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%
Vitamin E 45%
Folate 54%
Iron 54%
Magnesium 55%
Calcium 61%
Potassium 61%
Zinc 66%
Vitamin B6 74%
Vitamin B12 75%
Phosphorus 76%
Leucine 80%
Omega-3 203%
Cystine 116%
Vitamin B2 (Riboflavin) 104%
Vitamin C 92%
Vitamin A 258%
Selenium 94%
Manganese 111%
Copper 110%

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 2190.4 1.68 48%
pork liver 2096.7 1.65 59%
veal liver 2176.0 1.92 55%
beef liver 2029.7 1.75 60%
lamb kidney 1377.9 1.12 52%
beef kidney 1309.6 1.57 52%
egg white 485.8 0.52 74%
pork chops 1298.4 1.74 54%
chicken liver 1122.9 1.72 50%
turkey liver 1210.9 1.89 47%
lamb (lean) 818.6 1.44 43%
kefir (low fat) 1.8 0.41 64%
lamb heart 812.4 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4121.4 1.43 47%
mussel 1376.7 0.86 63%
salmon 1733.5 1.56 52%
crab 1196.9 0.83 71%
lobster 1172.0 0.89 71%
halibut 1281.1 1.11 66%
rockfish 1145.5 1.09 66%
clam 1357.7 1.42 73%
octopus 1447.6 1.64 71%
mollusks conch 1070.5 1.30 54%
crayfish 650.4 0.82 67%
flounder 674.2 0.86 57%
oysters 486.4 1.02 59%
pollock 533.3 1.11 69%
whiting 507.5 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 893.1 0.23 49%
turnip greens 652.0 0.29 44%
amaranth leaves 573.9 0.21 86%
chinese cabbage 321.6 0.12 54%
snap beans 327.1 0.15 58%
asparagus 342.8 0.22 50%
oat bran 1829.9 2.46 65%
pumpkin 274.5 0.20 76%
kale 330.4 0.28 60%
wheat bran 1607.0 2.16 38%
portabella mushrooms 332.6 0.29 55%
zucchini 221.7 0.17 40%
banana pepper 279.7 0.27 36%
red peppers 288.6 0.31 40%
escarole 186.6 0.19 24%
collards 280.4 0.33 37%
parsley 290.6 0.36 48%
summer squash 178.4 0.19 45%
artichokes 370.3 0.47 49%
mung beans 168.3 0.19 74%
mustard greens 216.0 0.27 36%
jalapeno peppers 213.1 0.27 37%
watercress 88.9 0.11 65%
celery 127.6 0.18 50%
cauliflower 171.3 0.25 50%
broccoli 238.7 0.35 50%
onions 213.4 0.32 65%
okra 150.0 0.22 50%
sauerkraut 120.5 0.19 39%
winter squash 261.1 0.40 69%
seaweed (laver) 221.9 0.35 80%
chard 111.3 0.19 51%
brussel sprouts 262.2 0.42 50%
pickles 48.3 0.12 40%
cucumber 48.3 0.12 40%
beet greens 119.4 0.22 35%
lettuce 70.5 0.15 50%
radishes 57.3 0.16 43%
butternut squash 260.0 0.45 75%
coconut water 67.4 0.19 66%
white mushroom 88.6 0.22 65%
edamame 764.8 1.21 41%
chicory greens 83.3 0.23 23%
endive 46.8 0.17 7%
radicchio 78.2 0.23 68%
alfalfa 77.3 0.23 19%
turnips 59.7 0.21 51%
rhubarb 49.1 0.21 55%
carrots 182.2 0.41 64%
shiitake mushroom 169.7 0.39 58%
peas 187.3 0.42 65%
cabbage 53.2 0.23 55%
chayote 57.6 0.24 41%
arugula 30.4 0.25 45%
coriander 15.3 0.23 30%
red cabbage 62.9 0.29 55%
eggplant 20.3 0.25 35%
pinto beans 6.8 0.22 83%
spirulina 14.0 0.26 70%
mulberries 105.8 0.43 74%
blackberries 97.3 0.43 27%
chives 12.4 0.30 48%
turnips -50.5 0.22 61%
celeriac 70.1 0.42 72%
limes -16.3 0.30 70%
cantaloupe 4.8 0.34 70%
seaweed (kelp) 35.8 0.43 77%
strawberries -41.8 0.32 49%
beets 26.8 0.43 70%
carambola -46.8 0.31 56%
seaweed (wakame) 45.5 0.45 79%
soybeans (sprouted) 269.6 0.81 49%

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