Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help joanna 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 paleo.

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 joanna’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide joanna with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.3
Zinc : Copper
57.4
Potassium : Sodium
0.7
Calcium : Magnesium
4.0
Iron : Copper
13.9
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that joanna’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 40%
Iron 51%
Magnesium 52%
Potassium 54%
Sodium 67%
Calcium 78%
Copper 82%
Phosphorus 82%
Vitamin A 109%
Selenium 150%
Valine 161%
Omega-3 163%
Folate 166%

optimal foods for you

The foods listed below will provide joanna 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 liver 1001.1 1.75 60%
veal liver 986.5 1.92 55%
pork liver 852.6 1.65 59%
egg white 399.8 0.52 74%
lamb liver 704.8 1.68 48%
lamb kidney 359.6 1.12 52%
turkey liver 633.1 1.89 47%
pork chops 534.5 1.74 54%
lamb (lean) 418.1 1.44 43%
chicken liver 506.1 1.72 50%
chicken breast 378.3 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
lobster 729.9 0.89 71%
crab 696.1 0.83 71%
fish roe 863.1 1.43 47%
mollusks conch 749.8 1.30 54%
halibut 663.4 1.11 66%
mussel 527.6 0.86 63%
rockfish 604.1 1.09 66%
clam 709.7 1.42 73%
crayfish 418.5 0.82 67%
welk 1066.8 2.75 82%
flounder 307.5 0.86 57%
octopus 568.7 1.64 71%
salmon 505.0 1.56 52%
pollock 310.0 1.11 69%
orange roughy 250.7 1.05 70%
whiting 286.6 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 492.2 0.23 49%
turnip greens 420.2 0.29 44%
amaranth leaves 366.8 0.21 86%
portabella mushrooms 334.6 0.29 55%
snap beans 260.1 0.15 58%
artichokes 360.5 0.47 49%
pumpkin 205.4 0.20 76%
chinese cabbage 178.3 0.12 54%
winter squash 269.7 0.40 69%
asparagus 197.3 0.22 50%
kale 214.2 0.28 60%
butternut squash 246.1 0.45 75%
escarole 139.0 0.19 24%
brussel sprouts 222.1 0.42 50%
collards 187.8 0.33 37%
parsley 187.1 0.36 48%
celery 117.7 0.18 50%
mung beans 121.5 0.19 74%
zucchini 112.4 0.17 40%
summer squash 114.0 0.19 45%
cauliflower 131.3 0.25 50%
coconut water 108.5 0.19 66%
onions 145.1 0.32 65%
banana pepper 120.7 0.27 36%
sauerkraut 82.9 0.19 39%
watercress 49.9 0.11 65%
okra 95.1 0.22 50%
broccoli 138.9 0.35 50%
mustard greens 106.0 0.27 36%
jalapeno peppers 105.1 0.27 37%
radishes 60.1 0.16 43%
red peppers 116.3 0.31 40%
white mushroom 81.0 0.22 65%
cucumber 41.4 0.12 40%
pickles 41.4 0.12 40%
chard 67.1 0.19 51%
edamame 443.5 1.21 41%
cantaloupe 111.8 0.34 70%
turnips 64.7 0.21 51%
lettuce 44.8 0.15 50%
rhubarb 64.1 0.21 55%
shiitake mushroom 127.0 0.39 58%
seaweed (laver) 108.1 0.35 80%
chayote 65.8 0.24 41%
beet greens 58.5 0.22 35%
radicchio 57.6 0.23 68%
chicory greens 56.3 0.23 23%
soybeans (sprouted) 270.1 0.81 49%
carrots 116.6 0.41 64%
endive 30.0 0.17 7%
alfalfa 46.8 0.23 19%
cabbage 45.9 0.23 55%
peas 115.0 0.42 65%
eggplant 48.1 0.25 35%
red cabbage 55.5 0.29 55%
beets 92.5 0.43 70%
arugula 21.4 0.25 45%
blackberries 82.8 0.43 27%
coriander 8.9 0.23 30%
turnips 7.4 0.22 61%
celeriac 77.8 0.42 72%
pinto beans 4.1 0.22 83%
spirulina 5.9 0.26 70%
lemongrass 269.1 0.99 93%
chives 8.6 0.30 48%
carambola 1.8 0.31 56%
strawberries -0.8 0.32 49%
limes -11.1 0.30 70%
boysenberries 54.9 0.50 54%
seaweed (wakame) 27.2 0.45 79%
seaweed (kelp) 13.7 0.43 77%
mulberries 13.4 0.43 74%
watermelon -59.1 0.30 60%

macronutrients

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

macro targets

While joanna’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) 65 165
fat (g) 20 70
carbs (g) 0 95
energy (calories) 1250

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 joanna’s food log based on the harder to find 50% of the essential nutrients. joanna’s most nutrient dense day is August 19 2019 while her least nutrient-dense day is August 16 2019.

best and worst days

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