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
2.9
Zinc : Copper
17.8
Potassium : Sodium
1.1
Calcium : Magnesium
1.3
Iron : Copper
12.2
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 60%
Potassium 69%
Calcium 71%
Phosphorus 83%
Selenium 104%
Magnesium 114%
Methionine 141%
Valine 156%
Lysine 161%
Leucine 170%
Histidine 175%
Isoleucine 193%

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
egg white 14.3 0.52 74%
cream cheese (low fat) 11.9 1.05 76%
chicken breast 13.8 1.48 60%
lean pastrami 12.2 0.95 73%
veal 12.6 1.51 65%
pork liver 13.0 1.65 59%
sirloin steak (lean) 13.2 1.77 57%
ground pork 13.5 1.85 54%
pork chops 13.5 1.74 54%
top round steak 12.5 2.09 56%
pork shoulder 13.1 1.62 56%
ground beef (lean) 12.7 1.44 60%
bison 13.3 1.71 53%
beef liver 12.2 1.75 60%
leg ham 12.8 1.65 56%
beef kidney 13.4 1.57 52%
chuck steak 12.5 1.94 51%
lamb kidney 13.5 1.12 52%
beef roast 13.0 1.78 48%
chicken liver 12.9 1.72 50%
veal liver 10.9 1.92 55%
beef heart 11.7 1.79 52%
rib eye fillet 12.5 1.99 45%
porterhouse steak (fat trimmed) 12.5 1.45 50%
turkey 10.4 1.12 63%
chicken drumstick 12.5 1.49 47%
beef tripe 11.5 1.03 55%
lamb lungs 11.0 0.95 58%
cottage cheese (low fat) 10.5 0.81 63%
lamb shank 10.9 1.96 48%
veal loin 11.1 1.75 48%
lamb heart 11.4 1.61 48%
pork (lean) 11.0 2.09 44%
lamb liver 10.8 1.68 48%
cheddar 10.4 1.73 48%
roast beef 11.3 2.19 38%
roast pork 11.0 1.99 41%
pork ribs 10.6 2.16 39%
non-fat yogurt 2.7 0.78 96%
pork loin 10.4 1.93 41%
turkey gizzard 8.2 1.55 57%
turkey 8.4 1.89 50%
lamb (lean) 10.4 1.44 43%
lamb sweetbread 10.4 1.44 43%
turkey liver 8.7 1.89 47%
turkey heart 8.7 1.74 47%
elk 8.7 1.93 44%
lamb chop 7.8 2.34 42%
cottage cheese 8.3 0.97 52%

Seafood based foods

food name nutrient density energy density insulin load
cod 14.8 2.90 71%
welk 12.0 2.75 82%
clam 13.9 1.42 73%
haddock 14.4 1.16 71%
octopus 13.5 1.64 71%
pollock 14.5 1.11 69%
crab 14.3 0.83 71%
halibut 14.7 1.11 66%
lobster 14.1 0.89 71%
whiting 14.4 1.16 66%
orange roughy 13.8 1.05 70%
rockfish 14.6 1.09 66%
shrimp 13.6 1.19 69%
crayfish 14.1 0.82 67%
white fish 12.9 1.08 70%
perch 13.7 0.96 62%
tuna 13.3 1.84 52%
flounder 13.9 0.86 57%
scallop 9.9 1.11 77%
salmon 13.3 1.56 52%
molluscs 9.1 0.69 77%
anchovy 12.1 2.10 44%
fish roe 12.6 1.43 47%
sturgeon 12.1 1.35 49%
trout 12.1 1.68 45%
mussel 9.8 0.86 63%
sardine 9.3 2.08 38%
abalone 5.5 1.89 57%
herring 8.7 2.17 36%
oysters 6.3 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 11.7 0.35 80%
spirulina 12.0 0.26 70%
watercress 11.7 0.11 65%
candied fruit -1.0 3.22 98%
amaranth leaves 5.7 0.21 86%
raisins -0.3 2.96 89%
dried currants -0.2 2.83 88%
kidney beans 1.3 3.37 74%
white mushroom 7.9 0.22 65%
egg noodles -1.4 3.84 83%
black beans 1.0 3.41 73%
lemongrass 0.9 0.99 93%
white rice -4.0 3.65 95%
wheat, soft white -0.2 3.40 76%
egg noodles, enriched -0.3 4.75 64%
wheat flour -3.4 3.63 91%
poi -0.6 1.12 97%
oat flour -0.2 4.04 67%
spinach 9.2 0.23 49%

macronutrients

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

protein

Mal’s protein intake is 1.8g/kg LBM or 118g/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% 1.8 115
Mal 21% 1.81 118

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) 115 220
fat (g) 25 155
carbs (g) 0 125
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 January 03 2018 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)
Kerrygold, Pure Irish Butter, Unsalted 88
MCT (Melrose) 83
Kerrygold, Pure Irish Butter, Unsalted 44
Scrambled Egg, Plain 94
Avocado, Green Skin, Florida Type 48
Chia Seeds 49
Baby Spinach 7
Tomato Raw, Includes Cherry, Grape, Roma 9
Sweet Potato, Baked 18
Black Pepper, Ground 1
Almonds, Dry Roasted, Salted 179
Macadamia Nuts, Raw 215
Black Pepper, Ground 1
Baby Spinach 9
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
100% WPI 112
Sweet Potato, Baked 45
Broccoli, Cooked from Frozen 11
Spinach, Cooked from Frozen 14
Fish Fillets, Batter Dipped 158
Tomato Raw, Includes Cherry, Grape, Roma 9
Tofurky - Jumbo Hot Dogs 180
Black Pepper, Ground 1
Macadamia Nuts, Raw 72
Almonds, Dry Roasted, Salted 60
Blackberries, Frozen, Unsweetened 32
Coyo, Organic Coconut Yoghurt Alternative, Vanilla Bean 44
Dark Chocolate (Well Naturally) 62

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes