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
10.4
Zinc : Copper
47.1
Potassium : Sodium
0.7
Calcium : Magnesium
4.6
Iron : Copper
31.4
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 C 6%
Vitamin K1 15%
Manganese 16%
Folate 27%
Magnesium 29%
Copper 30%
Vitamin E 32%
Vitamin D 39%
Potassium 40%
Thiamin (B1) 40%
Calcium 43%
Omega-3 43%
Vitamin A 63%

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
lamb liver 1046.0 1.68 48%
veal liver 660.0 1.92 55%
beef liver 598.6 1.75 60%
lamb kidney 270.4 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1916.9 1.43 47%
mollusks conch 759.7 1.30 54%
salmon 737.7 1.56 52%
mussel 452.4 0.86 63%
crab 425.0 0.83 71%
lobster 388.3 0.89 71%
halibut 327.1 1.11 66%
rockfish 316.8 1.09 66%
crayfish 236.7 0.82 67%
flounder 191.6 0.86 57%
trout 389.3 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 680.4 0.23 49%
edamame 908.8 1.21 41%
turnip greens 597.6 0.29 44%
winter squash 512.2 0.40 69%
brussel sprouts 473.6 0.42 50%
amaranth leaves 396.3 0.21 86%
collards 427.4 0.33 37%
butternut squash 460.3 0.45 75%
kale 401.3 0.28 60%
snap beans 360.0 0.15 58%
pumpkin 364.0 0.20 76%
artichokes 387.1 0.47 49%
red peppers 333.7 0.31 40%
chinese cabbage 242.0 0.12 54%
parsley 308.9 0.36 48%
asparagus 258.8 0.22 50%
onions 273.0 0.32 65%
broccoli 282.2 0.35 50%
banana pepper 247.5 0.27 36%
escarole 220.5 0.19 24%
zucchini 201.4 0.17 40%
summer squash 201.3 0.19 45%
mustard greens 209.6 0.27 36%
celery 179.7 0.18 50%
jalapeno peppers 194.4 0.27 37%
cauliflower 184.1 0.25 50%
kiwifruit 278.8 0.61 55%
okra 161.2 0.22 50%
cantaloupe 191.8 0.34 70%
portabella mushrooms 180.0 0.29 55%
mung beans 147.7 0.19 74%
carrots 205.2 0.41 64%
soybeans (sprouted) 322.2 0.81 49%
sauerkraut 119.4 0.19 39%
cabbage 128.3 0.23 55%
coconut water 115.1 0.19 66%
peas 178.4 0.42 65%
pickles 89.6 0.12 40%
cucumber 89.6 0.12 40%
chard 104.1 0.19 51%
watercress 77.6 0.11 65%
beet greens 109.7 0.22 35%
blackberries 158.1 0.43 27%
radicchio 100.2 0.23 68%
strawberries 123.1 0.32 49%
seaweed (laver) 132.1 0.35 80%
chayote 98.4 0.24 41%
radishes 70.6 0.16 43%
chicory greens 90.4 0.23 23%
rhubarb 84.4 0.21 55%
lettuce 68.2 0.15 50%
turnips 78.3 0.21 51%
red cabbage 93.1 0.29 55%
shiitake mushroom 113.4 0.39 58%
eggplant 71.1 0.25 35%
endive 47.8 0.17 7%
celeriac 118.7 0.42 72%
grapefruit 80.5 0.30 83%
alfalfa 52.4 0.23 19%
beets 107.7 0.43 70%
white mushroom 48.2 0.22 65%
lemongrass 264.8 0.99 93%
turnips 38.1 0.22 61%
mulberries 89.9 0.43 74%
arugula 30.3 0.25 45%
leeks 137.8 0.61 83%
carambola 47.0 0.31 56%
boysenberries 94.7 0.50 54%
coriander 13.8 0.23 30%
grapefruit 42.4 0.33 85%
pinto beans 4.4 0.22 83%
honeydew melon 36.4 0.36 66%
spirulina 6.1 0.26 70%
chives 12.3 0.30 48%
limes 7.6 0.30 70%
peaches 30.4 0.39 70%
oranges 49.8 0.46 77%
seaweed (wakame) 43.3 0.45 79%
watermelon -5.5 0.30 60%
raspberries 61.7 0.52 30%
gooseberries 32.3 0.44 52%
mango 77.5 0.60 63%
seaweed (kelp) 24.5 0.43 77%
pineapple 39.4 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 July 06 2020 while his least nutrient-dense day is June 23 2020.

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