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.

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
6.6
Zinc : Copper
5.9
Potassium : Sodium
0.6
Calcium : Magnesium
4.2
Iron : Copper
11.3
Calcium : Phosphorus
0.9

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: depression, inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 40%
Thiamin (B1) 48%
Magnesium 56%
Potassium 59%
Iron 64%
Manganese 66%
Vitamin E 69%
Folate 70%
Phosphorus 79%
Vitamin B12 83%
Calcium 86%
Panto Acid (B5) 91%
Vitamin B6 91%
Cystine 142%
Riboflavin (B2) 120%
Vitamin C 304%
Vitamin A 218%
Selenium 118%
Copper 127%
Zinc 91%

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
veal liver 2198.3 1.92 55%
beef liver 2007.2 1.75 60%
lamb liver 1882.9 1.68 48%
pork liver 1823.5 1.65 59%
lamb kidney 1089.3 1.12 52%
turkey liver 1252.1 1.89 47%
beef kidney 986.3 1.57 52%
pork chops 1062.1 1.74 54%
chicken liver 1041.5 1.72 50%
egg white 332.3 0.52 74%
kefir (low fat) 3.3 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3127.7 1.43 47%
crab 972.7 0.83 71%
lobster 943.8 0.89 71%
mussel 901.2 0.86 63%
mollusks conch 1042.4 1.30 54%
halibut 839.1 1.11 66%
salmon 1051.7 1.56 52%
clam 841.8 1.42 73%
crayfish 480.7 0.82 67%
rockfish 626.0 1.09 66%
octopus 930.4 1.64 71%
flounder 315.1 0.86 57%
oysters 317.4 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 789.1 0.23 49%
oat bran 1898.9 2.46 65%
amaranth leaves 498.6 0.21 86%
turnip greens 517.0 0.29 44%
wheat bran 1545.1 2.16 38%
portabella mushrooms 429.3 0.29 55%
pumpkin 323.6 0.20 76%
chinese cabbage 281.2 0.12 54%
asparagus 332.2 0.22 50%
snap beans 272.8 0.15 58%
red peppers 354.8 0.31 40%
kale 318.4 0.28 60%
winter squash 386.1 0.40 69%
banana pepper 293.3 0.27 36%
escarole 218.1 0.19 24%
butternut squash 360.2 0.45 75%
brussel sprouts 335.4 0.42 50%
collards 284.3 0.33 37%
zucchini 194.0 0.17 40%
artichokes 359.7 0.47 49%
cauliflower 215.9 0.25 50%
broccoli 274.6 0.35 50%
celery 168.1 0.18 50%
parsley 263.6 0.36 48%
jalapeno peppers 207.9 0.27 37%
summer squash 166.2 0.19 45%
mung beans 164.7 0.19 74%
shiitake mushroom 266.8 0.39 58%
mustard greens 193.4 0.27 36%
okra 168.4 0.22 50%
watercress 87.9 0.11 65%
carrots 254.0 0.41 64%
onions 194.2 0.32 65%
cucumber 78.1 0.12 40%
pickles 78.1 0.12 40%
sauerkraut 103.3 0.19 39%
chard 99.7 0.19 51%
chayote 127.6 0.24 41%
radishes 77.2 0.16 43%
coconut water 95.9 0.19 66%
beet greens 112.3 0.22 35%
seaweed (laver) 180.0 0.35 80%
white mushroom 108.1 0.22 65%
lettuce 64.9 0.15 50%
chicory greens 94.4 0.23 23%
radicchio 88.0 0.23 68%
cabbage 82.7 0.23 55%
endive 50.2 0.17 7%
peas 181.2 0.42 65%
alfalfa 71.3 0.23 19%
rhubarb 57.6 0.21 55%
turnips 54.0 0.21 51%
red cabbage 82.8 0.29 55%
eggplant 51.4 0.25 35%
cantaloupe 84.5 0.34 70%
arugula 28.3 0.25 45%
coriander 14.8 0.23 30%
pinto beans 6.9 0.22 83%
blackberries 115.3 0.43 27%
turnips -1.3 0.22 61%
spirulina 11.6 0.26 70%
celeriac 93.7 0.42 72%
carambola 28.9 0.31 56%
strawberries 23.9 0.32 49%
chives 11.5 0.30 48%
soybeans (sprouted) 292.3 0.81 49%
beets 59.7 0.43 70%
limes -12.1 0.30 70%
mulberries 45.7 0.43 74%
seaweed (kelp) 34.5 0.43 77%
grapefruit -35.8 0.30 83%
seaweed (wakame) 31.9 0.45 79%
edamame 451.3 1.21 41%
boysenberries 36.4 0.50 54%
gooseberries -21.1 0.44 52%
grapefruit -86.0 0.33 85%

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) 20 115
carbs (g) 0 65
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 April 20 2019 while her least nutrient-dense day is April 21 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)

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