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
2.6
Zinc : Copper
10.2
Potassium : Sodium
1.7
Calcium : Magnesium
2.4
Iron : Copper
10.7
Calcium : Phosphorus
0.6

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 D 55%
Sodium 57%
Vitamin E 65%
Iron 67%
Calcium 78%
Magnesium 87%
Potassium 106%
Manganese 107%
Phosphorus 119%
Folate 132%
Copper 141%
Omega-3 142%
Panto Acid (B5) 142%
Cystine 329%
Vitamin B-12 303%
Vitamin B-6 210%
Riboflavin (B2) 266%
Vitamin C 197%
Selenium 257%
Zinc 178%

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
veal liver 1876.8 1.92 55%
beef liver 1706.8 1.75 60%
pork liver 1506.0 1.65 59%
lamb liver 1276.8 1.68 48%
lamb kidney 963.2 1.12 52%
egg white 385.7 0.52 74%
beef kidney 898.7 1.57 52%
turkey liver 1029.9 1.89 47%
chicken liver 902.6 1.72 50%
whole egg 614.5 1.43 30%
lamb (lean) 617.4 1.44 43%
kefir (low fat) 5.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3041.2 1.43 47%
crab 1061.3 0.83 71%
lobster 1045.7 0.89 71%
mollusks conch 1135.0 1.30 54%
mussel 870.4 0.86 63%
halibut 877.4 1.11 66%
salmon 1054.1 1.56 52%
clam 951.3 1.42 73%
octopus 1004.0 1.64 71%
rockfish 686.6 1.09 66%
crayfish 514.6 0.82 67%
flounder 360.0 0.86 57%
oysters 350.9 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 733.1 0.23 49%
amaranth leaves 500.9 0.21 86%
wheat bran 1476.4 2.16 38%
turnip greens 501.2 0.29 44%
portabella mushrooms 407.3 0.29 55%
snap beans 298.7 0.15 58%
chinese cabbage 267.0 0.12 54%
asparagus 279.5 0.22 50%
banana pepper 267.1 0.27 36%
artichokes 376.6 0.47 49%
kale 266.9 0.28 60%
pumpkin 217.3 0.20 76%
oat bran 1393.4 2.46 65%
red peppers 268.1 0.31 40%
collards 271.0 0.33 37%
zucchini 183.5 0.17 40%
celery 180.0 0.18 50%
cauliflower 216.2 0.25 50%
escarole 185.9 0.19 24%
broccoli 256.7 0.35 50%
brussel sprouts 285.7 0.42 50%
parsley 242.6 0.36 48%
summer squash 158.0 0.19 45%
mung beans 154.1 0.19 74%
mustard greens 178.6 0.27 36%
shiitake mushroom 242.4 0.39 58%
okra 157.8 0.22 50%
onions 200.2 0.32 65%
jalapeno peppers 170.1 0.27 37%
pickles 95.1 0.12 40%
cucumber 95.1 0.12 40%
watercress 78.3 0.11 65%
sauerkraut 119.6 0.19 39%
radishes 91.2 0.16 43%
coconut water 109.2 0.19 66%
chayote 135.5 0.24 41%
winter squash 218.3 0.40 69%
rhubarb 104.3 0.21 55%
chard 89.4 0.19 51%
beet greens 101.4 0.22 35%
white mushroom 98.2 0.22 65%
butternut squash 213.0 0.45 75%
radicchio 92.9 0.23 68%
seaweed (laver) 156.4 0.35 80%
chicory greens 89.9 0.23 23%
cabbage 87.2 0.23 55%
lettuce 50.3 0.15 50%
turnips 67.9 0.21 51%
endive 42.2 0.17 7%
alfalfa 67.5 0.23 19%
carrots 151.5 0.41 64%
red cabbage 84.5 0.29 55%
eggplant 50.0 0.25 35%
peas 140.5 0.42 65%
blackberries 140.3 0.43 27%
celeriac 121.1 0.42 72%
arugula 28.5 0.25 45%
coriander 13.4 0.23 30%
turnips 10.9 0.22 61%
pinto beans 6.8 0.22 83%
strawberries 40.6 0.32 49%
carambola 38.0 0.31 56%
spirulina 10.0 0.26 70%
mulberries 81.7 0.43 74%
chives 10.1 0.30 48%
beets 69.3 0.43 70%
limes 1.8 0.30 70%
soybeans (sprouted) 264.7 0.81 49%
seaweed (kelp) 43.0 0.43 77%
cantaloupe -10.3 0.34 70%
edamame 438.7 1.21 41%
grapefruit -40.4 0.30 83%
seaweed (wakame) 39.0 0.45 79%
boysenberries 49.1 0.50 54%
kiwifruit 91.0 0.61 55%

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) 25 110
carbs (g) 0 65
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 25 2020 while her least nutrient-dense day is January 22 2020.

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