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
8.1
Zinc : Copper
13.8
Potassium : Sodium
1.5
Calcium : Magnesium
1.8
Iron : Copper
11.5
Calcium : Phosphorus
0.4

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, fatigue, female infertility, inflammation.

nutrient % DRI prioritize
Calcium 33%
Vitamin E 37%
Iron 43%
Manganese 63%
Omega-3 68%
Copper 75%
Magnesium 78%
Sodium 78%
Folate 79%
Potassium 82%
Phosphorus 100%
Zinc 117%
Panto Acid (B5) 123%
Vitamin B12 212%
Vitamin B6 162%
Vitamin B3 (Niacin) 171%
Vitamin B2 (Riboflavin) 223%
Vitamin B1 (Thiamin) 125%
Vitamin C 173%
Vitamin D 208%
Vitamin A 495%
Selenium 244%

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 -191.4 0.78 96%
beef liver 1957.5 1.75 60%
veal liver 2044.2 1.92 55%
chocolate milk (fat free) -1.2 0.67 91%
pork liver 1651.1 1.65 59%
sour cream (fat free) -511.6 0.74 93%
lamb liver 2145.2 1.68 48%
cream cheese (low fat) -34.7 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
welk 835.6 2.75 82%
cod 324.5 2.90 71%
fish roe 3065.5 1.43 47%
octopus 804.7 1.64 71%
clam 565.8 1.42 73%
crab 931.2 0.83 71%
lobster 888.3 0.89 71%
halibut 883.7 1.11 66%
scallop -10.1 1.11 77%
salmon 1474.2 1.56 52%
rockfish 660.7 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
candied fruit -5.7 3.22 98%
white flour -5.1 3.67 92%
wheat flour -4.6 3.63 91%
egg noodles -382.4 3.84 83%
shallots -16.2 3.48 80%
black beans 460.3 3.41 73%
sprouted wheat -54.5 1.98 90%
dried apples -986.2 3.46 86%
garbanzo beans 66.9 3.78 69%
lemongrass 189.7 0.99 93%
kidney beans -109.3 3.37 74%
egg noodles, enriched -396.6 4.75 64%
garlic -3.0 1.49 89%
buckwheat -601.5 3.43 78%
poi -475.1 1.12 97%
oat bran 1043.3 2.46 65%
corn-starch -2740.7 3.81 99%
cornmeal -1905.1 3.70 89%
rye flour -1116.0 3.49 81%
potato -84.5 0.93 91%
cornmeal, yellow -1343.8 3.62 81%
cornmeal, white -1348.6 3.62 81%
Oats -645.1 3.89 70%
bulgur -1233.8 3.42 81%
corn flour, masa -1574.1 3.63 82%
plantains -442.9 1.22 90%
grapefruit juice -302.5 0.46 95%
couscous -459.9 1.12 91%
corn flour, whole yellow -1477.7 3.61 81%
corn flour, whole-grain -1482.2 3.61 81%
dried currants -1532.9 2.83 88%
rice flour -2489.3 3.66 92%
apple juice -513.4 0.47 97%
tangerine juice -364.9 0.50 95%
raisins -1751.0 2.96 89%
grapes -213.1 0.67 91%
amaranth leaves 486.0 0.21 86%
taro -306.7 1.42 85%
wheat, soft white -1092.9 3.40 76%
canned pineapple -277.0 0.52 92%
sweet potato 335.5 0.90 81%
barley, hulled -975.0 3.54 73%
jerusalem-artichokes -69.0 0.73 87%
canned tangerines -553.5 0.61 94%
rye grain -1243.1 3.38 77%
prune juice -500.9 0.71 93%
rye flour -155.0 3.25 64%
oat flour -934.9 4.04 67%
apricot nectar -538.5 0.56 94%
yam -324.0 1.16 85%
white rice -3005.6 3.65 95%
rice noodles -957.0 1.08 93%
corn grain, yellow -1727.8 3.65 79%
guten free pasta -1258.6 1.79 90%
pasta, whole-wheat -106.1 1.49 78%
wild rice -431.9 1.01 86%
rice, brown, long-grain -551.0 1.23 86%
apricots -34.6 0.48 86%
leeks 49.0 0.61 83%
Noodles, egg, enriched, cooked -324.7 1.38 80%
quince -149.3 0.57 86%
litchis -289.1 0.66 87%
pasta, gluten-free -642.5 1.38 84%
millet, cooked -601.5 1.19 85%
ginger -19.4 0.80 81%
canned peaches -902.4 0.74 92%
grapefruit -38.5 0.33 85%
lupin seeds 166.6 3.71 51%
grapefruit 4.8 0.30 83%
seaweed (laver) 175.2 0.35 80%
pearled barley -1983.2 3.52 78%
butternut squash 428.5 0.45 75%
prunes -942.1 1.07 87%
pinto beans 7.0 0.22 83%
peas -887.7 3.52 63%
buckwheat groats -363.0 0.92 81%
seaweed (wakame) 47.2 0.45 79%

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) 60 155
fat (g) 15 120
carbs (g) 0 55
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 Jude’s food log based on the harder to find 50% of the essential nutrients. Jude’s most nutrient dense day is July 07 2020 while her least nutrient-dense day is June 27 2020.

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