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
chicken liver 6.3 1.72 50%
pork liver 5.0 1.65 59%
turkey liver 6.0 1.89 47%
veal liver 4.8 1.92 55%
beef liver 4.6 1.75 60%
pork chops 3.4 1.74 54%
veal 2.5 1.51 65%
chicken breast 2.7 1.48 60%
sirloin steak (lean) 2.8 1.77 57%
beef kidney 3.1 1.57 52%
lamb kidney 3.4 1.12 52%
bison 2.6 1.71 53%
ground pork 2.4 1.85 54%
turkey heart 3.1 1.74 47%
pork shoulder 2.2 1.62 56%
beef roast 2.7 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
welk 3.6 2.75 82%
cod 4.5 2.90 71%
crab 5.5 0.83 71%
halibut 5.5 1.11 66%
mollusks conch 6.4 1.30 54%
octopus 4.2 1.64 71%
pollock 4.4 1.11 69%
haddock 3.9 1.16 71%
lobster 4.1 0.89 71%
mussel 4.8 0.86 63%
rockfish 4.1 1.09 66%
fish roe 5.6 1.43 47%
shrimp 3.5 1.19 69%
crayfish 4.0 0.82 67%
oysters 4.5 1.02 59%
salmon 4.6 1.56 52%
white fish 3.0 1.08 70%
flounder 3.8 0.86 57%
whiting 2.6 1.16 66%
perch 2.6 0.96 62%
orange roughy 1.7 1.05 70%
trout 3.5 1.68 45%
caviar 3.6 2.64 33%
tuna 2.4 1.84 52%
clam 0.8 1.42 73%
anchovy 2.9 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
amaranth leaves 8.9 0.21 86%
spinach 11.4 0.23 49%
asparagus 10.5 0.22 50%
watercress 9.1 0.11 65%
seaweed (laver) 7.2 0.35 80%
seaweed (wakame) 5.6 0.45 79%
lemongrass 3.3 0.99 93%
yeast extract spread 5.8 1.85 59%
radicchio 6.3 0.23 68%
okra 7.7 0.22 50%
lettuce 7.8 0.15 50%
chard 7.6 0.19 51%
white mushroom 6.1 0.22 65%
seaweed (kelp) 4.7 0.43 77%
coriander 9.4 0.23 30%
butternut squash 4.8 0.45 75%
broccoli 7.2 0.35 50%
chinese cabbage 6.7 0.12 54%
shallots 1.2 3.48 80%
pinto beans 3.7 0.22 83%
leeks 3.3 0.61 83%
chives 6.9 0.30 48%
mung beans 4.4 0.19 74%
portabella mushrooms 6.1 0.29 55%
garlic 1.7 1.49 89%
kale 5.5 0.28 60%
beet greens 7.9 0.22 35%
chicory greens 9.0 0.23 23%
parsley 6.5 0.36 48%
winter squash 4.3 0.40 69%
poi 1.0 1.12 97%
arugula 6.5 0.25 45%
turnip greens 6.5 0.29 44%
spirulina 4.0 0.26 70%
shiitake mushroom 5.0 0.39 58%
pumpkin 3.3 0.20 76%
celery 5.6 0.18 50%
onions 4.0 0.32 65%
peas 3.8 0.42 65%
taro 0.7 1.42 85%
mustard greens 6.2 0.27 36%
cabbage 4.4 0.23 55%
brussel sprouts 4.8 0.42 50%
cauliflower 4.8 0.25 50%
zucchini 5.7 0.17 40%
beets 2.5 0.43 70%
summer squash 5.1 0.19 45%
snap beans 3.9 0.15 58%
celeriac 2.1 0.42 72%
canned pineapple 0.2 0.52 92%
plantains -0.2 1.22 90%
red cabbage 3.9 0.29 55%
red peppers 5.1 0.31 40%
endive 8.2 0.17 7%
prune juice -0.4 0.71 93%
raisins -2.1 2.96 89%
sunflower seeds 2.7 5.46 15%
dried currants -1.9 2.83 88%

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) 100 280
fat (g) 20 195
carbs (g) 0 105
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 11 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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