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
9.5
Zinc : Copper
11.1
Potassium : Sodium
0.8
Calcium : Magnesium
7.5
Iron : Copper
14.0
Calcium : Phosphorus
1.8

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
Vitamin E 16%
Omega-3 22%
Folate 26%
Thiamin (B1) 26%
Iron 28%
Magnesium 33%
Copper 40%
Phosphorus 41%
Vitamin B6 42%
Vitamin D 42%
Selenium 48%
Zinc 51%
Niacin (B3) 54%
Cystine 107%
Vitamin K 86%
Vitamin B12 76%
Vitamin B5 (Pantothenic acid) 76%
Vitamin B2 (Riboflavin) 107%
Vitamin C 57%
Vitamin A 253%
Calcium 59%

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 2443.2 1.68 48%
beef liver 2294.6 1.75 60%
veal liver 2399.9 1.92 55%
pork liver 1974.3 1.65 59%
lamb kidney 1425.3 1.12 52%
beef kidney 1245.1 1.57 52%
turkey liver 1387.5 1.89 47%
pork chops 1288.7 1.74 54%
chicken liver 1159.5 1.72 50%
lamb (lean) 638.9 1.44 43%
turkey 889.8 1.89 50%
lamb heart 680.4 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4003.6 1.43 47%
salmon 1775.1 1.56 52%
crab 1193.4 0.83 71%
lobster 1185.5 0.89 71%
mussel 1024.8 0.86 63%
halibut 1168.7 1.11 66%
mollusks conch 1130.2 1.30 54%
rockfish 881.6 1.09 66%
crayfish 586.1 0.82 67%
flounder 601.8 0.86 57%
octopus 1046.2 1.64 71%
clam 849.4 1.42 73%
tuna 943.5 1.84 52%
oysters 428.3 1.02 59%
pollock 460.1 1.11 69%
molluscs 110.2 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 855.5 0.23 49%
turnip greens 617.3 0.29 44%
amaranth leaves 499.1 0.21 86%
portabella mushrooms 465.0 0.29 55%
collards 462.2 0.33 37%
chinese cabbage 316.9 0.12 54%
asparagus 334.2 0.22 50%
kale 353.6 0.28 60%
snap beans 238.2 0.15 58%
brussel sprouts 366.5 0.42 50%
escarole 224.0 0.19 24%
red peppers 298.0 0.31 40%
pumpkin 219.7 0.20 76%
zucchini 205.9 0.17 40%
parsley 308.9 0.36 48%
banana pepper 247.6 0.27 36%
broccoli 284.3 0.35 50%
mustard greens 228.5 0.27 36%
okra 191.3 0.22 50%
celery 157.3 0.18 50%
mung beans 165.9 0.19 74%
shiitake mushroom 277.3 0.39 58%
watercress 102.8 0.11 65%
summer squash 154.7 0.19 45%
onions 223.7 0.32 65%
cauliflower 179.6 0.25 50%
winter squash 268.8 0.40 69%
pickles 80.9 0.12 40%
cucumber 80.9 0.12 40%
jalapeno peppers 153.8 0.27 37%
chard 107.6 0.19 51%
beet greens 125.7 0.22 35%
artichokes 275.8 0.47 49%
butternut squash 258.1 0.45 75%
white mushroom 114.2 0.22 65%
lettuce 69.9 0.15 50%
chicory greens 104.7 0.23 23%
seaweed (laver) 179.1 0.35 80%
cabbage 95.2 0.23 55%
radishes 47.7 0.16 43%
radicchio 87.8 0.23 68%
sauerkraut 64.7 0.19 39%
endive 53.3 0.17 7%
alfalfa 80.8 0.23 19%
carrots 179.4 0.41 64%
chayote 71.5 0.24 41%
rhubarb 48.3 0.21 55%
peas 159.6 0.42 65%
coconut water 9.7 0.19 66%
turnips 13.5 0.21 51%
arugula 32.8 0.25 45%
coriander 16.3 0.23 30%
edamame 616.6 1.21 41%
red cabbage 57.1 0.29 55%
pinto beans 7.2 0.22 83%
eggplant 9.4 0.25 35%
spirulina 11.1 0.26 70%
chives 12.7 0.30 48%
turnips -43.5 0.22 61%
celeriac 70.1 0.42 72%
blackberries 58.5 0.43 27%
seaweed (kelp) 43.4 0.43 77%
limes -32.4 0.30 70%
carambola -26.0 0.31 56%
cantaloupe -17.5 0.34 70%
seaweed (wakame) 51.2 0.45 79%
soybeans (sprouted) 252.8 0.81 49%
strawberries -48.2 0.32 49%
mulberries -8.4 0.43 74%
beets -14.6 0.43 70%
grapefruit -123.5 0.30 83%
boysenberries -14.8 0.50 54%

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) 105 210
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 June 13 2020 while her least nutrient-dense day is June 07 2020.

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)

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