Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Stephen 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
8.7
Zinc : Copper
22.5
Potassium : Sodium
1.7
Calcium : Magnesium
1.5
Iron : Copper
14.4
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Stephen’s 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: hypertension, low testosterone.

nutrient % DRI prioritize
Calcium 43%
Magnesium 57%
Sodium 62%
Vitamin K1 71%
Omega-3 92%
Vitamin A 104%
Copper 106%
Thiamin (B1) 110%
Panto Acid (B5) 114%
Potassium 114%
Phosphorus 118%
Iron 152%
Zinc 159%
Cystine 475%
Folate 309%
Riboflavin (B2) 235%
Vitamin E 220%

optimal foods for you

The foods listed below will provide Stephen 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 -138.0 0.78 96%
veal liver 1774.7 1.92 55%
chocolate milk (fat free) 0.2 0.67 91%
sour cream (fat free) -247.7 0.74 93%
beef liver 1491.1 1.75 60%
pork liver 1235.1 1.65 59%
lamb liver 1875.3 1.68 48%
cream cheese (low fat) 12.0 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 353.4 2.75 82%
cod 230.6 2.90 71%
octopus 511.2 1.64 71%
lobster 915.2 0.89 71%
crab 845.5 0.83 71%
fish roe 2136.4 1.43 47%
clam 191.9 1.42 73%
scallop 35.3 1.11 77%
molluscs 12.8 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -3.9 3.22 98%
white flour -3.9 3.67 92%
wheat flour -3.5 3.63 91%
black beans 977.3 3.41 73%
egg noodles -460.2 3.84 83%
shallots -8.0 3.48 80%
kidney beans 329.2 3.37 74%
oat bran 1536.4 2.46 65%
lemongrass 207.4 0.99 93%
buckwheat -378.0 3.43 78%
sprouted wheat -296.6 1.98 90%
dried apples -990.7 3.46 86%
poi -259.0 1.12 97%
Oats -206.3 3.89 70%
egg noodles, enriched -341.6 4.75 64%
garlic -8.4 1.49 89%
rye flour -833.5 3.49 81%
lupin seeds 1159.3 3.71 51%
raisins -1095.6 2.96 89%
dried currants -981.5 2.83 88%
garbanzo beans -261.8 3.78 69%
bulgur -969.0 3.42 81%
potato -112.2 0.93 91%
cornmeal -1849.0 3.70 89%
corn flour, masa -1389.9 3.63 82%
corn-starch -2714.6 3.81 99%
grapefruit juice -201.5 0.46 95%
cornmeal, yellow -1357.4 3.62 81%
cornmeal, white -1362.2 3.62 81%
apple juice -359.9 0.47 97%
rye grain -897.0 3.38 77%
oat flour -702.6 4.04 67%
jerusalem-artichokes 29.0 0.73 87%
amaranth leaves 468.9 0.21 86%
apricot nectar -338.9 0.56 94%
plantains -531.3 1.22 90%
prune juice -371.3 0.71 93%
peas -150.7 3.52 63%
tangerine juice -382.7 0.50 95%
wheat, soft white -984.8 3.40 76%
grapes -223.8 0.67 91%
couscous -557.6 1.12 91%
corn flour, whole yellow -1488.0 3.61 81%
corn flour, whole-grain -1492.6 3.61 81%
rye flour -77.5 3.25 64%
sweet potato 263.7 0.90 81%
taro -360.2 1.42 85%
canned pineapple -381.7 0.52 92%
canned tangerines -606.8 0.61 94%
barley, hulled -1032.7 3.54 73%
guten free pasta -1139.4 1.79 90%
rice flour -2600.0 3.66 92%
yam -357.2 1.16 85%
rice noodles -925.6 1.08 93%
wild rice -407.7 1.01 86%
apricots -37.4 0.48 86%
quince -91.5 0.57 86%
leeks 66.1 0.61 83%
white rice -2908.1 3.65 95%
litchis -268.5 0.66 87%
millet, cooked -522.8 1.19 85%
prunes -622.2 1.07 87%
corn grain, yellow -1766.3 3.65 79%
ginger -26.5 0.80 81%
pasta, gluten-free -701.9 1.38 84%
rice, brown, long-grain -716.9 1.23 86%
pasta, whole-wheat -322.6 1.49 78%
Noodles, egg, enriched, cooked -458.2 1.38 80%
grapefruit -112.2 0.33 85%
canned peaches -924.6 0.74 92%
seaweed (laver) 189.4 0.35 80%
grapefruit -59.2 0.30 83%
gooseberries, canned -415.1 0.73 84%
guava nectar -612.3 0.48 89%
butternut squash 378.1 0.45 75%
buckwheat groats -302.6 0.92 81%
pinto beans 6.0 0.22 83%
seaweed (wakame) 52.0 0.45 79%
pasta from corn flour -554.8 1.52 78%

macronutrients

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

macro targets

While Stephen’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) 75 215
fat (g) 20 150
carbs (g) 0 115
energy (calories) 2100

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 Stephen’s food log based on the harder to find 50% of the essential nutrients. Stephen’s most nutrient dense day is April 22 2019 while his least nutrient-dense day is April 21 2019.

best and worst days

Stephen’s food diary for the best and worst days are shown below for comparison. Stephen 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)
Whipping Cream, Not Whipped 87
Tea, Brewed, Unsweetened 7
Dempster's, 100% Wholegrain Bread, 12 Grain 200
Butter, Salted 153
Mayo Type Salad Dressing 38
Turkey Breast, Skin Removed Before Cooking 156
Fat, turkey 58
Hot Cross Bun 214
Crofter's, Just Fruit Spread, Black Current 15
Chicken curry (canned sauce, onion, peas, potato), homemade 406
Potato, Boiled with Skin 223
Whipping Cream, Not Whipped 87
Tea, Brewed, Unsweetened 7

Worst Day

food name energy (kcal)
Beef dumpling stew, biscuit type 527
Whipping Cream, Not Whipped 174
Tea, Brewed, Unsweetened 14
Turkey Breast, Skin Removed Before Cooking 271
Mixed Vegetables, Broccoli, Cauliflower and Carrots 27
Parsnips, roasted in blended oil 35
Potatoes, Roasted, Includes Franconia 325
Pams, Apple Sauce 4
Cranberry Sauce, Jellied 28
Apple, fried 39
Mc Vities's, Digestive, Original 142
Whiskey 193
Turkey thigh, skin eaten 278

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