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
8.7
Zinc : Copper
16.0
Potassium : Sodium
2.0
Calcium : Magnesium
1.6
Iron : Copper
9.0
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 15%
Calcium 17%
Iron 26%
Folate 33%
Sodium 33%
Omega-3 36%
Vitamin D 39%
Thiamin (B1) 42%
Magnesium 44%
Vitamin K1 45%
Panto Acid (B5) 47%
Potassium 47%
Phosphorus 48%
Cystine 128%
Vitamin B12 77%
Vitamin B6 69%
Vitamin B3 (Niacin) 55%
Vitamin B2 (Riboflavin) 66%
Vitamin C 53%
Vitamin A 197%
Selenium 79%
Manganese 52%
Copper 57%
Zinc 104%

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 2418.6 1.68 48%
beef liver 2296.5 1.75 60%
veal liver 2358.0 1.92 55%
pork liver 2160.3 1.65 59%
lamb kidney 1543.2 1.12 52%
beef kidney 1243.0 1.57 52%
chicken liver 1246.7 1.72 50%
turkey liver 1299.0 1.89 47%
pork chops 1049.1 1.74 54%
egg white 158.2 0.52 74%
kefir (low fat) 4.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3505.0 1.43 47%
mussel 1271.5 0.86 63%
crab 1096.0 0.83 71%
salmon 1582.1 1.56 52%
lobster 1077.3 0.89 71%
halibut 1071.9 1.11 66%
octopus 1286.8 1.64 71%
mollusks conch 1021.2 1.30 54%
rockfish 800.7 1.09 66%
crayfish 541.0 0.82 67%
clam 882.6 1.42 73%
flounder 434.2 0.86 57%
oysters 486.9 1.02 59%
pollock 421.6 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 1044.0 0.23 49%
turnip greens 799.4 0.29 44%
amaranth leaves 635.8 0.21 86%
wheat bran 1848.7 2.16 38%
snap beans 457.7 0.15 58%
collards 548.1 0.33 37%
chinese cabbage 395.5 0.12 54%
portabella mushrooms 483.4 0.29 55%
kale 451.5 0.28 60%
asparagus 390.0 0.22 50%
pumpkin 341.3 0.20 76%
escarole 287.2 0.19 24%
parsley 393.8 0.36 48%
brussel sprouts 432.9 0.42 50%
zucchini 249.8 0.17 40%
red peppers 346.7 0.31 40%
banana pepper 308.4 0.27 36%
winter squash 386.4 0.40 69%
onions 321.3 0.32 65%
mustard greens 281.1 0.27 36%
celery 216.4 0.18 50%
jalapeno peppers 274.2 0.27 37%
broccoli 325.1 0.35 50%
summer squash 210.4 0.19 45%
mung beans 206.3 0.19 74%
artichokes 400.0 0.47 49%
cauliflower 230.8 0.25 50%
okra 209.1 0.22 50%
butternut squash 367.0 0.45 75%
shiitake mushroom 312.4 0.39 58%
cucumber 122.5 0.12 40%
pickles 122.5 0.12 40%
watercress 106.8 0.11 65%
sauerkraut 153.1 0.19 39%
oat bran 1704.5 2.46 65%
chard 135.9 0.19 51%
beet greens 155.6 0.22 35%
lettuce 90.6 0.15 50%
seaweed (laver) 224.3 0.35 80%
radishes 83.0 0.16 43%
white mushroom 124.6 0.22 65%
chicory greens 122.0 0.23 23%
cabbage 118.8 0.23 55%
carrots 239.7 0.41 64%
turnips 101.4 0.21 51%
rhubarb 99.0 0.21 55%
radicchio 108.6 0.23 68%
coconut water 84.0 0.19 66%
endive 65.9 0.17 7%
peas 234.8 0.42 65%
chayote 108.8 0.24 41%
alfalfa 87.0 0.23 19%
red cabbage 104.9 0.29 55%
arugula 42.6 0.25 45%
eggplant 42.6 0.25 35%
edamame 703.1 1.21 41%
coriander 19.7 0.23 30%
pinto beans 8.2 0.22 83%
spirulina 14.3 0.26 70%
turnips -15.5 0.22 61%
celeriac 115.0 0.42 72%
cantaloupe 46.7 0.34 70%
mulberries 104.7 0.43 74%
blackberries 104.3 0.43 27%
chives 15.9 0.30 48%
limes -16.4 0.30 70%
strawberries -5.2 0.32 49%
carambola -17.8 0.31 56%
seaweed (kelp) 52.6 0.43 77%
beets 41.5 0.43 70%
seaweed (wakame) 58.7 0.45 79%
soybeans (sprouted) 296.3 0.81 49%
grapefruit -104.1 0.30 83%
boysenberries 19.1 0.50 54%
lemongrass 345.9 0.99 93%

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 25 2019 while her least nutrient-dense day is June 23 2020.

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)
Moccona coffee with milk and water 43
Oatmeal, Regular or Quick, Dry 114
Milk, Whole 49
Brown Sugar 19
Cauliflower, Cooked from Fresh 14
Brussels Sprouts, Cooked from Fresh 15
Mushrooms, Cooked from Fresh 7
Mung Beans, Cooked from Dried 95
Pork Roast, Loin, Fresh, Visible Fat Eaten 227
Red Bell Peppers, Raw 9
Mushrooms, Cooked from Fresh 8
Carrots, Cooked From Fresh 9
Curry Powder 7
Turmeric, Ground 2
Olive Oil 44
Cashews, Dry Roasted, Salted 72
Cabernet Sauvignon 213

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