Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Mal 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
2.8
Zinc : Copper
17.6
Potassium : Sodium
1.1
Calcium : Magnesium
1.3
Iron : Copper
12.0
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mal’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 58%
Potassium 70%
Calcium 72%
Phosphorus 84%
Selenium 101%
Magnesium 115%
Methionine 132%
Lysine 148%
Valine 148%
Leucine 160%
Histidine 170%
Isoleucine 181%
Folate 196%

optimal foods for you

The foods listed below will provide Mal 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
turkey 25183.9 1.89 50%
non-fat yogurt -92.9 0.78 96%
sour cream (fat free) -73.3 0.74 93%
chocolate milk (fat free) -0.4 0.67 91%
pork chops 3289.1 1.74 54%
egg white 1512.4 0.52 74%
cream cheese (low fat) 166.9 1.05 76%
chicken breast 1684.1 1.48 60%
top round steak 1403.6 2.09 56%
beef liver 1254.2 1.75 60%
pork liver 1354.9 1.65 59%
lean pastrami 432.3 0.95 73%
veal 771.7 1.51 65%

Seafood based foods

food name nutrient density energy density insulin load
welk 1617.5 2.75 82%
cod 1106.2 2.90 71%
clam 2124.2 1.42 73%
octopus 1188.4 1.64 71%
halibut 2399.4 1.11 66%
scallop 506.9 1.11 77%
rockfish 2036.3 1.09 66%
lobster 1479.3 0.89 71%
crab 1359.7 0.83 71%
orange roughy 1046.6 1.05 70%
molluscs 262.2 0.69 77%
pollock 868.1 1.11 69%
whiting 1072.2 1.16 66%
salmon 2467.6 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -1.3 3.22 98%
white flour -4.5 3.67 92%
wheat flour -3.7 3.63 91%
egg noodles -655.2 3.84 83%
raisins -367.5 2.96 89%
dried currants -292.2 2.83 88%
shallots -62.8 3.48 80%
egg noodles, enriched -77.1 4.75 64%
poi -234.0 1.12 97%
wheat, soft white -274.4 3.40 76%
dried apples -1793.8 3.46 86%
lemongrass 97.9 0.99 93%
corn-starch -4191.4 3.81 99%
garlic -24.4 1.49 89%
oat flour -258.7 4.04 67%
sprouted wheat -1012.7 1.98 90%
apple juice -95.4 0.47 97%
kidney beans -647.4 3.37 74%
grapefruit juice -43.8 0.46 95%
black beans -722.8 3.41 73%
prune juice -85.6 0.71 93%
apricot nectar -148.7 0.56 94%
potato -351.1 0.93 91%
cornmeal -3646.2 3.70 89%
rye flour -2369.9 3.49 81%
rice flour -4122.4 3.66 92%
couscous -823.2 1.12 91%
corn flour, masa -2764.6 3.63 82%
prunes -211.3 1.07 87%
white rice -4604.7 3.65 95%
jerusalem-artichokes 30.2 0.73 87%
cornmeal, white -2878.0 3.62 81%
cornmeal, yellow -2878.0 3.62 81%
grapes -515.2 0.67 91%
corn flour, whole yellow -2846.8 3.61 81%
corn flour, whole-grain -2846.8 3.61 81%
guten free pasta -1790.6 1.79 90%
rice noodles -1346.7 1.08 93%
guava nectar -225.9 0.48 89%
tangerine juice -1000.7 0.50 95%
plantains -1356.4 1.22 90%
quince -28.4 0.57 86%
bulgur -2983.0 3.42 81%
litchis -364.1 0.66 87%
canned tangerines -1362.1 0.61 94%
apricots -130.0 0.48 86%
gooseberries, canned -226.7 0.73 84%
wild rice -851.8 1.01 86%
amaranth leaves 141.2 0.21 86%
garbanzo beans -2048.7 3.78 69%
canned pineapple -1099.6 0.52 92%
yam -973.1 1.16 85%
taro -1338.2 1.42 85%
ginger -124.3 0.80 81%
pasta, gluten-free -1327.8 1.38 84%
millet, cooked -1261.5 1.19 85%
leeks -301.7 0.61 83%
canned peaches -1731.0 0.74 92%
pasta, whole-wheat -779.3 1.49 78%
Noodles, egg, enriched, cooked -996.8 1.38 80%
Oats -2735.3 3.89 70%
peas -1419.6 3.52 63%
rice, brown, long-grain -1624.1 1.23 86%
lupin seeds -108.3 3.71 51%
pinto beans 3.5 0.22 83%
egg noodles -1134.0 1.38 80%
seaweed (laver) 120.6 0.35 80%
grapefruit -536.3 0.33 85%
oat bran -508.2 2.46 65%

