Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide he 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
2.0
Zinc : Copper
2.9
Potassium : Sodium
3.6
Calcium : Magnesium
1.6
Iron : Copper
3.9
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his 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: hypothyroidism, low testosterone.

nutrient % DRI prioritize
Sodium 26%
Vitamin D 33%
Calcium 53%
Manganese 59%
Magnesium 66%
Thiamin (B1) 69%
Vitamin E 86%
Potassium 100%
Phosphorus 173%
Folate 181%
Zinc 185%
Vitamin B-6 240%
Selenium 308%

optimal foods for you

The foods listed below will provide he 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
pork chops 770.4 1.74 54%
pork liver 522.4 1.65 59%
beef liver 392.6 1.75 60%
veal liver 487.3 1.92 55%
veal 35.6 1.51 65%
egg white 4.8 0.52 74%
chicken breast 151.4 1.48 60%
sirloin steak (lean) 136.9 1.77 57%
ground pork 178.3 1.85 54%
pork shoulder 162.6 1.62 56%
beef kidney 349.0 1.57 52%
turkey liver 421.8 1.89 47%
ground beef (lean) 63.1 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
welk 470.7 2.75 82%
fish roe 1854.0 1.43 47%
cod 199.7 2.90 71%
octopus 309.8 1.64 71%
crab 474.1 0.83 71%
clam 146.1 1.42 73%
lobster 409.2 0.89 71%
mollusks conch 982.2 1.30 54%
halibut 527.6 1.11 66%
scallop -7.1 1.11 77%
rockfish 341.3 1.09 66%
molluscs -8.3 0.69 77%
pollock 160.3 1.11 69%
orange roughy 108.8 1.05 70%
haddock 37.2 1.16 71%
mussel 466.8 0.86 63%
salmon 672.9 1.56 52%
shrimp 57.6 1.19 69%
white fish 22.2 1.08 70%
crayfish 220.3 0.82 67%
whiting 102.6 1.16 66%
abalone 125.6 1.89 57%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -3.3 3.22 98%
brazil nuts 1850.2 6.59 9%
shallots -7.6 3.48 80%
lemongrass 156.5 0.99 93%
poi -94.0 1.12 97%
dried apples -592.2 3.46 86%
garlic 1.1 1.49 89%
sunflower seeds 1440.0 5.46 15%
taro -105.9 1.42 85%
plantains -284.9 1.22 90%
canned pineapple -106.0 0.52 92%
grapefruit juice -227.4 0.46 95%
grapes -117.1 0.67 91%
apple juice -315.6 0.47 97%
tangerine juice -247.5 0.50 95%
amaranth leaves 227.5 0.21 86%
almond butter 802.3 6.14 16%
canned tangerines -347.1 0.61 94%
jerusalem-artichokes -97.6 0.73 87%
raisins -1068.2 2.96 89%
dried currants -1001.5 2.83 88%
prune juice -345.1 0.71 93%
leeks 70.1 0.61 83%
apricot nectar -372.4 0.56 94%
apricots -27.6 0.48 86%
yam -259.5 1.16 85%
quince -107.2 0.57 86%
almonds 685.7 6.07 15%
ginger -16.3 0.80 81%
canned peaches -525.4 0.74 92%
grapefruit -77.3 0.33 85%
litchis -292.3 0.66 87%
grapefruit -49.0 0.30 83%
seaweed (laver) 54.0 0.35 80%
pinto beans 3.7 0.22 83%
seaweed (wakame) 24.6 0.45 79%
butternut squash 190.2 0.45 75%
pumpkin seeds 547.1 5.59 19%
pickle relish -1010.4 1.30 94%
prunes -622.4 1.07 87%
flax seed 886.9 5.34 12%
lima beans 41.7 1.13 70%
guava nectar -507.4 0.48 89%
dried apples -409.6 0.57 86%
apples, canned, sweetened -388.4 0.67 84%
seaweed (kelp) 21.6 0.43 77%
sugar-apples, raw -261.3 0.94 79%
gooseberries, canned -425.2 0.73 84%
apples, canned, sweetened -377.5 0.67 83%
pumpkin 110.4 0.20 76%
oranges -72.2 0.46 77%
pineapple -59.8 0.50 76%
sweet corn -48.5 0.86 71%
mung beans 92.3 0.19 74%
yeast extract spread 62.3 1.85 59%
winter squash 198.4 0.40 69%
mulberries -11.5 0.43 74%
celeriac 14.3 0.42 72%
apples, raw, without skin -248.7 0.53 77%
sesame butter 25.2 5.86 21%
apricots -15.3 0.48 71%
beets 54.9 0.43 70%
pineapple juice, unsweetened -165.0 0.53 74%
-165.0 0.53 74%
apples, raw, without skin -261.4 0.56 76%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 80 280
fat (g) 20 215
carbs (g) 0 120
energy (calories) 2750

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is July 12 2018 while his least nutrient-dense day is July 12 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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)
Avocados, Raw, All Commercial Varieties 240
Beef Heart 140
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 990
Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8"") trim, raw 725
Beef liver 81
Sardines, Canned in Water, Drained 164
Broccoli, Raw 48
Mushrooms, Raw 23
Arugula, Raw 16
Bacon, Pork 75
Spinach, Raw 20

Worst Day

food name energy (kcal)
Avocados, Raw, All Commercial Varieties 240
Beef Heart 140
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 990
Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8"") trim, raw 725
Beef liver 81
Sardines, Canned in Water, Drained 164
Broccoli, Raw 48
Mushrooms, Raw 23
Arugula, Raw 16
Bacon, Pork 75
Spinach, Raw 20

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