Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Evan get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 Evan’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
11.9
Zinc : Copper
13.2
Potassium : Sodium
0.7
Calcium : Magnesium
3.4
Iron : Copper
21.5
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Evan’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin E 21%
Folate 22%
Magnesium 23%
Potassium 29%
Vitamin D 29%
Niacin (B3) 32%
Vitamin B6 32%
Zinc 33%
Manganese 35%
Vitamin C 35%
Omega-3 36%
Copper 37%
Sodium 38%

optimal foods for you

The foods listed below will provide Evan with the nutrients that he is currently not getting in large amounts while also aligning with his 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 674.4 1.75 60%
lamb liver 638.1 1.68 48%
veal liver 618.4 1.92 55%
lamb kidney 297.0 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1841.5 1.43 47%
salmon 1192.0 1.56 52%
mollusks conch 780.6 1.30 54%
halibut 709.0 1.11 66%
crab 529.3 0.83 71%
lobster 465.3 0.89 71%
mussel 423.9 0.86 63%
rockfish 455.7 1.09 66%
crayfish 275.0 0.82 67%
trout 494.9 1.68 45%
flounder 241.7 0.86 57%
pollock 220.6 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
edamame 822.0 1.21 41%
spinach 504.7 0.23 49%
amaranth leaves 366.8 0.21 86%
turnip greens 381.1 0.29 44%
artichokes 398.6 0.47 49%
winter squash 356.8 0.40 69%
snap beans 289.3 0.15 58%
red peppers 309.0 0.31 40%
banana pepper 290.8 0.27 36%
brussel sprouts 329.3 0.42 50%
pumpkin 261.1 0.20 76%
butternut squash 328.6 0.45 75%
portabella mushrooms 261.1 0.29 55%
kale 248.7 0.28 60%
chinese cabbage 205.0 0.12 54%
zucchini 215.4 0.17 40%
summer squash 202.7 0.19 45%
asparagus 201.0 0.22 50%
cauliflower 197.9 0.25 50%
broccoli 222.6 0.35 50%
parsley 216.3 0.36 48%
celery 158.6 0.18 50%
collards 195.5 0.33 37%
jalapeno peppers 170.6 0.27 37%
kiwifruit 262.2 0.61 55%
onions 181.7 0.32 65%
mung beans 142.7 0.19 74%
shiitake mushroom 188.4 0.39 58%
mustard greens 149.9 0.27 36%
sauerkraut 130.0 0.19 39%
okra 137.6 0.22 50%
escarole 127.0 0.19 24%
chayote 120.9 0.24 41%
coconut water 106.5 0.19 66%
strawberries 133.6 0.32 49%
blackberries 159.5 0.43 27%
radishes 82.5 0.16 43%
turnips 91.7 0.21 51%
watercress 55.2 0.11 65%
cabbage 87.8 0.23 55%
soybeans (sprouted) 240.0 0.81 49%
pickles 56.8 0.12 40%
cucumber 56.8 0.12 40%
chard 74.8 0.19 51%
cantaloupe 111.6 0.34 70%
radicchio 83.1 0.23 68%
seaweed (laver) 111.4 0.35 80%
peas 129.3 0.42 65%
rhubarb 71.1 0.21 55%
eggplant 79.1 0.25 35%
celeriac 124.8 0.42 72%
beet greens 71.4 0.22 35%
red cabbage 87.0 0.29 55%
chicory greens 65.5 0.23 23%
lemongrass 266.9 0.99 93%
white mushroom 63.8 0.22 65%
carrots 110.5 0.41 64%
beets 113.2 0.43 70%
lettuce 41.1 0.15 50%
mulberries 102.7 0.43 74%
turnips 47.8 0.22 61%
endive 28.4 0.17 7%
alfalfa 40.5 0.23 19%
carambola 54.7 0.31 56%
grapefruit 49.2 0.30 83%
boysenberries 97.7 0.50 54%
honeydew melon 49.6 0.36 66%
arugula 19.8 0.25 45%
grapefruit 39.7 0.33 85%
coriander 10.8 0.23 30%
leeks 109.9 0.61 83%
pinto beans 5.8 0.22 83%
peaches 42.6 0.39 70%
spirulina 6.1 0.26 70%
raspberries 70.7 0.52 30%
chives 8.3 0.30 48%
limes 7.1 0.30 70%
mango 82.0 0.60 63%
seaweed (wakame) 44.0 0.45 79%
nectarines 37.8 0.44 72%
seaweed (kelp) 20.2 0.43 77%
gooseberries 22.7 0.44 52%
pineapple 34.3 0.50 76%

macronutrients

The macronutrient split of Evan’s diet is shown in the chart below.

macro targets

While Evan’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) 110 245
fat (g) 30 45
carbs (g) 0 30
energy (calories) 950

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 Evan’s food log based on the harder to find 50% of the essential nutrients. Evan’s most nutrient dense day is October 13 2019 while his least nutrient-dense day is October 14 2019.

best and worst days

Evan’s food diary for the best and worst days are shown below for comparison. Evan 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