Nutrition Fingerprint

recommended approach

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

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 Allison’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
3.2
Zinc : Copper
9.9
Potassium : Sodium
1.1
Calcium : Magnesium
4.9
Iron : Copper
25.6
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Allison’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: high estrogen, fatigue, hypothyroidism, methylation, low testosterone, headaches.

nutrient % DRI prioritize
Manganese 44%
Vitamin E 49%
Magnesium 52%
Copper 55%
Phosphorus 57%
Iron 63%
Zinc 67%
Calcium 94%
Sodium 94%
Valine 96%
Methionine 105%
Folate 109%
Leucine 110%
Cystine 169%
Pantothenic acid (B5) 157%
Niacin (B3) 314%
Riboflavin (B2) 413%
Thiamin (B1) 278%
Vitamin A 243%
Selenium 322%

optimal foods for you

The foods listed below will provide Allison with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 13699.1 1.89 50%
lamb (lean) 2529.7 1.44 43%
pork chops 2751.7 1.74 54%
beef liver 2550.7 1.75 60%
lamb liver 2474.4 1.68 48%
veal liver 2651.1 1.92 55%
pork liver 2252.8 1.65 59%
lamb kidney 1562.9 1.12 52%
beef kidney 1425.0 1.57 52%
pork loin 1629.8 1.93 41%
chicken breast 1142.8 1.48 60%
chicken liver 1279.1 1.72 50%
turkey liver 1333.5 1.89 47%
lamb heart 1063.4 1.61 48%
beef tripe 534.0 1.03 55%
pork shoulder 1029.8 1.62 56%
whole egg 853.8 1.43 30%
rib eye fillet 1322.9 1.99 45%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3623.9 1.43 47%
lobster 1693.1 0.89 71%
crab 1620.3 0.83 71%
halibut 1680.2 1.11 66%
salmon 1863.2 1.56 52%
rockfish 1358.8 1.09 66%
crayfish 911.3 0.82 67%
clam 1400.5 1.42 73%
mussel 924.5 0.86 63%
flounder 867.1 0.86 57%
mollusks conch 1061.9 1.30 54%
orange roughy 692.9 1.05 70%
octopus 1131.7 1.64 71%
pollock 664.9 1.11 69%
whiting 656.1 1.16 66%
molluscs 211.6 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 848.3 0.23 49%
turnip greens 648.1 0.29 44%
amaranth leaves 480.8 0.21 86%
portabella mushrooms 515.4 0.29 55%
chinese cabbage 235.6 0.12 54%
asparagus 322.9 0.22 50%
escarole 176.5 0.19 24%
watercress 98.5 0.11 65%
mung beans 157.1 0.19 74%
snap beans 114.3 0.15 58%
collards 259.6 0.33 37%
kale 199.5 0.28 60%
zucchini 103.2 0.17 40%
okra 146.3 0.22 50%
mustard greens 165.8 0.27 36%
pumpkin 101.7 0.20 76%
white mushroom 127.2 0.22 65%
pickles 28.3 0.12 40%
cucumber 28.3 0.12 40%
banana pepper 148.9 0.27 36%
chard 87.3 0.19 51%
lettuce 54.2 0.15 50%
celery 68.5 0.18 50%
seaweed (laver) 220.2 0.35 80%
parsley 217.6 0.36 48%
alfalfa 96.5 0.23 19%
shiitake mushroom 233.1 0.39 58%
beet greens 95.2 0.22 35%
artichokes 306.0 0.47 49%
endive 46.0 0.17 7%
summer squash 55.5 0.19 45%
cauliflower 96.3 0.25 50%
chicory greens 80.8 0.23 23%
broccoli 174.2 0.35 50%
rhubarb 50.9 0.21 55%
radishes 3.6 0.16 43%
radicchio 50.8 0.23 68%
onions 98.7 0.32 65%
sauerkraut -15.7 0.19 39%
coriander 14.0 0.23 30%
arugula 28.5 0.25 45%
jalapeno peppers 40.7 0.27 37%
pinto beans 7.3 0.22 83%
red peppers 73.5 0.31 40%
cabbage -3.2 0.23 55%
coconut water -37.7 0.19 66%
spirulina 18.0 0.26 70%
turnips -31.8 0.21 51%
chayote -18.6 0.24 41%
eggplant -24.8 0.25 35%
chives 9.5 0.30 48%
peas 111.1 0.42 65%
blackberries 93.5 0.43 27%
brussel sprouts 91.4 0.42 50%
carrots 70.6 0.41 64%
red cabbage -23.7 0.29 55%
celeriac 63.8 0.42 72%
winter squash 40.4 0.40 69%
limes -63.0 0.30 70%
turnips -130.0 0.22 61%
butternut squash 63.8 0.45 75%
seaweed (kelp) 32.5 0.43 77%
seaweed (wakame) 45.8 0.45 79%
mulberries 1.5 0.43 74%
boysenberries 41.7 0.50 54%
carambola -115.1 0.31 56%

macronutrients

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

macro targets

While Allison’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) 105 215
fat (g) 20 95
carbs (g) 0 110
energy (calories) 1700

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 Allison’s food log based on the harder to find 50% of the essential nutrients. Allison’s most nutrient dense day is January 04 2019 while her least nutrient-dense day is January 05 2019.

best and worst days

Allison’s food diary for the best and worst days are shown below for comparison. Allison 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)
Coffee, Prepared From Grounds 12
Nutpods, Nature's Dairy Free Creamer, Original, Unsweetened 80
Beef Jerky Outlet, Biltong Sliced Cured Beef 320
Good Karma, Unsweetened Flax Milk 50
Blackberries, Fresh 62
Promix, Grass-Fed Whey Protein, Unflavored 120
Glencourt, Organic Tomato Sauce 88
Bush's Best, Chili Beans Sauce, Mild 193
O Organics, Petite Diced Tomatoes, in Tomato Juice 25
KAL, Nutritional Yeast Flakes 26
Swanson, Chicken Broth 20
O Organics, Super Greens 40

Worst Day

food name energy (kcal)
Jimmy John's Gargantuan Unwich 705
Starbuck's, americano, caffe, venti 25
Soy Milk, Plain or Original, Unsweetened, Ready-to-Drink, Fortified 18
Good Karma, Unsweetened Flax Milk 6
Coffee, Prepared From Grounds 12
Nutpods, Nature's Dairy Free Creamer, Original, Unsweetened 40
RX Bar, Protein Bar, Mixed Berry 210
Easy Whole30 Breakfast Recipe 364
Swanson, Chicken Broth 10
KAL, Nutritional Yeast Flakes 26
Good Karma, Unsweetened Flax Milk 25
PC Organics, Almond Milk, Vanilla, Unsweetened, Fortified 45

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