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
8.2
Zinc : Copper
9.4
Potassium : Sodium
0.7
Calcium : Magnesium
3.1
Iron : Copper
16.0
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
Vitamin D 19%
Manganese 39%
Iron 40%
Magnesium 43%
Calcium 49%
Vitamin E 52%
Thiamin (B1) 53%
Copper 57%
Panto Acid (B5) 57%
Potassium 58%
Omega-3 61%
Zinc 66%
Phosphorus 67%

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 725.5 1.68 48%
lamb kidney 435.1 1.12 52%
beef kidney 289.0 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2044.0 1.43 47%
salmon 1022.7 1.56 52%
mussel 490.0 0.86 63%
mollusks conch 571.6 1.30 54%
halibut 473.6 1.11 66%
rockfish 455.2 1.09 66%
trout 548.4 1.68 45%
lobster 336.0 0.89 71%
crab 277.6 0.83 71%
flounder 283.2 0.86 57%
tuna 365.1 1.84 52%
crayfish 153.0 0.82 67%
pollock 210.0 1.11 69%
sardine 381.2 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1711.5 6.14 16%
spinach 349.0 0.23 49%
edamame 512.7 1.21 41%
winter squash 346.9 0.40 69%
butternut squash 311.6 0.45 75%
turnip greens 266.5 0.29 44%
pumpkin 236.3 0.20 76%
snap beans 203.2 0.15 58%
artichokes 252.6 0.47 49%
zucchini 158.8 0.17 40%
portabella mushrooms 183.4 0.29 55%
summer squash 153.1 0.19 45%
amaranth leaves 153.9 0.21 86%
asparagus 155.0 0.22 50%
kale 156.2 0.28 60%
shiitake mushroom 177.5 0.39 58%
banana pepper 150.6 0.27 36%
escarole 133.2 0.19 24%
collards 159.0 0.33 37%
red peppers 155.2 0.31 40%
brussel sprouts 171.1 0.42 50%
sunflower seeds 1194.7 5.46 15%
coconut water 123.5 0.19 66%
celery 117.1 0.18 50%
cauliflower 128.6 0.25 50%
jalapeno peppers 132.0 0.27 37%
broccoli 146.2 0.35 50%
chinese cabbage 97.9 0.12 54%
pickles 81.9 0.12 40%
cucumber 81.9 0.12 40%
soybeans (sprouted) 218.7 0.81 49%
okra 99.7 0.22 50%
parsley 122.3 0.36 48%
mustard greens 102.6 0.27 36%
celeriac 131.1 0.42 72%
onions 104.1 0.32 65%
mung beans 78.0 0.19 74%
peas 122.6 0.42 65%
chayote 86.2 0.24 41%
turnips 78.4 0.21 51%
rhubarb 71.9 0.21 55%
sauerkraut 64.8 0.19 39%
carrots 107.6 0.41 64%
watercress 46.4 0.11 65%
almonds 1258.5 6.07 15%
blackberries 105.0 0.43 27%
eggplant 64.5 0.25 35%
cabbage 60.6 0.23 55%
beet greens 59.5 0.22 35%
chard 50.4 0.19 51%
radishes 41.8 0.16 43%
lemongrass 207.5 0.99 93%
red cabbage 66.0 0.29 55%
chicory greens 51.0 0.23 23%
lettuce 33.1 0.15 50%
white mushroom 47.1 0.22 65%
radicchio 47.0 0.23 68%
mulberries 84.0 0.43 74%
seaweed (laver) 67.5 0.35 80%
kiwifruit 120.9 0.61 55%
endive 29.6 0.17 7%
alfalfa 34.7 0.23 19%
cantaloupe 55.0 0.34 70%
grapefruit 44.0 0.30 83%
turnips 29.1 0.22 61%
strawberries 46.6 0.32 49%
jerusalem-artichokes 124.4 0.73 87%
peaches 46.8 0.39 70%
grapefruit 33.6 0.33 85%
arugula 15.3 0.25 45%
beets 48.5 0.43 70%
coriander 7.2 0.23 30%
honeydew melon 31.1 0.36 66%
pinto beans 3.6 0.22 83%
carambola 19.8 0.31 56%
spirulina 5.9 0.26 70%
nectarines 39.5 0.44 72%
raspberries 57.3 0.52 30%
watermelon 9.5 0.30 60%
lima beans 178.2 1.13 70%
boysenberries 48.6 0.50 54%
chives 4.7 0.30 48%

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 June 19 2019 while her least nutrient-dense day is June 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