.1 0.57 86%
apples, canned, sweetened -323.9 0.67 84%
apples, canned, sweetened -314.8 0.67 83%
sweet corn 120.4 0.86 71%
winter squash 385.9 0.40 69%
oranges 41.1 0.46 77%
seaweed (kelp) 26.8 0.43 77%
pineapple 31.6 0.50 76%
celeriac 141.6 0.42 72%
mulberries 86.6 0.43 74%
mung beans 152.9 0.19 74%
sesame butter 119.2 5.86 21%
catsup -247.5 1.01 75%
yeast extract spread 89.7 1.85 59%
apples, raw, without skin -194.7 0.53 77%
pineapple juice, unsweetened -60.4 0.53 74%
-60.4 0.53 74%
bananas -67.9 0.89 71%
beets 125.6 0.43 70%
nectarines 48.7 0.44 72%
apricots 17.9 0.48 71%
apples, raw, without skin -201.0 0.56 76%
pomegrannets -1.1 0.83 68%
raisins -816.2 2.99 67%
cantaloupe 81.8 0.34 70%
cashews -209.4 5.80 26%
peaches 51.8 0.39 70%

macronutrients

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

macro targets

While Ginger’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) 60 200
fat (g) 15 155
carbs (g) 0 95
energy (calories) 2000

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 Ginger’s food log based on the harder to find 50% of the essential nutrients. Ginger’s most nutrient dense day is August 22 2019 while her least nutrient-dense day is May 15 2019.

best and worst days

Ginger’s food diary for the best and worst days are shown below for comparison. Ginger 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)

Worst Day

food name energy (kcal)

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