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
4.0
Zinc : Copper
7.8
Potassium : Sodium
1.3
Calcium : Magnesium
2.7
Iron : Copper
14.8
Calcium : Phosphorus
0.5

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression.

nutrient % DRI prioritize
Manganese 25%
Vitamin D 38%
Vitamin E 47%
Calcium 48%
Magnesium 49%
Iron 50%
Sodium 56%
Zinc 74%
Copper 76%
Potassium 78%
Phosphorus 83%
Omega-3 87%
Panto Acid (B5) 89%
Vitamin B-12 245%
Folate 141%
Vitamin B-6 218%
Riboflavin (B2) 271%
Vitamin C 189%
Selenium 213%

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
veal liver 1301.0 1.92 55%
pork liver 1191.8 1.65 59%
beef liver 1170.3 1.75 60%
lamb kidney 909.6 1.12 52%
lamb liver 1107.3 1.68 48%
beef kidney 1009.4 1.57 52%
turkey liver 882.0 1.89 47%
chicken liver 737.9 1.72 50%
egg white 172.5 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3153.1 1.43 47%
salmon 1333.2 1.56 52%
mussel 995.3 0.86 63%
mollusks conch 1094.0 1.30 54%
crab 753.3 0.83 71%
halibut 807.5 1.11 66%
lobster 714.3 0.89 71%
rockfish 761.2 1.09 66%
clam 797.6 1.42 73%
octopus 765.3 1.64 71%
flounder 440.3 0.86 57%
crayfish 343.4 0.82 67%
trout 575.5 1.68 45%
oysters 333.5 1.02 59%
pollock 358.2 1.11 69%
tuna 602.4 1.84 52%
sardine 641.9 2.08 38%
whiting 295.0 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 539.5 0.23 49%
wheat bran 1174.6 2.16 38%
amaranth leaves 363.4 0.21 86%
portabella mushrooms 346.1 0.29 55%
turnip greens 324.5 0.29 44%
edamame 645.6 1.21 41%
snap beans 240.4 0.15 58%
red peppers 293.1 0.31 40%
brussel sprouts 317.2 0.42 50%
chinese cabbage 204.4 0.12 54%
zucchini 220.6 0.17 40%
pumpkin 225.8 0.20 76%
banana pepper 244.6 0.27 36%
asparagus 221.7 0.22 50%
cauliflower 220.8 0.25 50%
winter squash 265.0 0.40 69%
broccoli 243.7 0.35 50%
artichokes 284.1 0.47 49%
celery 173.1 0.18 50%
summer squash 174.4 0.19 45%
shiitake mushroom 240.2 0.39 58%
escarole 163.2 0.19 24%
kale 187.2 0.28 60%
butternut squash 250.1 0.45 75%
parsley 205.4 0.36 48%
mung beans 128.5 0.19 74%
collards 171.3 0.33 37%
jalapeno peppers 141.2 0.27 37%
onions 155.3 0.32 65%
okra 121.7 0.22 50%
mustard greens 130.2 0.27 36%
sauerkraut 101.2 0.19 39%
watercress 63.5 0.11 65%
coconut water 94.7 0.19 66%
radishes 80.9 0.16 43%
pickles 65.8 0.12 40%
cucumber 65.8 0.12 40%
chayote 101.7 0.24 41%
white mushroom 85.2 0.22 65%
cabbage 84.9 0.23 55%
chard 65.9 0.19 51%
seaweed (laver) 120.2 0.35 80%
beet greens 72.1 0.22 35%
radicchio 70.1 0.23 68%
lettuce 42.5 0.15 50%
chicory greens 65.9 0.23 23%
turnips 58.6 0.21 51%
rhubarb 58.5 0.21 55%
peas 130.3 0.42 65%
red cabbage 83.7 0.29 55%
endive 35.5 0.17 7%
eggplant 58.7 0.25 35%
alfalfa 50.6 0.23 19%
strawberries 83.1 0.32 49%
blackberries 92.7 0.43 27%
turnips 20.5 0.22 61%
beets 86.6 0.43 70%
arugula 21.2 0.25 45%
celeriac 85.7 0.42 72%
cantaloupe 50.8 0.34 70%
coriander 10.4 0.23 30%
pinto beans 5.4 0.22 83%
carrots 65.2 0.41 64%
grapefruit 20.8 0.30 83%
spirulina 5.8 0.26 70%
mulberries 55.0 0.43 74%
chives 7.9 0.30 48%
carambola 10.7 0.31 56%
kiwifruit 118.8 0.61 55%
limes -17.3 0.30 70%
grapefruit -4.4 0.33 85%
seaweed (wakame) 39.0 0.45 79%
seaweed (kelp) 24.0 0.43 77%

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) 70 180
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 June 21 2019 while her least nutrient-dense day is June 20 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)
Lettuce, Romaine or Cos 40
Black Olives 55
Parmesan Cheese, Dry, Grated 53
Marie's, Red Wine Vinaigrette 28
Swanson, Bone Broth, Chicken 35
Chicken Breast, Skin Removed Before Cooking 519
Turnip Greens, Cooked from Fresh 58
Mushrooms, Raw 12
Bacon, Pork 37
Trader Joe's, Nutritional Yeast 40

Worst Day

food name energy (kcal)
Swanson, Bone Broth, Chicken 35
Chicken Breast, Skin Removed Before Cooking 346
Tomato Raw, Includes Cherry, Grape, Roma 18
Dill Pickles 6
Tassos, