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 and being zero carb.

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).

supplements

The supplements listed below will provide Alys with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.1
Zinc : Copper
13.3
Potassium : Sodium
0.8
Calcium : Magnesium
1.8
Iron : Copper
9.3
Calcium : Phosphorus
0.4

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: hypertension.

nutrient % DRI prioritize
Calcium 40%
Vitamin E 41%
Manganese 54%
Thiamin (B1) 57%
Vitamin A 58%
Iron 64%
Vitamin D 77%
Potassium 82%
Folate 92%
Magnesium 92%
Panto Acid (B5) 128%
Phosphorus 133%
Copper 138%

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).

Suggested animal based foods

food name nutrient density energy density insulin load
turkey liver 5.1 1.89 47%
beef kidney 2.4 1.57 52%
lamb lungs 1.4 0.95 58%
beef tripe 1.4 1.03 55%
beef heart 1.1 1.79 52%
lamb heart 0.8 1.61 48%
turkey heart 0.4 1.74 47%
pork chops 0.1 1.74 54%
ham -0.3 1.49 29%
roast ham -0.3 1.78 41%
lamb brains -0.7 1.54 27%
bison -0.6 1.71 53%
pork (lean) -0.3 2.09 44%
leg ham -0.7 1.65 56%
pork shoulder -0.8 1.62 56%
lamb sweetbread -1.2 1.44 43%
roast pork -0.9 1.99 41%
chicken breast -1.3 1.48 60%
pork loin -1.0 1.93 41%
ground beef (lean) -1.4 1.44 60%
turkey gizzard -1.3 1.55 57%
porterhouse steak (fat trimmed) -1.5 1.45 50%
lamb (lean) -1.5 1.44 43%
sweetbread -0.2 3.18 12%
beef roast -1.3 1.78 48%
pork ribs -1.1 2.16 39%
elk -1.3 1.93 44%
veal -1.6 1.51 65%
sirloin steak (lean) -1.7 1.77 57%
veal loin -1.8 1.75 48%
chuck steak -1.9 1.94 51%
chicken drumstick -2.3 1.49 47%
headcheese -2.2 1.57 20%
lamb shank -2.0 1.96 48%
lamb chop -1.8 2.34 42%
top round steak -2.1 2.09 56%
rotisserie chicken thigh -2.2 1.93 39%
beef rib eye steak -1.9 2.48 32%
beef brisket -2.0 2.44 37%
goat cheese -1.9 2.64 21%
roast beef -2.3 2.19 38%
flank, steak -2.0 2.63 32%
turkey -2.4 2.21 28%
ground turkey -2.2 2.58 30%
sirloin steak -2.4 2.43 36%
beef loin, top loin -2.4 2.5 34%
ground beef -2.4 2.48 30%
lamb leg -2.4 2.58 31%
chicken -2.7 2.19 36%
beef tenderloin steak -2.4 2.62 32%
beef rib, eye -2.4 2.65 32%
ground beef 70/30 -2.4 2.7 30%
ground beef, 75/25 -2.4 2.77 31%
beef tenderloin steak -2.5 2.73 31%
beef rib, small end -2.5 2.78 31%
ground beef, 80/20 -2.5 2.7 31%
t-bone steak -2.4 2.94 26%
beef brisket -2.6 2.8 33%
beef loin -2.6 2.78 30%
beef brisket, flat half -2.5 2.89 32%
ground beef 70/30 -2.6 2.77 30%
beef shortribs -2.5 2.95 33%
beef brisket, flat half -2.5 2.98 31%
duck -2.4 3.37 18%
pork ribs -2.3 3.61 18%
lamb rib -2.8 3.61 19%
lamb -2.3 6.39 4%

Suggested seafood based foods

food name nutrient density energy density insulin load
crab 3.0 0.83 71%
crayfish 2.5 0.82 67%
lobster 2.1 0.89 71%
trout 1.6 1.68 45%
white fish 0.9 1.08 70%
sturgeon 0.8 1.35 49%
salmon 0.9 1.56 52%
halibut 0.3 1.11 66%
anchovy 0.5 2.1 44%
rockfish -0.3 1.09 66%
flounder -0.7 0.86 57%
sardine 0.2 2.08 38%
whiting -0.9 1.16 66%
pollock -1.0 1.11 69%
haddock -1.0 1.16 71%
perch -1.2 0.96 62%
cod 0.3 2.9 71%
orange roughy -1.1 1.05 70%
mackerel 0.2 3.05 14%
tuna -0.9 1.84 52%
herring -1.2 2.17 36%

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) 165 175
fat (g) 20 50
carbs (g) 0 10
energy (calories) 1150

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 November 18 2024 while her least nutrient-dense day is March 18 2025.

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)

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