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 95%
Methionine 104%
Folate 109%
Leucine 109%
Cystine 167%
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
lamb liver 21.3 1.68 48%
veal liver 21.3 1.92 55%
beef liver 21.0 1.75 60%
chicken liver 20.7 1.72 50%
pork liver 19.2 1.65 59%
lamb kidney 18.2 1.12 52%
turkey liver 17.9 1.89 47%
beef kidney 13.5 1.57 52%
chicken breast 11.8 1.48 60%
pork chops 11.8 1.74 54%
lamb heart 11.2 1.61 48%
veal 10.9 1.51 65%
lamb lungs 10.0 0.95 58%
pork shoulder 10.8 1.62 56%
bison 10.7 1.71 53%
turkey heart 10.5 1.74 47%
ground pork 10.5 1.85 54%
beef tripe 9.4 1.03 55%
leg ham 10.2 1.65 56%
ground beef (lean) 9.7 1.44 60%
sirloin steak (lean) 9.9 1.77 57%
beef roast 9.5 1.78 48%
lamb sweetbread 8.6 1.44 43%
porterhouse steak (fat trimmed) 8.4 1.45 50%
beef heart 8.4 1.79 52%
rib eye fillet 8.5 1.99 45%
chicken drumstick 7.7 1.49 47%
veal loin 8.0 1.75 48%
lamb (lean) 7.6 1.44 43%
chuck steak 8.1 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
crab 18.4 0.83 71%
lobster 17.1 0.89 71%
crayfish 16.2 0.82 67%
fish roe 13.6 1.43 47%
mussel 12.2 0.86 63%
pollock 12.4 1.11 69%
shrimp 12.5 1.19 69%
halibut 11.8 1.11 66%
oysters 11.4 1.02 59%
octopus 11.8 1.64 71%
flounder 10.7 0.86 57%
haddock 11.0 1.16 71%
perch 10.7 0.96 62%
salmon 11.2 1.56 52%
rockfish 10.4 1.09 66%
tuna 11.3 1.84 52%
anchovy 11.5 2.10 44%
cod 12.6 2.90 71%
whiting 9.7 1.16 66%
sturgeon 9.8 1.35 49%
orange roughy 8.9 1.05 70%
clam 9.4 1.42 73%
trout 9.6 1.68 45%
molluscs 7.2 0.69 77%
scallop 7.8 1.11 77%
welk 9.8 2.75 82%
white fish 7.4 1.08 70%
mollusks conch 7.5 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
spinach 23.8 0.23 49%
watercress 22.9 0.11 65%
seaweed (laver) 22.9 0.35 80%
asparagus 19.2 0.22 50%
amaranth leaves 18.7 0.21 86%
coriander 18.5 0.23 30%
spirulina 18.0 0.26 70%
endive 17.2 0.17 7%
chicory greens 16.7 0.23 23%
turnip greens 16.3 0.29 44%
beet greens 16.0 0.22 35%
chard 15.7 0.19 51%
white mushroom 15.4 0.22 65%
chinese cabbage 15.1 0.12 54%
portabella mushrooms 15.1 0.29 55%
seaweed (wakame) 14.6 0.45 79%
lettuce 14.0 0.15 50%
alfalfa 14.0 0.23 19%
chives 13.8 0.30 48%
parsley 13.8 0.36 48%
arugula 12.9 0.25 45%
escarole 12.7 0.19 24%
mustard greens 12.2 0.27 36%
okra 11.6 0.22 50%
broccoli 10.9 0.35 50%
seaweed (kelp) 10.7 0.43 77%
mung beans 9.7 0.19 74%
yeast extract spread 12.0 1.85 59%
shiitake mushroom 9.1 0.39 58%
kale 8.8 0.28 60%
zucchini 8.5 0.17 40%
radicchio 8.6 0.23 68%
collards 8.2 0.33 37%
pinto beans 7.3 0.22 83%
celery 7.1 0.18 50%
cauliflower 7.0 0.25 50%
peas 6.6 0.42 65%
banana pepper 6.4 0.27 36%
soybeans (sprouted) 6.5 0.81 49%
snap beans 5.3 0.15 58%
pumpkin 5.4 0.20 76%

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) 100 215
fat (g) 20 120
carbs (g) 0 105
energy (calories) 1650

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes