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
2.2
Zinc : Copper
12.0
Potassium : Sodium
0.7
Calcium : Magnesium
2.6
Iron : Copper
10.8
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 47%
Iron 48%
Calcium 78%
Magnesium 81%
Potassium 84%
Copper 101%
Phosphorus 101%
Manganese 106%
Sodium 110%
Folate 122%
Zinc 148%
Leucine 171%
Valine 171%
Cystine 253%
Vitamin C 224%
Vitamin A 274%
Selenium 200%

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
lamb (lean) 1607.6 1.44 43%
pork chops 1401.5 1.74 54%
chicken breast 719.7 1.48 60%
beef tripe 339.5 1.03 55%
ground beef (lean) 523.9 1.44 60%
beef roast 718.4 1.78 48%
turkey liver 786.3 1.89 47%
sirloin steak (lean) 698.1 1.77 57%
bison 661.4 1.71 53%
lamb lungs 151.4 0.95 58%
beef kidney 546.9 1.57 52%
porterhouse steak (fat trimmed) 445.7 1.45 50%
lamb heart 535.5 1.61 48%
chicken drumstick 412.0 1.49 47%
pork shoulder 499.3 1.62 56%
leg ham 487.7 1.65 56%
lamb sweetbread 327.6 1.44 43%
veal 365.1 1.51 65%
chuck steak 611.3 1.94 51%
pork loin 596.8 1.93 41%
lamb shank 514.8 1.96 48%
top round steak 583.3 2.09 56%
beef heart 351.9 1.79 52%
veal loin 289.3 1.75 48%
turkey gizzard 146.8 1.55 57%
ham -20.7 1.49 29%
turkey heart 111.9 1.74 47%
roast pork 268.7 1.99 41%
lamb brains -55.9 1.54 27%
pork ribs 338.6 2.16 39%
pork (lean) 290.8 2.09 44%
roast ham 64.6 1.78 41%
elk 154.1 1.93 44%
roast beef 317.4 2.19 38%
headcheese -212.2 1.57 20%
rotisserie chicken thigh -105.1 1.93 39%
lamb chop 23.9 2.34 42%
turkey -69.3 2.21 28%
beef brisket 64.3 2.44 37%
beef rib eye steak 80.2 2.48 33%
sirloin steak 7.4 2.43 36%
beef loin, top loin -62.8 2.50 34%
ground beef, 80/20 -0.0 2.70 31%
flank, steak -136.2 2.63 33%
lamb leg -182.3 2.58 31%
beef tenderloin steak -165.8 2.62 32%
beef rib, eye -157.8 2.65 32%
ground beef -293.7 2.48 30%
ground turkey -231.6 2.58 30%
beef brisket -121.0 2.80 33%
goat cheese -247.3 2.64 21%
beef rib, small end -203.2 2.78 31%
beef tenderloin steak -230.8 2.73 31%
beef shortribs -148.2 2.95 33%
beef loin -275.4 2.78 30%
ground beef 70/30 -337.5 2.70 30%
chicken -674.7 2.19 36%
beef brisket, flat half -251.1 2.89 32%
ground beef, 75/25 -341.4 2.77 31%
ground beef 70/30 -404.5 2.77 30%
beef brisket, flat half -278.7 2.98 31%
t-bone steak -587.7 2.94 26%
sweetbread -516.4 3.18 12%
lamb rib -1062.0 3.61 19%
pork ribs -1135.4 3.61 18%
duck -1735.5 3.37 18%
lamb -3183.2 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
lobster 1377.8 0.89 71%
crab 1321.3 0.83 71%
halibut 1226.3 1.11 66%
rockfish 1060.2 1.09 66%
crayfish 732.7 0.82 67%
flounder 622.6 0.86 57%
salmon 1011.8 1.56 52%
orange roughy 567.4 1.05 70%
pollock 514.3 1.11 69%
whiting 528.2 1.16 66%
perch 269.9 0.96 62%
tuna 595.1 1.84 52%
white fish 96.6 1.08 70%
haddock 141.3 1.16 71%
trout 324.1 1.68 45%
sturgeon 58.3 1.35 49%
sardine 453.7 2.08 38%
anchovy 193.8 2.10 44%
cod 645.5 2.90 71%
herring 47.5 2.17 36%
mackerel -17.5 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 28 2019 while her least nutrient-dense day is September 24 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