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
6.4
Zinc : Copper
5.4
Potassium : Sodium
0.8
Calcium : Magnesium
4.6
Iron : Copper
9.9
Calcium : Phosphorus
1.0

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 42%
Thiamin (B1) 43%
Iron 54%
Magnesium 55%
Potassium 61%
Manganese 66%
Vitamin E 67%
Folate 68%
Sodium 74%
Vitamin B12 75%
Phosphorus 76%
Leucine 80%
Niacin (B3) 81%
Cystine 116%
Vitamin B-6 81%
Riboflavin (B2) 114%
Vitamin C 231%
Vitamin A 197%
Selenium 94%
Copper 124%
Zinc 82%

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
beef liver 2297.4 1.75 60%
pork liver 2186.2 1.65 59%
veal liver 2355.8 1.92 55%
lamb liver 2084.7 1.68 48%
lamb kidney 1353.9 1.12 52%
pork chops 1594.0 1.74 54%
lamb (lean) 1204.0 1.44 43%
turkey 1469.2 1.89 50%
egg white 462.4 0.52 74%
beef kidney 1170.5 1.57 52%
chicken liver 1235.4 1.72 50%
turkey liver 1277.7 1.89 47%
kefir (low fat) 1.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3364.3 1.43 47%
crab 1112.4 0.83 71%
mussel 1123.8 0.86 63%
halibut 1286.4 1.11 66%
lobster 999.4 0.89 71%
salmon 1492.9 1.56 52%
octopus 1331.1 1.64 71%
clam 1158.3 1.42 73%
rockfish 894.1 1.09 66%
mollusks conch 976.6 1.30 54%
crayfish 597.8 0.82 67%
flounder 451.8 0.86 57%
oysters 401.7 1.02 59%
pollock 429.3 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 903.4 0.23 49%
turnip greens 657.9 0.29 44%
amaranth leaves 586.4 0.21 86%
chinese cabbage 333.8 0.12 54%
snap beans 330.8 0.15 58%
wheat bran 1793.3 2.16 38%
portabella mushrooms 417.7 0.29 55%
asparagus 361.5 0.22 50%
pumpkin 285.8 0.20 76%
kale 336.5 0.28 60%
banana pepper 304.7 0.27 36%
red peppers 307.1 0.31 40%
zucchini 182.7 0.17 40%
escarole 189.1 0.19 24%
mung beans 187.9 0.19 74%
parsley 303.7 0.36 48%
collards 289.4 0.33 37%
artichokes 389.4 0.47 49%
mustard greens 222.6 0.27 36%
jalapeno peppers 216.4 0.27 37%
watercress 89.7 0.11 65%
summer squash 152.3 0.19 45%
celery 133.4 0.18 50%
okra 161.7 0.22 50%
winter squash 285.8 0.40 69%
cauliflower 167.5 0.25 50%
onions 217.6 0.32 65%
broccoli 241.7 0.35 50%
sauerkraut 118.7 0.19 39%
chard 113.0 0.19 51%
oat bran 1774.5 2.46 65%
shiitake mushroom 248.3 0.39 58%
pickles 47.6 0.12 40%
cucumber 47.6 0.12 40%
lettuce 72.3 0.15 50%
seaweed (laver) 214.5 0.35 80%
brussel sprouts 265.1 0.42 50%
beet greens 120.7 0.22 35%
butternut squash 283.8 0.45 75%
radishes 59.2 0.16 43%
white mushroom 109.2 0.22 65%
coconut water 62.0 0.19 66%
endive 47.8 0.17 7%
chicory greens 84.8 0.23 23%
turnips 70.4 0.21 51%
alfalfa 79.3 0.23 19%
radicchio 78.3 0.23 68%
carrots 196.8 0.41 64%
rhubarb 51.0 0.21 55%
cabbage 53.2 0.23 55%
chayote 62.8 0.24 41%
peas 190.1 0.42 65%
arugula 30.5 0.25 45%
coriander 16.0 0.23 30%
eggplant 26.8 0.25 35%
red cabbage 64.1 0.29 55%
pinto beans 7.7 0.22 83%
spirulina 15.4 0.26 70%
mulberries 110.8 0.43 74%
chives 12.6 0.30 48%
blackberries 102.4 0.43 27%
turnips -48.6 0.22 61%
cantaloupe 16.8 0.34 70%
celeriac 78.7 0.42 72%
limes -19.0 0.30 70%
strawberries -40.5 0.32 49%
seaweed (kelp) 35.5 0.43 77%
carambola -45.9 0.31 56%
beets 24.4 0.43 70%
seaweed (wakame) 36.6 0.45 79%
soybeans (sprouted) 275.0 0.81 49%
boysenberries 34.1 0.50 54%
lemongrass 376.0 0.99 93%

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