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
1.3
Calcium : Magnesium
2.6
Iron : Copper
12.8
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 D 47%
Vitamin E 61%
Sodium 65%
Iron 83%
Potassium 89%
Calcium 91%
Magnesium 94%
Omega-3 111%
Phosphorus 117%
Vitamin B6 126%
Panto Acid (B5) 133%
Copper 146%
Manganese 148%
Cystine 291%
Vitamin B-12 337%
Folate 198%
Riboflavin (B2) 247%
Vitamin C 204%
Selenium 250%
Zinc 148%

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
beef kidney 898.7 1.57 52%
turkey liver 1029.9 1.89 47%
lamb (lean) 617.4 1.44 43%
pork chops 667.7 1.74 54%
lamb heart 480.1 1.61 48%
lamb lungs 92.3 0.95 58%
chicken breast 338.7 1.48 60%
beef tripe 94.7 1.03 55%
bison 380.9 1.71 53%
ground beef (lean) 216.9 1.44 60%
sirloin steak (lean) 324.1 1.77 57%
beef roast 332.4 1.78 48%
veal 176.5 1.51 65%
porterhouse steak (fat trimmed) 111.6 1.45 50%
lamb brains 115.6 1.54 27%
lamb sweetbread 68.2 1.44 43%
pork shoulder 158.6 1.62 56%
turkey gizzard 112.8 1.55 57%
leg ham 140.1 1.65 56%
turkey heart 188.9 1.74 47%
beef heart 202.1 1.79 52%
chicken drumstick 16.7 1.49 47%
ham -13.5 1.49 29%
chuck steak 217.4 1.94 51%
pork loin 90.4 1.93 41%
veal loin -13.4 1.75 48%
roast ham -64.2 1.78 41%
top round steak 91.5 2.09 56%
lamb shank 11.3 1.96 48%
roast pork 28.4 1.99 41%
elk -29.2 1.93 44%
headcheese -214.4 1.57 20%
pork (lean) -2.6 2.09 44%
pork ribs 17.4 2.16 39%
roast beef -59.9 2.19 38%
turkey -78.0 2.21 28%
rotisserie chicken thigh -315.9 1.93 39%
lamb chop -130.1 2.34 42%
beef rib eye steak -100.4 2.48 33%
ground beef, 80/20 -1.4 2.70 31%
beef brisket -162.8 2.44 37%
sirloin steak -209.1 2.43 36%
beef loin, top loin -237.4 2.50 34%
goat cheese -284.5 2.64 21%
flank, steak -291.9 2.63 33%
ground turkey -321.3 2.58 30%
beef tenderloin steak -307.2 2.62 32%
ground beef -396.6 2.48 30%
beef rib, eye -318.7 2.65 32%
lamb leg -367.8 2.58 31%
beef rib, small end -353.9 2.78 31%
beef tenderloin steak -376.5 2.73 31%
beef brisket -357.5 2.80 33%
ground beef 70/30 -442.4 2.70 30%
beef loin -425.0 2.78 30%
ground beef, 75/25 -455.3 2.77 31%
beef brisket, flat half -413.8 2.89 32%
beef shortribs -387.3 2.95 33%
sweetbread -270.2 3.18 12%
ground beef 70/30 -514.0 2.77 30%
beef brisket, flat half -451.9 2.98 31%
t-bone steak -613.8 2.94 26%
chicken -1536.9 2.19 36%
pork ribs -977.5 3.61 18%
lamb rib -1022.7 3.61 19%
duck -1548.3 3.37 18%
lamb -2466.7 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 1061.3 0.83 71%
lobster 1045.7 0.89 71%
halibut 877.4 1.11 66%
salmon 1054.1 1.56 52%
rockfish 686.6 1.09 66%
crayfish 514.6 0.82 67%
flounder 360.0 0.86 57%
pollock 336.6 1.11 69%
whiting 250.3 1.16 66%
orange roughy 189.1 1.05 70%
perch 126.1 0.96 62%
trout 396.6 1.68 45%
white fish 71.7 1.08 70%
haddock 71.1 1.16 71%
tuna 401.4 1.84 52%
sardine 443.7 2.08 38%
sturgeon 54.5 1.35 49%
anchovy 122.7 2.10 44%
herring 82.8 2.17 36%
cod 425.7 2.90 71%
mackerel 116.1 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