Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jenny 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 Jenny’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
7.6
Zinc : Copper
17.6
Potassium : Sodium
1.6
Calcium : Magnesium
1.9
Iron : Copper
10.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jenny’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: fatigue, hypertension, inflammation, insomnia.

nutrient % DRI prioritize
Vitamin E 21%
Iron 29%
Sodium 29%
Calcium 33%
Manganese 37%
Folate 41%
Vitamin D 41%
Omega-3 43%
Panto Acid (B5) 45%
Magnesium 48%
Potassium 51%
Phosphorus 57%
Thiamin (B1) 57%
Cystine 164%
Vitamin B-12 81%
Vitamin B-6 85%
Niacin (B3) 65%
Riboflavin (B2) 77%
Vitamin C 177%
Vitamin A 100%
Selenium 97%
Copper 64%
Zinc 140%

optimal foods for you

The foods listed below will provide Jenny 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 liver 2314.7 1.68 48%
beef liver 2198.4 1.75 60%
veal liver 2305.0 1.92 55%
pork liver 1890.5 1.65 59%
lamb kidney 1353.0 1.12 52%
turkey liver 1331.9 1.89 47%
beef kidney 1123.8 1.57 52%
pork chops 1204.1 1.74 54%
chicken liver 1111.8 1.72 50%
egg white 235.9 0.52 74%
kefir (low fat) 4.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3698.2 1.43 47%
salmon 1725.3 1.56 52%
crab 1146.7 0.83 71%
lobster 1149.5 0.89 71%
mussel 1130.2 0.86 63%
halibut 1180.7 1.11 66%
mollusks conch 1065.6 1.30 54%
rockfish 892.1 1.09 66%
crayfish 562.0 0.82 67%
octopus 1070.0 1.64 71%
clam 873.8 1.42 73%
flounder 498.9 0.86 57%
oysters 410.1 1.02 59%
pollock 454.3 1.11 69%
tuna 859.8 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 868.2 0.23 49%
amaranth leaves 565.8 0.21 86%
turnip greens 600.6 0.29 44%
portabella mushrooms 489.8 0.29 55%
wheat bran 1648.1 2.16 38%
chinese cabbage 327.5 0.12 54%
asparagus 347.0 0.22 50%
pumpkin 318.2 0.20 76%
snap beans 282.3 0.15 58%
kale 346.2 0.28 60%
collards 377.5 0.33 37%
red peppers 350.4 0.31 40%
winter squash 395.1 0.40 69%
banana pepper 304.5 0.27 36%
zucchini 243.7 0.17 40%
escarole 229.9 0.19 24%
oat bran 1644.9 2.46 65%
butternut squash 372.6 0.45 75%
parsley 303.3 0.36 48%
summer squash 203.0 0.19 45%
shiitake mushroom 319.2 0.39 58%
celery 185.7 0.18 50%
cauliflower 224.3 0.25 50%
artichokes 361.4 0.47 49%
mustard greens 221.2 0.27 36%
okra 198.2 0.22 50%
broccoli 273.9 0.35 50%
mung beans 173.9 0.19 74%
brussel sprouts 312.3 0.42 50%
jalapeno peppers 201.4 0.27 37%
watercress 96.3 0.11 65%
pickles 107.2 0.12 40%
cucumber 107.2 0.12 40%
onions 211.8 0.32 65%
carrots 253.9 0.41 64%
seaweed (laver) 207.5 0.35 80%
chard 106.0 0.19 51%
sauerkraut 103.3 0.19 39%
beet greens 125.4 0.22 35%
radishes 80.2 0.16 43%
white mushroom 122.8 0.22 65%
lettuce 69.4 0.15 50%
coconut water 87.8 0.19 66%
chayote 118.0 0.24 41%
chicory greens 104.2 0.23 23%
rhubarb 91.1 0.21 55%
cabbage 88.5 0.23 55%
endive 54.0 0.17 7%
radicchio 85.3 0.23 68%
turnips 66.2 0.21 51%
alfalfa 73.2 0.23 19%
edamame 678.2 1.21 41%
peas 176.9 0.42 65%
red cabbage 84.3 0.29 55%
eggplant 48.1 0.25 35%
arugula 32.7 0.25 45%
coriander 16.2 0.23 30%
pinto beans 7.5 0.22 83%
cantaloupe 68.7 0.34 70%
turnips -5.7 0.22 61%
spirulina 12.4 0.26 70%
blackberries 100.7 0.43 27%
chives 12.5 0.30 48%
celeriac 89.7 0.42 72%
carambola 5.6 0.31 56%
strawberries 3.4 0.32 49%
limes -19.0 0.30 70%
seaweed (kelp) 40.5 0.43 77%
beets 40.4 0.43 70%
mulberries 35.0 0.43 74%
seaweed (wakame) 51.7 0.45 79%
soybeans (sprouted) 266.6 0.81 49%
grapefruit -74.4 0.30 83%
boysenberries 17.1 0.50 54%

macronutrients

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

macro targets

While Jenny’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) 70 180
fat (g) 20 70
carbs (g) 0 105
energy (calories) 1350

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 Jenny’s food log based on the harder to find 50% of the essential nutrients. Jenny’s most nutrient dense day is June 30 2019 while her least nutrient-dense day is June 24 2019.

best and worst days

Jenny’s food diary for the best and worst days are shown below for comparison. Jenny 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)
Moccona coffee with milk and water 43
Pie Crust, Puff Pastry, Homemade 356
Veggie mix with lentils 41
Penang chicken cauliflower curry 125
Cauliflower soup JL 37
Fish, whiting, mixed species, cooked, dry heat 139
Zucchini, Cooked from Fresh 13
Corn, Yellow, Cooked from Frozen, Whole Kernel 49
Cashews, Dry Roasted, Salted 90
Lay's, Oven Baked Potato Crisps, Original 232
Cabernet Sauvignon 425

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