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
3.4
Zinc : Copper
7.6
Potassium : Sodium
1.0
Calcium : Magnesium
1.8
Iron : Copper
16.9
Calcium : Phosphorus
0.6

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
Leucine 40%
Valine 41%
Lysine 44%
Vitamin B12 44%
Methionine 46%
Isoleucine 47%
Folate 51%
Vitamin D 52%
Niacin (B3) 53%
Histidine 58%
Threonine 59%
Cystine 60%
Tyrosine 60%
Vitamin B-6 79%
Riboflavin (B2) 108%
Vitamin C 453%
Vitamin E 107%
Vitamin A 222%
Selenium 75%
Manganese 106%
Copper 95%
Zinc 89%
Magnesium 98%

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 31.4 1.75 60%
chicken liver 30.4 1.72 50%
veal liver 30.9 1.92 55%
pork liver 29.9 1.65 59%
lamb kidney 26.2 1.12 52%
lamb liver 26.8 1.68 48%
turkey liver 25.5 1.89 47%
lean pastrami 21.8 0.95 73%
veal 22.7 1.51 65%
beef kidney 22.6 1.57 52%
chicken breast 22.0 1.48 60%
sirloin steak (lean) 21.4 1.77 57%
pork shoulder 21.1 1.62 56%
pork chops 21.4 1.74 54%
bison 21.3 1.71 53%
egg white 18.7 0.52 74%
ground beef (lean) 20.5 1.44 60%
lamb lungs 19.4 0.95 58%
beef roast 21.0 1.78 48%
ground pork 21.1 1.85 54%
porterhouse steak (fat trimmed) 20.1 1.45 50%
leg ham 20.2 1.65 56%
lamb heart 20.0 1.61 48%
beef tripe 18.0 1.03 55%
turkey heart 19.4 1.74 47%
rib eye fillet 19.7 1.99 45%
chuck steak 19.2 1.94 51%
chicken drumstick 18.0 1.49 47%
beef heart 17.8 1.79 52%
veal loin 17.2 1.75 48%
top round steak 17.7 2.09 56%
turkey 15.3 1.12 63%
lamb (lean) 15.6 1.44 43%
roast beef 17.1 2.19 38%
lamb shank 16.5 1.96 48%
cream cheese (low fat) 14.3 1.05 76%
pork loin 15.8 1.93 41%
pork (lean) 15.9 2.09 44%
roast pork 15.7 1.99 41%
lamb sweetbread 14.5 1.44 43%
pork ribs 15.6 2.16 39%
cottage cheese (low fat) 12.2 0.81 63%
turkey gizzard 13.5 1.55 57%
turkey 13.6 1.89 50%
elk 13.5 1.93 44%

Seafood based foods

food name nutrient density energy density insulin load
crab 26.6 0.83 71%
halibut 24.8 1.11 66%
lobster 24.0 0.89 71%
fish roe 25.2 1.43 47%
crayfish 23.7 0.82 67%
pollock 23.7 1.11 69%
salmon 24.3 1.56 52%
octopus 23.8 1.64 71%
rockfish 22.5 1.09 66%
haddock 22.4 1.16 71%
white fish 22.0 1.08 70%
flounder 21.2 0.86 57%
shrimp 21.3 1.19 69%
tuna 22.7 1.84 52%
sturgeon 20.9 1.35 49%
whiting 20.4 1.16 66%
perch 19.8 0.96 62%
mussel 18.9 0.86 63%
cod 23.1 2.90 71%
orange roughy 19.1 1.05 70%
trout 20.4 1.68 45%
clam 19.1 1.42 73%
welk 20.9 2.75 82%
anchovy 19.1 2.10 44%
oysters 14.0 1.02 59%
scallop 13.3 1.11 77%
molluscs 12.2 0.69 77%
sardine 14.7 2.08 38%
herring 14.2 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 30.8 0.35 80%
spinach 28.5 0.23 49%
watercress 28.1 0.11 65%
spirulina 24.5 0.26 70%
turnip greens 22.5 0.29 44%
amaranth leaves 21.9 0.21 86%
asparagus 19.9 0.22 50%
chinese cabbage 19.4 0.12 54%
chard 19.0 0.19 51%
coriander 17.0 0.23 30%
chives 16.5 0.30 48%
white mushroom 16.1 0.22 65%
lettuce 15.9 0.15 50%
chicory greens 15.6 0.23 23%
beet greens 15.3 0.22 35%
portabella mushrooms 15.4 0.29 55%
alfalfa 14.2 0.23 19%
endive 13.7 0.17 7%
parsley 14.0 0.36 48%
mung beans 12.6 0.19 74%
kale 12.3 0.28 60%
okra 11.8 0.22 50%
mustard greens 11.8 0.27 36%
broccoli 11.8 0.35 50%
arugula 10.0 0.25 45%

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 02 2019 while her least nutrient-dense day is March 07 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes