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 with a low insulin load diet 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
6.0
Zinc : Copper
10.5
Potassium : Sodium
1.0
Calcium : Magnesium
2.8
Iron : Copper
15.7
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 36%
Iron 60%
Sodium 61%
Potassium 64%
Magnesium 67%
Calcium 70%
Phosphorus 75%
Copper 87%
Folate 102%
Zinc 113%
Selenium 126%
Omega-3 147%
Valine 161%

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 & blood sugar control . 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 brains 182.9 1.51 22%
lamb brains 187.5 1.54 27%
whole egg 311.8 1.43 30%
egg yolk -205.7 2.75 18%
sweetbread -523.4 3.18 12%
pork stomach, cooked -19.2 1.57 32%
lamb (lean) 495.7 1.44 43%
beef tripe -72.0 0.94 38%
rotisserie chicken back -50.9 2.12 32%
ground turkey -39.2 2.58 30%
ground beef, 80/20 -0.5 2.70 31%
lamb sweetbread 174.6 1.44 43%
pork loin 238.3 1.93 41%
beef rib eye steak -65.2 2.48 33%
pork ribs 193.8 2.16 39%
pork ribs -525.8 3.61 18%
lamb leg -145.2 2.58 31%
rotisserie chicken thigh w. skin -259.0 2.26 31%
ground beef -237.1 2.48 30%
roast pork 169.1 1.99 41%
t-bone steak -330.3 2.94 26%
lamb kidney 476.4 1.12 52%
roast beef 27.3 2.19 38%
lamb liver 418.9 1.68 48%
beef loin -242.5 2.78 30%
beef tenderloin steak -182.3 2.62 32%
ground beef 70/30 -281.7 2.77 30%
lamb rib -564.6 3.61 19%
beef rib, eye -186.0 2.65 32%
flank, steak -167.7 2.63 33%
prok ears -398.0 1.66 35%
rotisserie chicken thigh -76.3 1.93 39%
beef tenderloin steak -222.3 2.73 31%
ground beef 70/30 -262.4 2.70 30%
rib eye fillet 278.2 1.99 45%
beef rib, small end -208.7 2.78 31%
beef loin, top loin -136.9 2.50 34%
turkey liver 363.2 1.89 47%
sirloin steak -97.9 2.43 36%
ground beef, 75/25 -265.0 2.77 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1666.7 1.43 47%
mackerel 131.8 3.05 14%
sardine 602.4 2.08 38%
salmon 1080.5 1.56 52%
caviar 368.4 2.64 33%
herring 114.1 2.17 36%
mollusks conch 758.9 1.30 54%
trout 382.7 1.68 45%
tuna 647.2 1.84 52%
flounder 563.1 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
endive 18.6 0.17 7%
olives -8.3 1.45 3%
alfalfa 34.4 0.23 19%
escarole 86.4 0.19 24%
chicory greens 31.5 0.23 23%
avocado -424.3 1.60 8%
blackberries 45.4 0.43 27%
coriander 5.2 0.23 30%
raspberries 11.2 0.52 30%
eggplant 39.2 0.25 35%
beet greens 28.9 0.22 35%
banana pepper 97.0 0.27 36%
brazil nuts 922.8 6.59 9%
edamame 689.5 1.21 41%
mustard greens 54.9 0.27 36%
collards 50.1 0.33 37%
jalapeno peppers 27.9 0.27 37%
sauerkraut 62.4 0.19 39%
zucchini 144.7 0.17 40%
pickles 32.9 0.12 40%
cucumber 32.9 0.12 40%
chayote 39.5 0.24 41%
turnip greens 265.7 0.29 44%
red peppers 44.3 0.31 40%
radishes 53.1 0.16 43%
summer squash 122.6 0.19 45%
spinach 331.2 0.23 49%
walnuts 430.6 6.19 13%
coconut meat -788.5 3.54 10%
arugula 15.1 0.25 45%
artichokes 298.1 0.47 49%
pumpkin seeds 472.2 5.59 19%
parsley 122.2 0.36 48%
asparagus 146.8 0.22 50%
brussel sprouts 200.5 0.42 50%
celery 98.4 0.18 50%
coconut milk -1475.5 2.30 9%
cauliflower 139.2 0.25 50%
flax seed -195.0 5.34 12%
lettuce 31.5 0.15 50%
okra 79.9 0.22 50%
chives 5.6 0.30 48%
broccoli 112.0 0.35 50%
soybeans (sprouted) 209.7 0.81 49%
strawberries -3.6 0.32 49%
turnips 52.8 0.21 51%
chard 36.5 0.19 51%
portabella mushrooms 257.6 0.29 55%
chinese cabbage 128.7 0.12 54%

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 85
carbs (g) 0 55
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 January 24 2020 while her least nutrient-dense day is January 22 2020.

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