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).

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
4.9
Zinc : Copper
22.5
Potassium : Sodium
1.0
Calcium : Magnesium
3.8
Iron : Copper
9.9
Calcium : Phosphorus
0.6

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 35%
Magnesium 41%
Iron 52%
Sodium 53%
Calcium 58%
Potassium 58%
Phosphorus 78%
Folate 93%
Copper 119%
Selenium 148%
Valine 169%
Omega-3 174%
Leucine 177%

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
turkey 1600.3 1.89 50%
egg white 572.0 0.52 74%
lamb kidney 853.7 1.12 52%
pork liver 1067.4 1.65 59%
beef liver 1023.5 1.75 60%
lamb (lean) 847.0 1.44 43%
lamb liver 960.1 1.68 48%
beef kidney 837.0 1.57 52%
pork chops 903.0 1.74 54%
veal liver 938.2 1.92 55%
beef tripe 381.0 1.03 55%
chicken breast 589.1 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1969.3 1.43 47%
lobster 1089.9 0.89 71%
mussel 1034.8 0.86 63%
rockfish 1148.3 1.09 66%
crab 991.4 0.83 71%
halibut 1130.8 1.11 66%
clam 1219.8 1.42 73%
salmon 1286.8 1.56 52%
octopus 1117.2 1.64 71%
flounder 675.9 0.86 57%
welk 1595.0 2.75 82%
crayfish 611.9 0.82 67%
mollusks conch 810.3 1.30 54%
whiting 580.2 1.16 66%
pollock 550.1 1.11 69%
orange roughy 419.5 1.05 70%
tuna 777.7 1.84 52%
oysters 342.8 1.02 59%
perch 273.9 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 513.1 0.23 49%
turnip greens 449.3 0.29 44%
amaranth leaves 368.8 0.21 86%
snap beans 331.7 0.15 58%
portabella mushrooms 322.7 0.29 55%
edamame 773.4 1.21 41%
artichokes 398.6 0.47 49%
chinese cabbage 177.9 0.12 54%
asparagus 200.6 0.22 50%
zucchini 150.1 0.17 40%
mung beans 144.2 0.19 74%
summer squash 133.7 0.19 45%
escarole 112.4 0.19 24%
sauerkraut 105.1 0.19 39%
cauliflower 130.6 0.25 50%
parsley 178.1 0.36 48%
kale 142.4 0.28 60%
celery 89.0 0.18 50%
watercress 48.2 0.11 65%
onions 146.6 0.32 65%
coconut water 82.6 0.19 66%
banana pepper 116.2 0.27 36%
turnips 80.7 0.21 51%
pumpkin 71.4 0.20 76%
radishes 49.4 0.16 43%
chard 65.9 0.19 51%
mustard greens 101.0 0.27 36%
white mushroom 82.1 0.22 65%
okra 81.7 0.22 50%
jalapeno peppers 97.8 0.27 37%
pickles 26.2 0.12 40%
cucumber 26.2 0.12 40%
lettuce 40.7 0.15 50%
seaweed (laver) 133.8 0.35 80%
rhubarb 57.8 0.21 55%
alfalfa 64.4 0.23 19%
radicchio 53.9 0.23 68%
beet greens 53.6 0.22 35%
endive 26.6 0.17 7%
brussel sprouts 149.1 0.42 50%
chicory greens 45.2 0.23 23%
broccoli 107.1 0.35 50%
peas 140.7 0.42 65%
lemongrass 419.9 0.99 93%
shiitake mushroom 111.6 0.39 58%
cabbage 22.4 0.23 55%
chayote 29.6 0.24 41%
eggplant 28.5 0.25 35%
collards 70.5 0.33 37%
arugula 21.2 0.25 45%
coriander 8.7 0.23 30%
red cabbage 40.9 0.29 55%
pinto beans 5.3 0.22 83%
soybeans (sprouted) 292.8 0.81 49%
spirulina 9.9 0.26 70%
mulberries 86.1 0.43 74%
celeriac 83.7 0.42 72%
blackberries 77.4 0.43 27%
chives 8.0 0.30 48%
turnips -31.6 0.22 61%
beets 64.3 0.43 70%
limes -5.7 0.30 70%
red peppers -6.3 0.31 40%
seaweed (wakame) 44.7 0.45 79%
boysenberries 59.6 0.50 54%
seaweed (kelp) 18.7 0.43 77%
butternut squash 30.6 0.45 75%
winter squash 3.4 0.40 69%
jerusalem-artichokes 162.3 0.73 87%

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 November 04 2019 while her least nutrient-dense day is December 09 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