Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jude get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle.

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 Jude’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
5.7
Zinc : Copper
19.1
Potassium : Sodium
1.9
Calcium : Magnesium
4.8
Iron : Copper
15.1
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jude’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, female infertility, inflammation.

nutrient % DRI prioritize
Sodium 38%
Iron 46%
Manganese 48%
Magnesium 51%
Vitamin E 62%
Copper 70%
Folate 73%
Potassium 78%
Calcium 90%
Phosphorus 96%
Thiamin (B1) 115%
Vitamin B6 122%
Niacin (B3) 125%
Vitamin B-12 174%
Riboflavin (B2) 222%
Vitamin C 236%
Vitamin D 133%
Selenium 242%
Zinc 164%

optimal foods for you

The foods listed below will provide Jude with the nutrients that she is currently not getting in large amounts while also aligning with her goal of lean bulking . 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
non-fat yogurt -171.6 0.78 96%
chocolate milk (fat free) -1.0 0.67 91%
beef liver 1432.4 1.75 60%
veal liver 1496.8 1.92 55%
sour cream (fat free) -449.5 0.74 93%
pork liver 1183.2 1.65 59%
cream cheese (low fat) -31.6 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 959.8 2.75 82%
cod 278.0 2.90 71%
octopus 695.6 1.64 71%
fish roe 2376.2 1.43 47%
clam 514.2 1.42 73%
crab 790.1 0.83 71%
lobster 634.8 0.89 71%
scallop -52.5 1.11 77%
halibut 738.1 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -5.3 3.22 98%
white flour -4.2 3.67 92%
wheat flour -3.8 3.63 91%
black beans 794.3 3.41 73%
egg noodles -315.7 3.84 83%
shallots -10.5 3.48 80%
garbanzo beans 389.8 3.78 69%
sprouted wheat 38.4 1.98 90%
kidney beans 216.4 3.37 74%
dried apples -851.5 3.46 86%
lemongrass 240.6 0.99 93%
buckwheat -313.8 3.43 78%
oat bran 1157.4 2.46 65%
egg noodles, enriched -315.5 4.75 64%
poi -333.2 1.12 97%
garlic -0.8 1.49 89%
cornmeal -1535.3 3.70 89%
Oats -358.4 3.89 70%
corn-starch -2411.6 3.81 99%
rye flour -904.7 3.49 81%
cornmeal, white -1072.4 3.62 81%
cornmeal, yellow -1072.4 3.62 81%
potato -65.6 0.93 91%
bulgur -988.0 3.42 81%
corn flour, masa -1297.8 3.63 82%
dried currants -1233.3 2.83 88%
barley, hulled -577.3 3.54 73%
corn flour, whole yellow -1235.7 3.61 81%
corn flour, whole-grain -1235.7 3.61 81%
raisins -1432.9 2.96 89%
wheat, soft white -781.2 3.40 76%
rice flour -2173.7 3.66 92%
couscous -376.0 1.12 91%
plantains -366.6 1.22 90%
grapefruit juice -239.9 0.46 95%
oat flour -661.2 4.04 67%
apple juice -442.8 0.47 97%
tangerine juice -307.0 0.50 95%
rye flour 15.5 3.25 64%
rye grain -998.3 3.38 77%
taro -211.7 1.42 85%
grapes -169.5 0.67 91%
canned pineapple -198.0 0.52 92%
corn grain, yellow -1352.6 3.65 79%
amaranth leaves 427.0 0.21 86%
prune juice -390.6 0.71 93%
jerusalem-artichokes -28.0 0.73 87%
lupin seeds 538.9 3.71 51%
canned tangerines -502.2 0.61 94%
white rice -2658.2 3.65 95%
yam -246.7 1.16 85%
apricot nectar -518.2 0.56 94%
rice noodles -830.3 1.08 93%
pasta, whole-wheat -25.6 1.49 78%
wild rice -330.9 1.01 86%
rice, brown, long-grain -439.9 1.23 86%
guten free pasta -1113.8 1.79 90%
Noodles, egg, enriched, cooked -198.3 1.38 80%
apricots -36.5 0.48 86%
pasta, gluten-free -538.8 1.38 84%
litchis -231.4 0.66 87%
millet, cooked -477.9 1.19 85%
leeks 50.4 0.61 83%
quince -116.1 0.57 86%
pearled barley -1551.2 3.52 78%
sweet potato -25.9 0.90 81%
canned peaches -782.1 0.74 92%
ginger -8.8 0.80 81%
grapefruit -25.7 0.33 85%
peas -649.7 3.52 63%
grapefruit 1.6 0.30 83%
prunes -781.9 1.07 87%
seaweed (laver) 130.8 0.35 80%
buckwheat groats -290.0 0.92 81%
egg noodles -600.8 1.38 80%
pinto beans 6.3 0.22 83%
seaweed (wakame) 33.1 0.45 79%
pasta from corn flour -556.0 1.52 78%
pickle relish -1609.5 1.30 94%
butternut squash 291.5 0.45 75%
guava nectar -727.5 0.48 89%

macronutrients

The macronutrient split of Jude’s diet is shown in the chart below.

macro targets

While Jude’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) 60 195
fat (g) 15 150
carbs (g) 0 75
energy (calories) 1900

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 Jude’s food log based on the harder to find 50% of the essential nutrients. Jude’s most nutrient dense day is April 11 2019 while her least nutrient-dense day is April 15 2019.

best and worst days

Jude’s food diary for the best and worst days are shown below for comparison. Jude 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