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
6.1
Zinc : Copper
24.5
Potassium : Sodium
2.5
Calcium : Magnesium
3.1
Iron : Copper
10.0
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 E 21%
Calcium 26%
Sodium 27%
Iron 36%
Magnesium 36%
Manganese 36%
Potassium 48%
Omega-3 52%
Phosphorus 55%
Folate 64%
Copper 73%
Vitamin K1 122%
Selenium 135%

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 557.3 1.68 48%
beef kidney 463.2 1.57 52%
lamb kidney 368.3 1.12 52%
beef liver 444.3 1.75 60%
pork liver 400.3 1.65 59%
turkey liver 423.6 1.89 47%
veal liver 430.0 1.92 55%
egg white 79.7 0.52 74%
chicken liver 273.3 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1767.5 1.43 47%
mollusks conch 1164.1 1.30 54%
lobster 717.1 0.89 71%
crab 692.5 0.83 71%
mussel 654.1 0.86 63%
welk 815.3 2.75 82%
rockfish 481.6 1.09 66%
salmon 552.7 1.56 52%
crayfish 387.1 0.82 67%
halibut 415.3 1.11 66%
flounder 360.9 0.86 57%
octopus 483.8 1.64 71%
clam 405.4 1.42 73%
sardine 492.8 2.08 38%
tuna 438.4 1.84 52%
oysters 270.7 1.02 59%
pollock 272.9 1.11 69%
whiting 245.1 1.16 66%
perch 135.9 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 2392.3 6.59 9%
sunflower seeds 1967.8 5.46 15%
almond butter 1928.4 6.14 16%
edamame 761.3 1.21 41%
spinach 437.8 0.23 49%
turnip greens 376.7 0.29 44%
almonds 1369.5 6.07 15%
snap beans 245.1 0.15 58%
brussel sprouts 262.6 0.42 50%
collards 240.3 0.33 37%
amaranth leaves 202.8 0.21 86%
artichokes 238.0 0.47 49%
kale 200.7 0.28 60%
asparagus 186.2 0.22 50%
onions 171.4 0.32 65%
portabella mushrooms 161.4 0.29 55%
broccoli 169.8 0.35 50%
winter squash 170.7 0.40 69%
pumpkin 124.4 0.20 76%
escarole 123.2 0.19 24%
parsley 149.9 0.36 48%
zucchini 116.1 0.17 40%
chinese cabbage 100.9 0.12 54%
celery 109.2 0.18 50%
summer squash 107.2 0.19 45%
butternut squash 152.1 0.45 75%
mung beans 97.1 0.19 74%
walnuts 1215.7 6.19 13%
mustard greens 102.7 0.27 36%
okra 91.3 0.22 50%
red peppers 106.5 0.31 40%
soybeans (sprouted) 195.6 0.81 49%
blackberries 119.5 0.43 27%
radicchio 80.8 0.23 68%
jalapeno peppers 85.2 0.27 37%
banana pepper 84.8 0.27 36%
cauliflower 76.0 0.25 50%
sauerkraut 65.3 0.19 39%
chard 61.5 0.19 51%
cabbage 63.2 0.23 55%
watercress 39.2 0.11 65%
beet greens 59.9 0.22 35%
chicory greens 56.6 0.23 23%
lettuce 33.9 0.15 50%
coconut water 40.5 0.19 66%
radishes 30.3 0.16 43%
seaweed (laver) 63.1 0.35 80%
pickles 20.0 0.12 40%
cucumber 20.0 0.12 40%
white mushroom 39.5 0.22 65%
chayote 41.5 0.24 41%
alfalfa 38.0 0.23 19%
endive 26.4 0.17 7%
rhubarb 32.8 0.21 55%
red cabbage 42.7 0.29 55%
eggplant 29.4 0.25 35%
boysenberries 75.2 0.50 54%
lemongrass 166.8 0.99 93%
beets 60.8 0.43 70%
turnips 16.8 0.21 51%
shiitake mushroom 49.5 0.39 58%
leeks 90.0 0.61 83%
peas 52.8 0.42 65%
arugula 17.3 0.25 45%
coriander 8.7 0.23 30%
strawberries 23.7 0.32 49%
pinto beans 2.9 0.22 83%
kiwifruit 74.4 0.61 55%
seaweed (wakame) 43.1 0.45 79%
spirulina 3.9 0.26 70%
chives 6.3 0.30 48%
turnips -7.3 0.22 61%

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) 60 150
fat (g) 15 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 July 18 2020 while her least nutrient-dense day is July 14 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