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
10.8
Zinc : Copper
34.7
Potassium : Sodium
0.6
Calcium : Magnesium
3.9
Iron : Copper
66.8
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
Manganese 17%
Copper 19%
Magnesium 24%
Potassium 26%
Thiamin (B1) 26%
Vitamin D 30%
Folate 33%
Vitamin E 36%
Niacin (B3) 38%
Omega-3 41%
Vitamin B6 42%
Sodium 44%
Zinc 44%

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 941.5 1.68 48%
beef liver 685.2 1.75 60%
lamb kidney 429.7 1.12 52%
veal liver 625.8 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1937.4 1.43 47%
salmon 1211.3 1.56 52%
mollusks conch 757.2 1.30 54%
halibut 688.4 1.11 66%
crab 502.1 0.83 71%
mussel 469.4 0.86 63%
lobster 436.8 0.89 71%
rockfish 418.7 1.09 66%
crayfish 268.6 0.82 67%
trout 495.0 1.68 45%
flounder 219.1 0.86 57%
pollock 211.9 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
edamame 880.0 1.21 41%
spinach 551.5 0.23 49%
turnip greens 373.9 0.29 44%
artichokes 406.6 0.47 49%
snap beans 301.3 0.15 58%
amaranth leaves 315.5 0.21 86%
winter squash 366.7 0.40 69%
pumpkin 267.5 0.20 76%
butternut squash 343.9 0.45 75%
portabella mushrooms 288.1 0.29 55%
brussel sprouts 318.8 0.42 50%
banana pepper 253.1 0.27 36%
asparagus 241.0 0.22 50%
zucchini 214.3 0.17 40%
chinese cabbage 185.3 0.12 54%
red peppers 240.3 0.31 40%
summer squash 202.6 0.19 45%
kale 222.2 0.28 60%
celery 156.8 0.18 50%
shiitake mushroom 216.9 0.39 58%
okra 165.4 0.22 50%
cauliflower 170.0 0.25 50%
jalapeno peppers 171.9 0.27 37%
mung beans 150.7 0.19 74%
broccoli 194.2 0.35 50%
escarole 143.0 0.19 24%
onions 179.1 0.32 65%
collards 179.5 0.33 37%
parsley 183.3 0.36 48%
sauerkraut 119.0 0.19 39%
soybeans (sprouted) 299.5 0.81 49%
coconut water 114.4 0.19 66%
mustard greens 132.7 0.27 36%
chayote 115.8 0.24 41%
cucumber 77.5 0.12 40%
pickles 77.5 0.12 40%
turnips 98.1 0.21 51%
watercress 55.2 0.11 65%
radishes 70.3 0.16 43%
chard 69.6 0.19 51%
radicchio 80.0 0.23 68%
cabbage 78.9 0.23 55%
eggplant 83.7 0.25 35%
beet greens 75.2 0.22 35%
red cabbage 95.8 0.29 55%
seaweed (laver) 111.0 0.35 80%
white mushroom 74.3 0.22 65%
peas 131.2 0.42 65%
blackberries 130.7 0.43 27%
rhubarb 65.2 0.21 55%
carrots 121.5 0.41 64%
lettuce 47.5 0.15 50%
celeriac 125.4 0.42 72%
chicory greens 65.2 0.23 23%
beets 108.9 0.43 70%
endive 33.1 0.17 7%
alfalfa 47.3 0.23 19%
cantaloupe 78.1 0.34 70%
turnips 40.5 0.22 61%
strawberries 62.5 0.32 49%
lemongrass 260.3 0.99 93%
boysenberries 100.9 0.50 54%
arugula 19.6 0.25 45%
coriander 10.7 0.23 30%
pinto beans 5.8 0.22 83%
mulberries 57.4 0.43 74%
kiwifruit 112.8 0.61 55%
spirulina 8.0 0.26 70%
honeydew melon 30.1 0.36 66%
leeks 105.3 0.61 83%
carambola 16.4 0.31 56%
chives 7.5 0.30 48%
peaches 28.9 0.39 70%
seaweed (wakame) 44.9 0.45 79%
grapefruit -3.6 0.30 83%
nectarines 30.3 0.44 72%
limes -11.6 0.30 70%
seaweed (kelp) 20.7 0.43 77%
lima beans 226.8 1.13 70%
raspberries 44.0 0.52 30%
grapefruit -13.4 0.33 85%
jerusalem-artichokes 95.9 0.73 87%
watermelon -30.7 0.30 60%

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) 100 240
fat (g) 30 60
carbs (g) 0 30
energy (calories) 1050

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 June 03 2019 while his least nutrient-dense day is June 30 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