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).

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
7.2
Zinc : Copper
21.5
Potassium : Sodium
1.1
Calcium : Magnesium
3.3
Iron : Copper
18.0
Calcium : Phosphorus
0.6

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 K1 16%
Magnesium 37%
Calcium 39%
Vitamin E 41%
Copper 43%
Potassium 48%
Vitamin C 51%
Thiamin (B1) 55%
Zinc 60%
Omega-3 63%
Folate 71%
Panto Acid (B5) 78%
Iron 88%
Cystine 275%
Vitamin B6 333%
Vitamin B2 (Riboflavin) 120%
Vitamin D 156%
Vitamin A 122%

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 -147.2 0.78 96%
chocolate milk (fat free) 0.5 0.67 91%
veal liver 1819.5 1.92 55%
sour cream (fat free) -328.1 0.74 93%
beef liver 1566.7 1.75 60%
pork liver 1264.3 1.65 59%
lamb liver 1826.2 1.68 48%
cream cheese (low fat) 3.9 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 345.6 2.75 82%
cod 256.4 2.90 71%
fish roe 2779.2 1.43 47%
octopus 525.5 1.64 71%
lobster 878.4 0.89 71%
crab 824.3 0.83 71%
scallop 2.6 1.11 77%
clam 88.5 1.42 73%
halibut 637.5 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -5.0 3.22 98%
white flour -4.9 3.67 92%
wheat flour -4.5 3.63 91%
black beans 740.7 3.41 73%
egg noodles -517.7 3.84 83%
shallots -4.4 3.48 80%
kidney beans 142.3 3.37 74%
oat bran 1395.8 2.46 65%
lemongrass 179.6 0.99 93%
dried apples -1073.4 3.46 86%
sprouted wheat -364.4 1.98 90%
poi -291.4 1.12 97%
egg noodles, enriched -401.8 4.75 64%
garlic -4.3 1.49 89%
buckwheat -625.8 3.43 78%
rye flour -968.3 3.49 81%
dried currants -1129.1 2.83 88%
raisins -1277.5 2.96 89%
Oats -474.9 3.89 70%
potato -108.1 0.93 91%
garbanzo beans -473.5 3.78 69%
bulgur -1140.1 3.42 81%
cornmeal -2090.3 3.70 89%
corn-starch -2950.8 3.81 99%
lupin seeds 931.1 3.71 51%
corn flour, masa -1519.4 3.63 82%
grapefruit juice -200.0 0.46 95%
cornmeal, yellow -1524.5 3.62 81%
cornmeal, white -1529.3 3.62 81%
apple juice -404.6 0.47 97%
rye grain -1107.9 3.38 77%
plantains -537.3 1.22 90%
amaranth leaves 547.5 0.21 86%
prune juice -373.6 0.71 93%
tangerine juice -391.6 0.50 95%
corn flour, whole yellow -1636.0 3.61 81%
grapes -238.4 0.67 91%
corn flour, whole-grain -1640.6 3.61 81%
jerusalem-artichokes -5.6 0.73 87%
apricot nectar -403.7 0.56 94%
couscous -631.3 1.12 91%
oat flour -889.9 4.04 67%
taro -384.2 1.42 85%
wheat, soft white -1179.4 3.40 76%
sweet potato 285.7 0.90 81%
rye flour -199.5 3.25 64%
canned tangerines -632.3 0.61 94%
canned pineapple -407.2 0.52 92%
rice flour -2784.8 3.66 92%
peas -413.0 3.52 63%
guten free pasta -1254.3 1.79 90%
yam -377.6 1.16 85%
rice noodles -1015.9 1.08 93%
litchis -193.3 0.66 87%
apricots -42.1 0.48 86%
wild rice -459.1 1.01 86%
barley, hulled -1260.3 3.54 73%
quince -96.7 0.57 86%
leeks 77.3 0.61 83%
white rice -3194.3 3.65 95%
corn grain, yellow -1921.1 3.65 79%
millet, cooked -597.7 1.19 85%
prunes -674.1 1.07 87%
ginger -29.7 0.80 81%
grapefruit -74.3 0.33 85%
pasta, gluten-free -788.2 1.38 84%
rice, brown, long-grain -803.3 1.23 86%
pasta, whole-wheat -396.3 1.49 78%
canned peaches -1016.2 0.74 92%
Noodles, egg, enriched, cooked -552.4 1.38 80%
seaweed (laver) 201.6 0.35 80%
grapefruit -12.4 0.30 83%
guava nectar -635.8 0.48 89%
gooseberries, canned -465.7 0.73 84%
pinto beans 7.2 0.22 83%
butternut squash 401.9 0.45 75%
buckwheat groats -362.9 0.92 81%
seaweed (wakame) 49.7 0.45 79%
sugar-apples, raw -264.5 0.94 79%

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 23 2019 while his least nutrient-dense day is July 17 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

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