Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle and being vegan.

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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
5.7
Zinc : Copper
70.0
Potassium : Sodium
1.3
Calcium : Magnesium
2.9
Iron : Copper
34.9
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: hypothyroidism, methylation.

nutrient % DRI prioritize
Vitamin C 0%
Manganese 3%
Vitamin K1 5%
Vitamin E 11%
Folate 13%
Thiamin (B1) 13%
Calcium 14%
Copper 20%
Magnesium 21%
Vitamin D 27%
Vitamin A 29%
Potassium 31%
Sodium 34%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of lean bulking . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested plant based foods

food name nutrient density energy density insulin load
watercress 18.2 0.11 65%
amaranth leaves 13.5 0.21 86%
spinach 17.7 0.23 49%
parsley 15.5 0.36 48%
chard 15.2 0.19 51%
beet greens 16.7 0.22 35%
seaweed (laver) 10.7 0.35 80%
coriander 16.9 0.23 30%
chives 14.3 0.3 48%
chicory greens 17.4 0.23 23%
mustard greens 15.6 0.27 36%
chinese cabbage 13.3 0.12 54%
turnip greens 14.2 0.29 44%
lettuce 13.2 0.15 50%
radicchio 10.8 0.23 68%
kale 11.6 0.28 60%
arugula 13.2 0.25 45%
asparagus 12.4 0.22 50%
seaweed (wakame) 7.5 0.45 79%
onions 9.3 0.32 65%
broccoli 10.8 0.35 50%
butternut squash 7.4 0.45 75%
okra 10.7 0.22 50%
pumpkin 7.4 0.2 76%
seaweed (kelp) 7.0 0.43 77%
lemongrass 3.8 0.99 93%
yeast extract spread 6.9 1.85 59%
endive 15.1 0.17 7%
winter squash 6.7 0.4 69%
pinto beans 4.8 0.22 83%
black beans 2.3 3.41 73%
spirulina 6.3 0.26 70%
cabbage 8.2 0.23 55%
mung beans 5.8 0.19 74%
garbanzo beans 1.6 3.78 69%
kidney beans 1.3 3.37 74%
celery 7.9 0.18 50%
collards 9.1 0.33 37%
leeks 2.9 0.61 83%
brussel sprouts 7.3 0.42 50%
oat bran 3.0 2.46 65%
shallots -0.1 3.48 80%
sweet potato 2.7 0.9 81%
red peppers 8.5 0.31 40%
buckwheat 0.1 3.43 78%
peas 5.3 0.42 65%
white mushroom 5.2 0.22 65%
snap beans 6.2 0.15 58%
cornmeal -1.9 3.7 89%
Oats 0.1 3.89 70%
corn-starch -3.6 3.81 99%
white rice -3.0 3.65 95%
cauliflower 6.6 0.25 50%
poi -0.3 1.12 97%
cantaloupe 4.0 0.34 70%
sprouted wheat -0.5 1.98 90%
carrots 4.5 0.41 64%
raisins -1.6 2.96 89%
summer squash 7.1 0.19 45%
bulgur -1.2 3.42 81%
white flour -2.9 3.67 92%
wheat flour -2.8 3.63 91%
rice flour -3.0 3.66 92%
banana pepper 8.1 0.27 36%
dried currants -1.5 2.83 88%
cornmeal, yellow -1.7 3.62 81%
cornmeal, white -1.7 3.62 81%
beets 3.4 0.43 70%
lupin seeds 1.9 3.71 51%
rhubarb 5.4 0.21 55%
candied fruit -3.5 3.22 98%
garlic -0.3 1.49 89%
zucchini 7.3 0.17 40%
corn flour, masa -2.0 3.63 82%
rye flour -1.8 3.49 81%
jerusalem-artichokes 0.7 0.73 87%
corn grain, yellow -1.7 3.65 78%
rye grain -1.2 3.38 77%
barley, hulled -0.9 3.54 73%
artichokes 5.7 0.47 49%
wheat, soft white -1.2 3.4 76%
corn flour, whole yellow -2.1 3.61 81%
corn flour, whole-grain -2.1 3.61 81%
coconut water 3.8 0.19 66%
taro -0.1 1.42 85%
grapefruit 1.3 0.3 83%
oat flour -1.0 4.04 67%
red cabbage 4.9 0.29 55%
wheat bran 4.8 2.16 38%
potato -0.5 0.93 91%
rye flour 0.1 3.25 64%
cucumber 6.9 0.12 40%
pickles 6.9 0.12 40%
plantains -0.7 1.22 90%
canned pineapple -0.2 0.52 92%
portabella mushrooms 4.7 0.29 55%
peas -0.2 3.52 63%
celeriac 2.3 0.42 72%
grapefruit juice -0.7 0.46 95%
cowpeas 1.9 1.16 68%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 85 165
fat (g) 20 60
carbs (g) 0 25
energy (calories) 1000

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is June 25 2020 while her least nutrient-dense day is July 06 2020.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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