Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help juliet 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.

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 juliet’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
8.1
Zinc : Copper
15.9
Potassium : Sodium
1.6
Calcium : Magnesium
2.7
Iron : Copper
14.1
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that juliet’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 56%
Omega-3 92%
Phosphorus 97%
Calcium 99%
Potassium 99%
Magnesium 101%
Iron 109%
Manganese 135%
Vitamin D 151%
Copper 174%
Panto Acid (B5) 222%
Selenium 274%
Leucine 295%

optimal foods for you

The foods listed below will provide juliet 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 4607.7 1.89 50%
lamb liver 904.9 1.68 48%
lamb kidney 699.3 1.12 52%
egg white 411.7 0.52 74%
beef liver 787.2 1.75 60%
beef kidney 694.7 1.57 52%
pork chops 746.7 1.74 54%
pork liver 651.8 1.65 59%
veal liver 677.8 1.92 55%
chicken breast 425.4 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2199.7 1.43 47%
salmon 1597.1 1.56 52%
halibut 1138.6 1.11 66%
lobster 1051.0 0.89 71%
rockfish 1116.1 1.09 66%
crab 837.6 0.83 71%
mussel 772.0 0.86 63%
clam 872.3 1.42 73%
flounder 676.6 0.86 57%
welk 1178.6 2.75 82%
crayfish 492.8 0.82 67%
mollusks conch 626.2 1.30 54%
octopus 737.5 1.64 71%
pollock 480.0 1.11 69%
trout 665.7 1.68 45%
whiting 489.0 1.16 66%
tuna 694.9 1.84 52%
sardine 723.6 2.08 38%
perch 241.0 0.96 62%
orange roughy 268.5 1.05 70%
oysters 251.6 1.02 59%
molluscs 118.2 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1000.3 2.16 38%
portabella mushrooms 317.6 0.29 55%
spinach 292.8 0.23 49%
amaranth leaves 205.5 0.21 86%
snap beans 177.5 0.15 58%
turnip greens 220.0 0.29 44%
artichokes 268.3 0.47 49%
oat bran 934.1 2.46 65%
zucchini 130.4 0.17 40%
shiitake mushroom 201.3 0.39 58%
summer squash 124.3 0.19 45%
asparagus 128.3 0.22 50%
chinese cabbage 80.3 0.12 54%
coconut water 100.4 0.19 66%
escarole 98.9 0.19 24%
pumpkin 94.6 0.20 76%
mung beans 87.9 0.19 74%
cauliflower 99.6 0.25 50%
celery 72.1 0.18 50%
edamame 425.7 1.21 41%
kale 102.8 0.28 60%
watercress 41.5 0.11 65%
banana pepper 92.4 0.27 36%
cucumber 40.8 0.12 40%
pickles 40.8 0.12 40%
white mushroom 75.1 0.22 65%
sauerkraut 51.6 0.19 39%
rhubarb 57.7 0.21 55%
turnips 56.9 0.21 51%
chayote 67.4 0.24 41%
radishes 36.3 0.16 43%
mustard greens 71.1 0.27 36%
jalapeno peppers 70.3 0.27 37%
chard 44.7 0.19 51%
okra 52.6 0.22 50%
parsley 89.9 0.36 48%
alfalfa 45.7 0.23 19%
lettuce 19.6 0.15 50%
beet greens 40.7 0.22 35%
chicory greens 40.2 0.23 23%
endive 21.8 0.17 7%
radicchio 38.0 0.23 68%
eggplant 38.7 0.25 35%
seaweed (laver) 74.8 0.35 80%
celeriac 95.0 0.42 72%
broccoli 67.9 0.35 50%
winter squash 85.1 0.40 69%
cabbage 22.3 0.23 55%
onions 49.5 0.32 65%
red cabbage 36.8 0.29 55%
soybeans (sprouted) 207.9 0.81 49%
butternut squash 86.3 0.45 75%
arugula 12.6 0.25 45%
coriander 6.1 0.23 30%
pinto beans 3.9 0.22 83%
turnips 2.3 0.22 61%
spirulina 7.1 0.26 70%
collards 31.0 0.33 37%
blackberries 61.0 0.43 27%
peas 56.5 0.42 65%
carambola 12.2 0.31 56%
chives 4.6 0.30 48%
brussel sprouts 35.4 0.42 50%
limes -9.0 0.30 70%
red peppers -7.8 0.31 40%
mulberries 17.9 0.43 74%
beets 17.7 0.43 70%

macronutrients

The macronutrient split of juliet’s diet is shown in the chart below.

macro targets

While juliet’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) 70 170
fat (g) 20 70
carbs (g) 0 105
energy (calories) 1350

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 juliet’s food log based on the harder to find 50% of the essential nutrients. juliet’s most nutrient dense day is October 17 2019 while her least nutrient-dense day is October 13 2019.

best and worst days

juliet’s food diary for the best and worst days are shown below for comparison. juliet 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