Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Alys get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.

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 Alys’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
1.5
Zinc : Copper
9.8
Potassium : Sodium
1.2
Calcium : Magnesium
1.4
Iron : Copper
9.7
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Alys’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, hypertension.

nutrient % DRI prioritize
Calcium 45%
Iron 55%
Phosphorus 75%
Sodium 77%
Vitamin E 80%
Magnesium 85%
Manganese 102%
Potassium 102%
Leucine 109%
Valine 110%
Isoleucine 124%
Copper 128%
Methionine 136%
Cystine 150%
Vitamin B-12 382%
Folate 192%
Vitamin B-6 467%
Vitamin C 445%
Vitamin D 167%
Vitamin A 280%
Selenium 167%
Zinc 155%

optimal foods for you

The foods listed below will provide Alys with the nutrients that she is currently not getting in large amounts while also aligning with her 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
chicken liver 20.8 1.72 50%
pork liver 20.5 1.65 59%
beef liver 20.5 1.75 60%
veal liver 20.1 1.92 55%
lamb kidney 16.5 1.12 52%
lamb liver 16.2 1.68 48%
turkey liver 15.9 1.89 47%
lamb lungs 12.8 0.95 58%
lean pastrami 12.7 0.95 73%
beef kidney 12.7 1.57 52%
bison 12.3 1.71 53%
beef tripe 11.1 1.03 55%
veal 11.8 1.51 65%
ground beef (lean) 11.6 1.44 60%
beef roast 12.1 1.78 48%
sirloin steak (lean) 12.0 1.77 57%
chicken breast 11.4 1.48 60%
turkey heart 11.7 1.74 47%
lamb heart 11.4 1.61 48%
pork chops 11.6 1.74 54%
porterhouse steak (fat trimmed) 10.9 1.45 50%
egg white 8.8 0.52 74%
ground pork 10.7 1.85 54%
pork shoulder 10.4 1.62 56%
rib eye fillet 10.8 1.99 45%
leg ham 10.2 1.65 56%
chuck steak 10.6 1.94 51%
cream cheese (low fat) 8.7 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
crab 18.4 0.83 71%
octopus 18.7 1.64 71%
lobster 16.2 0.89 71%
crayfish 16.0 0.82 67%
fish roe 16.0 1.43 47%
mussel 14.8 0.86 63%
halibut 15.0 1.11 66%
pollock 15.0 1.11 69%
oysters 14.3 1.02 59%
rockfish 13.8 1.09 66%
haddock 13.9 1.16 71%
white fish 13.6 1.08 70%
flounder 13.0 0.86 57%
salmon 13.9 1.56 52%
shrimp 13.2 1.19 69%
welk 15.5 2.75 82%
clam 13.2 1.42 73%
cod 15.4 2.90 71%
whiting 12.6 1.16 66%
perch 11.9 0.96 62%
tuna 12.4 1.84 52%
trout 11.7 1.68 45%
orange roughy 10.7 1.05 70%
sturgeon 11.1 1.35 49%
anchovy 11.3 2.10 44%
caviar 11.1 2.64 33%
sardine 10.1 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 27.3 0.23 49%
seaweed (laver) 26.3 0.35 80%
amaranth leaves 23.8 0.21 86%
watercress 23.0 0.11 65%
turnip greens 22.7 0.29 44%
chard 21.9 0.19 51%
chinese cabbage 20.9 0.12 54%
coriander 20.1 0.23 30%
chicory greens 19.9 0.23 23%
chives 18.8 0.30 48%
asparagus 18.6 0.22 50%
beet greens 18.5 0.22 35%
lettuce 18.2 0.15 50%
endive 17.3 0.17 7%
parsley 17.5 0.36 48%
mustard greens 16.4 0.27 36%
spirulina 16.4 0.26 70%
arugula 15.3 0.25 45%
kale 15.0 0.28 60%
broccoli 12.9 0.35 50%
escarole 12.6 0.19 24%
okra 12.5 0.22 50%
alfalfa 12.3 0.23 19%
white mushroom 11.9 0.22 65%
portabella mushrooms 11.3 0.29 55%
radicchio 11.1 0.23 68%
collards 11.0 0.33 37%
zucchini 10.4 0.17 40%
mung beans 10.4 0.19 74%
seaweed (wakame) 10.2 0.45 79%
wheat bran 12.8 2.16 38%
cauliflower 9.6 0.25 50%
peas 9.7 0.42 65%
onions 9.4 0.32 65%
banana pepper 9.1 0.27 36%
summer squash 8.8 0.19 45%
seaweed (kelp) 9.1 0.43 77%
sauerkraut 8.6 0.19 39%
celery 8.0 0.18 50%
jalapeno peppers 8.1 0.27 37%
brussel sprouts 8.1 0.42 50%
radishes 7.5 0.16 43%
snap beans 7.3 0.15 58%
pinto beans 7.2 0.22 83%

macronutrients

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

macro targets

While Alys’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) 105 205
fat (g) 25 110
carbs (g) 0 110
energy (calories) 1550

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 Alys’s food log based on the harder to find 50% of the essential nutrients. Alys’s most nutrient dense day is January 08 2019 while her least nutrient-dense day is February 11 2019.

best and worst days

Alys’s food diary for the best and worst days are shown below for comparison. Alys 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)
Butter, Unsalted 102
Brunswick, Wild Sardines in Spring Water 65
Bragg, Nutritional Yeast Seasoning 6
Woolworth's, Zesty Lime Juice 2
Bragg, Nutritional Yeast Seasoning 10
Olive Oil 40
Spinach, Raw 7
Garlic, Powder 3
John West, Smoked Oysters in Oil 36
Mushrooms, Cooked from Fresh 4
Cucumber, Raw, With Peel 26
Tea, Black, Brewed, Prepared with Tap Water 9
Potato, Boiled with Skin 122
kangaroo patties 176
Bulla Family Dairy, Cottage Cheese, Original 55
Pumpkin, Cooked from Fresh 16
Beets, Raw 13
Chicken Breast, Skin Removed Before Cooking 87
Cucumber, Raw, Without Peel 1
Tossed Salad, Plain, without Dressing 8
Tea, Black, Brewed, Prepared with Tap Water 2
Ceres Organics, Roasted Seaweed, Nori Snack 28

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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