Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Andy 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 Andy’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Andy with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
2.6
Zinc : Copper
9.2
Potassium : Sodium
2.1
Calcium : Magnesium
2.1
Iron : Copper
7.1
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 68%
Potassium 149%
Magnesium 162%
Calcium 174%
Folate 186%
Thiamin (B1) 193%
Manganese 201%
Vitamin D 211%
Vitamin E 219%
Niacin (B3) 293%
Phosphorus 299%

optimal foods for you

The foods listed below will provide Andy 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 -103.8 0.78 96%
chocolate milk (fat free) -0.4 0.67 91%
sour cream (fat free) -269.4 0.74 93%
beef liver 364.6 1.75 60%
cream cheese (low fat) -23.6 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 5.1 2.75 82%
fish roe 1400.2 1.43 47%
cod 59.2 2.90 71%
mollusks conch 709.9 1.30 54%
halibut 341.1 1.11 66%
salmon 620.9 1.56 52%
octopus -31.7 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1366.6 3.78 69%
black beans 1051.2 3.41 73%
almond butter 1939.6 6.14 16%
candied fruit -2.4 3.22 98%
white flour -1.8 3.67 92%
wheat flour -1.8 3.63 91%
oat bran 1087.1 2.46 65%
kidney beans 567.0 3.37 74%
buckwheat 272.2 3.43 78%
almonds 1400.2 6.07 15%
lupin seeds 910.0 3.71 51%
Oats 268.6 3.89 70%
cornmeal -334.8 3.70 89%
egg noodles -216.1 3.84 83%
shallots -8.9 3.48 80%
sprouted wheat 63.3 1.98 90%
poi 65.2 1.12 97%
bulgur -117.0 3.42 81%
lemongrass 163.2 0.99 93%
cornmeal, yellow -291.1 3.62 81%
cornmeal, white -291.1 3.62 81%
egg noodles, enriched -94.2 4.75 64%
barley, hulled -66.8 3.54 73%
dried apples -439.3 3.46 86%
garlic -4.7 1.49 89%
rye flour 228.6 3.25 64%
rye flour -343.4 3.49 81%
sunflower seeds 1094.9 5.46 15%
oat flour -112.9 4.04 67%
wheat, soft white -214.4 3.40 76%
rye grain -254.3 3.38 77%
corn flour, masa -521.7 3.63 82%
corn grain, yellow -416.7 3.65 79%
pumpkin seeds 831.8 5.59 19%
potato -41.6 0.93 91%
corn flour, whole yellow -491.3 3.61 81%
corn flour, whole-grain -491.3 3.61 81%
corn-starch -1123.8 3.81 99%
taro -23.6 1.42 85%
flax seed 1065.5 5.34 12%
canned pineapple -19.4 0.52 92%
rice, brown, long-grain -42.5 1.23 86%
grapefruit juice -123.0 0.46 95%
peas -18.9 3.52 63%
plantains -189.5 1.22 90%
grapes -71.9 0.67 91%
jerusalem-artichokes 10.9 0.73 87%
tangerine juice -149.5 0.50 95%
rice flour -977.4 3.66 92%
amaranth leaves 169.7 0.21 86%
apple juice -234.0 0.47 97%
raisins -699.8 2.96 89%
Noodles, egg, enriched, cooked 5.2 1.38 80%
couscous -264.0 1.12 91%
canned tangerines -227.1 0.61 94%
wild rice -101.2 1.01 86%
millet, cooked -119.2 1.19 85%
dried currants -688.5 2.83 88%
leeks 83.9 0.61 83%
pasta, whole-wheat -20.4 1.49 78%
prune juice -258.1 0.71 93%
pasta, gluten-free -197.2 1.38 84%
apricot nectar -249.1 0.56 94%
cowpeas 336.3 1.16 69%
apricots -14.4 0.48 86%
guten free pasta -503.5 1.79 90%
rice noodles -402.8 1.08 93%
yam -175.8 1.16 85%
quince -67.2 0.57 86%
sweet potato -23.6 0.90 81%
canned peaches -331.8 0.74 92%
ginger -5.6 0.80 81%
buckwheat groats -38.3 0.92 81%
butternut squash 240.3 0.45 75%
grapefruit -40.0 0.33 85%
white rice -1275.1 3.65 95%
litchis -194.0 0.66 87%
quinoa 46.6 1.20 73%
pasta from corn flour -191.4 1.52 78%
grapefruit -22.4 0.30 83%
seaweed (laver) 52.5 0.35 80%
pearled barley -761.7 3.52 78%

macronutrients

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

protein

Andy’s protein intake is 4.3g/kg LBM or 194g/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 Andy’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 18
RDI/sedentary ~11% 0.8 36
typical ~16% 1.2 55
minimum nutrient optimiser ~24% 1.8 65
Andy 26% 4.26 194

macro targets

While Andy’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) 20 110
carbs (g) 0 95
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 Andy’s food log based on the harder to find 50% of the essential nutrients. Andy’s most nutrient dense day is November 03 2017 while his least nutrient-dense day is December 02 2017.

best and worst days

Andy’s food diary for the best and worst days are shown below for comparison. Andy 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)
Liverwurst (liver sausage) 391
Goat cheese, soft 264
Mackerel, canned, drained 179
Oat bran, dry 185
Milk, whole 244
Yogurt, plain, whole milk 92
Strawberries, fresh 32
Almonds, raw 178
Optimum Nutrition Gold Standard 100% Casein™ - Chocolate Supreme 120
Oyster, raw, Pacific 210
Avocado, black skin, California type 454
Salmon, Atlantic, wild, cooked from fresh or frozen 410
Beet greens, raw 6
Broccoli, leaves, raw 7
Spinach, raw 6
Olive oil 60
Tomato raw (includes cherry, grape, roma) 31
Cream cheese, tub, plain 160

Worst Day

food name energy (kcal)
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 215
Avocado, black skin, California type 227
Egg, whole, cooked, hard-boiled 233
Sweet potato, raw 215
Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw 203
Chicken breast, skin removed before cooking 173
White rice, uncooked 183
Beef, grass-fed, ground, raw 297
Onion, white, yellow or red, raw 7
Parsley, fresh 4
Black pepper, ground 1
Raw egg 17
World Finer Foods, mustard, original english, Colman's, prepared 10
Cheese, cheddar 81
Spinach, raw 7
Tomato raw (includes cherry, grape, roma) 24
Cucumber, raw, with peel 8
Onion, white, yellow or red, raw 3
Red wine vinegar 1
World Finer Foods, mustard, original english, Colman's, prepared 5
Yogurt, plain, whole milk 61
Strawberries, fresh 16
Milk, whole 122
Bacon, pork 117
Flax seed oil 80
Olive oil 40
Avocado, black skin, California type 227
Butter, salted 108
Broccoli, leaves, raw 7
Almonds, raw 178

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