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
8.8
Zinc : Copper
15.2
Potassium : Sodium
1.0
Calcium : Magnesium
2.6
Iron : Copper
8.3
Calcium : Phosphorus
0.5

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
Iron 59%
Calcium 61%
Magnesium 63%
Omega-3 63%
Sodium 72%
Potassium 75%
Phosphorus 98%
Manganese 111%
Copper 162%
Folate 169%
Vitamin E 180%
Valine 195%
Leucine 205%

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
lamb liver 932.1 1.68 48%
lamb kidney 655.6 1.12 52%
beef liver 893.9 1.75 60%
pork liver 797.6 1.65 59%
egg white 296.6 0.52 74%
veal liver 897.4 1.92 55%
beef tripe 400.2 1.03 55%
beef kidney 593.5 1.57 52%
beef heart 652.5 1.79 52%
lamb heart 531.6 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2175.4 1.43 47%
crab 869.4 0.83 71%
lobster 877.4 0.89 71%
mussel 785.8 0.86 63%
salmon 1036.7 1.56 52%
rockfish 818.3 1.09 66%
halibut 798.5 1.11 66%
mollusks conch 871.5 1.30 54%
clam 817.0 1.42 73%
crayfish 521.4 0.82 67%
octopus 857.7 1.64 71%
flounder 480.1 0.86 57%
welk 1214.4 2.75 82%
pollock 410.7 1.11 69%
whiting 414.6 1.16 66%
orange roughy 302.7 1.05 70%
oysters 282.7 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 607.3 0.23 49%
turnip greens 564.3 0.29 44%
edamame 867.8 1.21 41%
amaranth leaves 379.4 0.21 86%
snap beans 349.2 0.15 58%
artichokes 431.1 0.47 49%
chinese cabbage 187.0 0.12 54%
asparagus 214.1 0.22 50%
pumpkin 191.8 0.20 76%
portabella mushrooms 232.3 0.29 55%
zucchini 162.5 0.17 40%
kale 206.9 0.28 60%
mung beans 150.3 0.19 74%
summer squash 147.6 0.19 45%
parsley 208.9 0.36 48%
escarole 137.9 0.19 24%
banana pepper 165.0 0.27 36%
onions 181.4 0.32 65%
jalapeno peppers 151.7 0.27 37%
celery 112.9 0.18 50%
lemongrass 462.2 0.99 93%
sauerkraut 114.8 0.19 39%
cauliflower 137.7 0.25 50%
mustard greens 137.6 0.27 36%
collards 166.9 0.33 37%
brussel sprouts 203.1 0.42 50%
broccoli 166.9 0.35 50%
watercress 58.1 0.11 65%
seaweed (laver) 153.5 0.35 80%
chard 82.8 0.19 51%
okra 95.8 0.22 50%
coconut water 78.1 0.19 66%
turnips 83.7 0.21 51%
blackberries 167.8 0.43 27%
winter squash 160.1 0.40 69%
mulberries 164.9 0.43 74%
peas 164.3 0.42 65%
radishes 49.1 0.16 43%
pickles 33.6 0.12 40%
cucumber 33.6 0.12 40%
rhubarb 71.8 0.21 55%
radicchio 76.4 0.23 68%
lettuce 45.0 0.15 50%
soybeans (sprouted) 324.1 0.81 49%
beet greens 71.1 0.22 35%
alfalfa 65.4 0.23 19%
white mushroom 60.5 0.22 65%
chicory greens 60.0 0.23 23%
butternut squash 157.9 0.45 75%
red peppers 96.1 0.31 40%
endive 32.1 0.17 7%
celeriac 122.8 0.42 72%
chayote 46.1 0.24 41%
eggplant 43.9 0.25 35%
cabbage 29.4 0.23 55%
arugula 24.2 0.25 45%
boysenberries 128.7 0.50 54%
coriander 10.8 0.23 30%
red cabbage 38.9 0.29 55%
shiitake mushroom 76.0 0.39 58%
pinto beans 5.6 0.22 83%
spirulina 11.1 0.26 70%
beets 70.5 0.43 70%
jerusalem-artichokes 198.4 0.73 87%
limes 9.5 0.30 70%
chives 8.4 0.30 48%
turnips -28.4 0.22 61%
seaweed (wakame) 51.9 0.45 79%
raspberries 77.5 0.52 30%
seaweed (kelp) 24.6 0.43 77%
strawberries -26.4 0.32 49%
carrots 7.3 0.41 64%
carambola -34.5 0.31 56%

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 October 09 2019 while her least nutrient-dense day is October 11 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