macronutrients

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

protein

Mal’s protein intake is 1.7g/kg LBM or 113g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Mal’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 90
Mal 20% 1.73 113

macro targets

While Mal’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) 90 220
fat (g) 25 135
carbs (g) 0 140
energy (calories) 2150

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 Mal’s food log based on the harder to find 50% of the essential nutrients. Mal’s most nutrient dense day is December 30 2017 while his least nutrient-dense day is January 01 2018.

best and worst days

Mal’s food diary for the best and worst days are shown below for comparison. Mal 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)
MCT (Melrose) 83
Kerrygold, Pure Irish Butter, Unsalted 44
Black Pepper, Ground 1
Kerrygold, Pure Irish Butter, Unsalted 44
Baby Spinach 7
Tomato Raw, Includes Cherry, Grape, Roma 9
Avocado, Green Skin, Florida Type 48
Eggs, Cooked 78
Chia Seeds 49
Sweet Potato, Baked 36
Almonds, Dry Roasted, Salted 179
Macadamia Nuts, Raw 215
Black Pepper, Ground 1
Tomato Raw, Includes Cherry, Grape, Roma 7
Chia Seeds 49
Sweet Potato, Baked 36
Avocado, Green Skin, Florida Type 48
Nutmeat 163
Cabbage, Green, Raw 10
Almonds, Dry Roasted, Salted 179
Macadamia Nuts, Raw 215
Dark Chocolate (Well Naturally) 62
Black Pepper, Ground 1
Tomato, Red, Ripe, Raw, Year Round Average 22
Avocado, Green Skin, Florida Type 96
Baby Spinach 12
Golden Corral Buffet & Grill, fish, baked 247
Sweet Potato, Baked 36

Worst Day

food name energy (kcal)
Kerrygold, Pure Irish Butter, Unsalted 88
MCT (Melrose) 125
Lemon Juice, Fresh 1
Kerrygold, Pure Irish Butter, Unsalted 88
Scrambled Egg, Plain 94
Egg Whites Only, Cooked 17
Avocado, Green Skin, Florida Type 96
Chia Seeds 49
Black Pepper, Ground 1
Baby Spinach 7
Tomato Raw, Includes Cherry, Grape, Roma 11
Light Olive Spread 102
Egg, Whole, Cooked, Poached 36
Organic Golden Flaxmeal 140
Tasty Light Shredded Cheese 84
Yeast Extract Spread 31
Black Pepper, Ground 1
Baby Spinach 5
Sweet Potato, Baked 36
Kerrygold, Pure Irish Butter, Unsalted 88
Nutmeat 204
Tomato Raw, Includes Cherry, Grape, Roma 11
Macadamia Nuts, Raw 215
Almonds, Dry Roasted, Salted 179
Dark Chocolate Bar, 70%-85% Cacao 90
Coyo, Organic Coconut Yoghurt Alternative, Vanilla Bean 44
100% WPI 112
Black Pepper, Ground 1
Sweet Potato, Baked 54
Broccoli, Cooked from Frozen 11
Spinach, Cooked from Frozen 10
Nutmeat 204
Macadamia Nuts, Raw 72
Almonds, Dry Roasted, Salted 60
Blackberries, Frozen, Unsweetened 32
Coyo, Organic Coconut Yoghurt Alternative, Vanilla Bean 44

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