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
11.5
Zinc : Copper
16.8
Potassium : Sodium
0.6
Calcium : Magnesium
3.5
Iron : Copper
44.9
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 20%
Magnesium 22%
Vitamin D 25%
Potassium 26%
Copper 27%
Niacin (B3) 30%
Zinc 30%
Omega-3 37%
Calcium 39%
Thiamin (B1) 42%
Folate 43%
Sodium 43%
Vitamin B6 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 941.1 1.68 48%
beef liver 714.8 1.75 60%
lamb kidney 437.5 1.12 52%
veal liver 650.5 1.92 55%
pork chops 433.3 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1242.5 1.43 47%
salmon 1215.0 1.56 52%
halibut 687.9 1.11 66%
mussel 470.9 0.86 63%
crab 413.0 0.83 71%
lobster 406.4 0.89 71%
rockfish 440.3 1.09 66%
mollusks conch 445.3 1.30 54%
crayfish 226.7 0.82 67%
flounder 205.8 0.86 57%
trout 432.8 1.68 45%
pollock 225.8 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
edamame 890.0 1.21 41%
spinach 463.6 0.23 49%
artichokes 417.0 0.47 49%
snap beans 317.9 0.15 58%
amaranth leaves 315.5 0.21 86%
portabella mushrooms 301.8 0.29 55%
turnip greens 274.5 0.29 44%
brussel sprouts 298.8 0.42 50%
zucchini 213.8 0.17 40%
chinese cabbage 184.3 0.12 54%
summer squash 202.3 0.19 45%
banana pepper 220.9 0.27 36%
winter squash 252.7 0.40 69%
asparagus 197.7 0.22 50%
pumpkin 174.7 0.20 76%
shiitake mushroom 231.0 0.39 58%
butternut squash 252.0 0.45 75%
cauliflower 175.2 0.25 50%
mung beans 155.0 0.19 74%
okra 159.8 0.22 50%
kale 172.4 0.28 60%
celery 138.4 0.18 50%
soybeans (sprouted) 319.7 0.81 49%
escarole 127.9 0.19 24%
coconut water 127.2 0.19 66%
red peppers 161.1 0.31 40%
onions 160.1 0.32 65%
sauerkraut 118.0 0.19 39%
parsley 165.9 0.36 48%
jalapeno peppers 135.7 0.27 37%
pickles 81.8 0.12 40%
cucumber 81.8 0.12 40%
turnips 107.3 0.21 51%
chayote 117.3 0.24 41%
broccoli 142.1 0.35 50%
radishes 76.1 0.16 43%
mustard greens 101.9 0.27 36%
watercress 45.5 0.11 65%
collards 113.5 0.33 37%
cabbage 79.4 0.23 55%
white mushroom 77.4 0.22 65%
red cabbage 98.8 0.29 55%
eggplant 78.2 0.25 35%
lettuce 45.1 0.15 50%
peas 125.8 0.42 65%
chard 54.7 0.19 51%
rhubarb 57.0 0.21 55%
radicchio 60.8 0.23 68%
beet greens 60.1 0.22 35%
beets 119.2 0.43 70%
cantaloupe 91.9 0.34 70%
seaweed (laver) 96.9 0.35 80%
celeriac 118.5 0.42 72%
chicory greens 53.4 0.23 23%
turnips 50.1 0.22 61%
alfalfa 50.0 0.23 19%
endive 29.4 0.17 7%
carrots 96.1 0.41 64%
strawberries 56.0 0.32 49%
lemongrass 260.3 0.99 93%
honeydew melon 52.3 0.36 66%
arugula 18.0 0.25 45%
blackberries 69.9 0.43 27%
coriander 8.9 0.23 30%
pinto beans 5.8 0.22 83%
spirulina 7.1 0.26 70%
carambola 20.1 0.31 56%
chives 7.5 0.30 48%
boysenberries 66.3 0.50 54%
lima beans 260.9 1.13 70%
grapefruit -3.6 0.30 83%
seaweed (wakame) 40.3 0.45 79%
jerusalem-artichokes 120.3 0.73 87%
grapefruit -1.7 0.33 85%
limes -12.7 0.30 70%
watermelon -16.9 0.30 60%
leeks 80.1 0.61 83%
seaweed (kelp) 17.2 0.43 77%
mulberries 10.7 0.43 74%
pineapple 26.9 0.50 76%
peaches -12.6 0.39 70%
oranges -2.5 0.46 77%
nectarines -8.5 0.44 72%

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) 65 240
fat (g) 30 85
carbs (g) 0 30
energy (calories) 1100

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 May 07 2019 while his least nutrient-dense day is May 09 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