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
3.5
Zinc : Copper
11.6
Potassium : Sodium
1.5
Calcium : Magnesium
2.4
Iron : Copper
9.8
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 56%
Sodium 60%
Vitamin E 67%
Calcium 93%
Potassium 98%
Iron 101%
Magnesium 104%
Omega-3 116%
Phosphorus 125%
Vitamin B6 145%
Manganese 158%
Panto Acid (B5) 159%
Thiamin (B1) 160%
Cystine 323%
Folate 238%
Riboflavin (B2) 291%
Vitamin C 250%
Selenium 295%
Copper 234%
Zinc 333%

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 liver 1531.9 1.65 59%
beef liver 1544.4 1.75 60%
veal liver 1644.9 1.92 55%
lamb kidney 1084.1 1.12 52%
lamb liver 1380.8 1.68 48%
pork chops 1031.0 1.74 54%
egg white 292.7 0.52 74%
chicken liver 920.6 1.72 50%
beef kidney 833.7 1.57 52%
kefir (low fat) 4.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2508.6 1.43 47%
crab 915.3 0.83 71%
lobster 928.2 0.89 71%
mussel 821.5 0.86 63%
mollusks conch 961.0 1.30 54%
halibut 742.1 1.11 66%
crayfish 463.8 0.82 67%
octopus 933.2 1.64 71%
salmon 828.9 1.56 52%
rockfish 541.9 1.09 66%
flounder 260.1 0.86 57%
oysters 337.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 885.6 0.23 49%
oat bran 2099.0 2.46 65%
wheat bran 1818.3 2.16 38%
amaranth leaves 575.5 0.21 86%
turnip greens 626.1 0.29 44%
snap beans 450.6 0.15 58%
portabella mushrooms 436.3 0.29 55%
chinese cabbage 329.0 0.12 54%
asparagus 350.8 0.22 50%
artichokes 443.3 0.47 49%
pumpkin 266.5 0.20 76%
kale 315.3 0.28 60%
banana pepper 301.8 0.27 36%
collards 334.8 0.33 37%
escarole 224.6 0.19 24%
zucchini 209.4 0.17 40%
jalapeno peppers 254.7 0.27 37%
red peppers 285.8 0.31 40%
parsley 304.5 0.36 48%
celery 196.8 0.18 50%
cauliflower 235.0 0.25 50%
mung beans 198.6 0.19 74%
brussel sprouts 329.0 0.42 50%
summer squash 189.0 0.19 45%
onions 258.4 0.32 65%
broccoli 275.6 0.35 50%
mustard greens 222.8 0.27 36%
okra 196.0 0.22 50%
sauerkraut 170.2 0.19 39%
pickles 125.9 0.12 40%
cucumber 125.9 0.12 40%
shiitake mushroom 272.7 0.39 58%
watercress 89.7 0.11 65%
winter squash 260.7 0.40 69%
coconut water 124.7 0.19 66%
radishes 96.5 0.16 43%
turnips 120.3 0.21 51%
chard 109.0 0.19 51%
beet greens 128.9 0.22 35%
butternut squash 261.0 0.45 75%
peas 239.9 0.42 65%
chayote 134.7 0.24 41%
rhubarb 103.7 0.21 55%
white mushroom 112.9 0.22 65%
lettuce 69.8 0.15 50%
seaweed (laver) 185.1 0.35 80%
chicory greens 100.7 0.23 23%
cabbage 97.4 0.23 55%
radicchio 97.2 0.23 68%
alfalfa 87.3 0.23 19%
endive 53.2 0.17 7%
red cabbage 108.9 0.29 55%
carrots 157.7 0.41 64%
eggplant 53.4 0.25 35%
mulberries 156.3 0.43 74%
celeriac 142.6 0.42 72%
arugula 34.7 0.25 45%
blackberries 136.5 0.43 27%
coriander 16.0 0.23 30%
turnips 13.1 0.22 61%
pinto beans 8.1 0.22 83%
soybeans (sprouted) 345.5 0.81 49%
spirulina 13.8 0.26 70%
strawberries 40.0 0.32 49%
chives 12.5 0.30 48%
limes 12.4 0.30 70%
carambola 17.1 0.31 56%
edamame 551.5 1.21 41%
beets 76.2 0.43 70%
lemongrass 409.3 0.99 93%
seaweed (kelp) 53.5 0.43 77%
cantaloupe -14.9 0.34 70%
seaweed (wakame) 48.0 0.45 79%
boysenberries 66.1 0.50 54%
grapefruit -49.5 0.30 83%
raspberries 37.1 0.52 30%
gooseberries -20.7 0.44 52%
leeks 83.5 0.61 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) 80 200
fat (g) 25 80
carbs (g) 0 125
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 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