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
7.0
Zinc : Copper
12.1
Potassium : Sodium
1.6
Calcium : Magnesium
2.2
Iron : Copper
13.0
Calcium : Phosphorus
0.5

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
Vitamin D 14%
Sodium 39%
Magnesium 47%
Vitamin E 47%
Calcium 52%
Potassium 67%
Zinc 75%
Phosphorus 83%
Omega-3 87%
Folate 90%
Copper 93%
Panto Acid (B5) 95%
Vitamin K1 111%
Vitamin B-6 132%
Riboflavin (B2) 188%
Vitamin C 198%
Vitamin A 131%

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
veal liver 11.7 1.92 55%
beef liver 10.8 1.75 60%
pork liver 9.0 1.65 59%
turkey liver 10.2 1.89 47%
lamb liver 9.7 1.68 48%
chicken liver 9.1 1.72 50%
non-fat yogurt 0.3 0.78 96%
chocolate milk (fat free) 0.6 0.67 91%
lamb kidney 6.4 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
crab 8.0 0.83 71%
lobster 7.5 0.89 71%
welk 2.0 2.75 82%
cod 3.8 2.90 71%
octopus 4.3 1.64 71%
pollock 4.7 1.11 69%
oysters 6.4 1.02 59%
crayfish 4.7 0.82 67%
halibut 4.3 1.11 66%
white fish 3.3 1.08 70%
rockfish 4.0 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 18.9 0.35 80%
watercress 21.3 0.11 65%
amaranth leaves 17.2 0.21 86%
spinach 21.0 0.23 49%
chard 19.3 0.19 51%
coriander 23.0 0.23 30%
parsley 18.5 0.36 48%
chives 18.5 0.30 48%
beet greens 20.9 0.22 35%
chicory greens 22.8 0.23 23%
radicchio 14.1 0.23 68%
seaweed (wakame) 11.6 0.45 79%
chinese cabbage 16.3 0.12 54%
lettuce 17.0 0.15 50%
kale 14.7 0.28 60%
arugula 17.2 0.25 45%
broccoli 15.5 0.35 50%
mustard greens 18.0 0.27 36%
asparagus 15.0 0.22 50%
butternut squash 10.0 0.45 75%
turnip greens 15.7 0.29 44%
seaweed (kelp) 9.6 0.43 77%
pumpkin 9.9 0.20 76%
onions 11.0 0.32 65%
mung beans 9.6 0.19 74%
white mushroom 10.7 0.22 65%
okra 13.3 0.22 50%
celery 13.0 0.18 50%
winter squash 9.2 0.40 69%
yeast extract spread 8.3 1.85 59%
zucchini 14.3 0.17 40%
shallots 1.5 3.48 80%
pinto beans 6.3 0.22 83%
peas 8.9 0.42 65%
cabbage 10.6 0.23 55%
portabella mushrooms 10.6 0.29 55%
spirulina 7.8 0.26 70%
sweet potato 4.9 0.90 81%
cauliflower 11.3 0.25 50%
lemongrass 2.4 0.99 93%
endive 18.7 0.17 7%
summer squash 11.9 0.19 45%
escarole 15.5 0.19 24%
brussel sprouts 10.5 0.42 50%
collards 12.8 0.33 37%
leeks 4.2 0.61 83%
garlic 1.4 1.49 89%
black beans 0.7 3.41 73%
buckwheat -0.3 3.43 78%
shiitake mushroom 8.2 0.39 58%
red peppers 11.2 0.31 40%
poi -0.1 1.12 97%
kidney beans 0.2 3.37 74%
white rice -4.1 3.65 95%
rice flour -3.8 3.66 92%
celeriac 5.0 0.42 72%
sprouted wheat -0.8 1.98 90%
carrots 6.3 0.41 64%
corn-starch -5.4 3.81 99%
grapefruit 3.0 0.30 83%
potato 0.6 0.93 91%
cantaloupe 5.3 0.34 70%
garbanzo beans -0.3 3.78 69%
cornmeal -3.7 3.70 89%
grapefruit 2.3 0.33 85%
bulgur -2.0 3.42 81%
snap beans 7.3 0.15 58%
radishes 10.0 0.16 43%
candied fruit -4.7 3.22 98%
raisins -2.9 2.96 89%
egg noodles -3.4 3.84 83%
corn flour, masa -2.8 3.63 82%
dried currants -2.6 2.83 88%
corn grain, yellow -2.3 3.65 79%
wheat flour -4.5 3.63 91%
white flour -4.7 3.67 92%
mulberries 3.8 0.43 74%
plantains -0.5 1.22 90%

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) 100 215
fat (g) 20 155
carbs (g) 0 105
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 March 17 2019 while his least nutrient-dense day is March 14 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)

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes