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).

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
3.4
Zinc : Copper
8.2
Potassium : Sodium
1.1
Calcium : Magnesium
2.6
Iron : Copper
11.2
Calcium : Phosphorus
0.7

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
Vitamin E 56%
Iron 64%
Sodium 67%
Potassium 82%
Calcium 87%
Magnesium 91%
Panto Acid (B5) 103%
Vitamin B6 103%
Phosphorus 104%
Omega-3 106%
Niacin (B3) 123%
Copper 130%
Thiamin (B1) 131%
Cystine 244%
Vitamin B-12 229%
Folate 151%
Riboflavin (B2) 195%
Vitamin C 175%
Vitamin D 213%
Vitamin A 460%
Selenium 212%
Zinc 131%

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
pork chops 1299.0 1.74 54%
turkey liver 1320.6 1.89 47%
beef kidney 980.8 1.57 52%
lamb (lean) 715.8 1.44 43%
chicken breast 448.8 1.48 60%
lamb lungs 96.4 0.95 58%
lamb heart 499.6 1.61 48%
pork shoulder 396.6 1.62 56%
bison 414.9 1.71 53%
ground beef (lean) 226.1 1.44 60%
pork loin 512.4 1.93 41%
beef tripe -61.3 1.03 55%
leg ham 323.7 1.65 56%
veal 224.6 1.51 65%
sirloin steak (lean) 368.6 1.77 57%
porterhouse steak (fat trimmed) 141.3 1.45 50%
beef roast 289.5 1.78 48%
roast ham 286.2 1.78 41%
turkey gizzard 115.3 1.55 57%
turkey heart 206.4 1.74 47%
lamb brains 65.5 1.54 27%
lamb sweetbread -6.7 1.44 43%
ham 10.6 1.49 29%
chicken drumstick 8.7 1.49 47%
beef heart 192.2 1.79 52%
pork (lean) 264.4 2.09 44%
roast pork 208.7 1.99 41%
pork ribs 287.7 2.16 39%
veal loin 31.7 1.75 48%
chuck steak 146.4 1.94 51%
elk -56.0 1.93 44%
headcheese -284.7 1.57 20%
lamb shank -67.3 1.96 48%
top round steak 6.4 2.09 56%
turkey -95.3 2.21 28%
roast beef -118.6 2.19 38%
lamb chop -118.5 2.34 42%
rotisserie chicken thigh -385.6 1.93 39%
ground beef, 80/20 -1.4 2.70 31%
beef rib eye steak -206.8 2.48 33%
sirloin steak -260.3 2.43 36%
beef brisket -282.9 2.44 37%
beef loin, top loin -296.4 2.50 34%
ground turkey -372.3 2.58 30%
goat cheese -346.9 2.64 21%
beef tenderloin steak -378.2 2.62 32%
flank, steak -388.7 2.63 33%
ground beef -498.1 2.48 30%
lamb leg -433.5 2.58 31%
beef rib, eye -390.4 2.65 32%
beef tenderloin steak -456.3 2.73 31%
beef rib, small end -434.6 2.78 31%
beef loin -511.0 2.78 30%
beef brisket -500.2 2.80 33%
ground beef 70/30 -569.6 2.70 30%
ground beef, 75/25 -579.4 2.77 31%
beef brisket, flat half -567.4 2.89 32%
ground beef 70/30 -651.9 2.77 30%
beef shortribs -560.0 2.95 33%
sweetbread -494.7 3.18 12%
beef brisket, flat half -616.7 2.98 31%
t-bone steak -745.3 2.94 26%
chicken -1799.3 2.19 36%
pork ribs -1032.5 3.61 18%
lamb rib -1175.1 3.61 19%
duck -1778.2 3.37 18%
lamb -2841.4 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 1039.9 0.83 71%
lobster 986.2 0.89 71%
halibut 1009.8 1.11 66%
salmon 1263.8 1.56 52%
crayfish 494.6 0.82 67%
rockfish 633.7 1.09 66%
flounder 299.2 0.86 57%
pollock 334.5 1.11 69%
perch 101.0 0.96 62%
orange roughy 149.8 1.05 70%
whiting 212.5 1.16 66%
tuna 574.1 1.84 52%
white fish 64.9 1.08 70%
trout 424.0 1.68 45%
haddock 73.4 1.16 71%
sturgeon 76.9 1.35 49%
sardine 384.9 2.08 38%
anchovy 173.3 2.10 44%
herring 70.8 2.17 36%
cod 420.3 2.90 71%
mackerel 72.2 3.05 14%

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) 80 200
fat (g) 25 125
carbs (g) 0 0
energy (calories) 1450

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 May 16 2019 while her least nutrient-dense day is May 17 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)

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