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
9.3
Zinc : Copper
37.2
Potassium : Sodium
1.0
Calcium : Magnesium
2.9
Iron : Copper
29.6
Calcium : Phosphorus
0.4

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 12%
Magnesium 20%
Calcium 29%
Copper 30%
Vitamin E 30%
Omega-3 32%
Vitamin D 32%
Folate 34%
Sodium 35%
Potassium 39%
Thiamin (B1) 44%
Phosphorus 62%
Niacin (B3) 68%

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 958.0 1.68 48%
beef liver 606.0 1.75 60%
lamb kidney 427.5 1.12 52%
veal liver 563.6 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1977.0 1.43 47%
salmon 1091.4 1.56 52%
mollusks conch 789.9 1.30 54%
halibut 596.4 1.11 66%
crab 502.4 0.83 71%
mussel 493.1 0.86 63%
lobster 446.7 0.89 71%
rockfish 411.6 1.09 66%
crayfish 278.0 0.82 67%
trout 488.4 1.68 45%
flounder 227.6 0.86 57%
pollock 202.2 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
edamame 909.0 1.21 41%
spinach 496.2 0.23 49%
turnip greens 370.9 0.29 44%
artichokes 400.5 0.47 49%
snap beans 300.3 0.15 58%
winter squash 352.3 0.40 69%
amaranth leaves 282.2 0.21 86%
pumpkin 265.3 0.20 76%
butternut squash 329.1 0.45 75%
portabella mushrooms 275.1 0.29 55%
asparagus 235.6 0.22 50%
brussel sprouts 270.2 0.42 50%
zucchini 189.1 0.17 40%
summer squash 189.3 0.19 45%
banana pepper 201.3 0.27 36%
kale 205.1 0.28 60%
chinese cabbage 147.4 0.12 54%
red peppers 197.1 0.31 40%
celery 145.7 0.18 50%
shiitake mushroom 202.2 0.39 58%
mung beans 147.0 0.19 74%
escarole 146.0 0.19 24%
onions 179.1 0.32 65%
soybeans (sprouted) 307.6 0.81 49%
okra 148.1 0.22 50%
parsley 181.3 0.36 48%
broccoli 178.9 0.35 50%
cauliflower 147.8 0.25 50%
jalapeno peppers 145.5 0.27 37%
collards 162.0 0.33 37%
coconut water 115.5 0.19 66%
mustard greens 122.0 0.27 36%
sauerkraut 102.4 0.19 39%
cucumber 74.7 0.12 40%
pickles 74.7 0.12 40%
turnips 92.5 0.21 51%
chayote 100.6 0.24 41%
blackberries 140.2 0.43 27%
radishes 64.3 0.16 43%
watercress 48.2 0.11 65%
radicchio 79.2 0.23 68%
chard 66.0 0.19 51%
eggplant 79.6 0.25 35%
seaweed (laver) 106.4 0.35 80%
rhubarb 67.9 0.21 55%
beet greens 72.0 0.22 35%
cabbage 71.1 0.23 55%
white mushroom 70.5 0.22 65%
peas 120.8 0.42 65%
lemongrass 272.3 0.99 93%
carrots 110.9 0.41 64%
lettuce 44.2 0.15 50%
chicory greens 62.9 0.23 23%
beets 110.6 0.43 70%
red cabbage 77.0 0.29 55%
celeriac 106.1 0.42 72%
cantaloupe 76.5 0.34 70%
alfalfa 47.8 0.23 19%
endive 33.4 0.17 7%
strawberries 65.5 0.32 49%
boysenberries 107.7 0.50 54%
turnips 35.3 0.22 61%
kiwifruit 126.9 0.61 55%
arugula 19.2 0.25 45%
mulberries 64.1 0.43 74%
coriander 10.1 0.23 30%
pinto beans 4.9 0.22 83%
carambola 23.8 0.31 56%
spirulina 7.8 0.26 70%
peaches 40.5 0.39 70%
honeydew melon 24.7 0.36 66%
chives 7.2 0.30 48%
lima beans 229.1 1.13 70%
nectarines 43.0 0.44 72%
leeks 89.9 0.61 83%
seaweed (wakame) 46.3 0.45 79%
grapefruit 1.6 0.30 83%
jerusalem-artichokes 109.6 0.73 87%
limes -9.7 0.30 70%
raspberries 50.8 0.52 30%
seaweed (kelp) 22.0 0.43 77%
grapefruit -6.4 0.33 85%
watermelon -27.7 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) 105 245
fat (g) 30 55
carbs (g) 0 30
energy (calories) 1000

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 September 20 2019 while his least nutrient-dense day is September 16 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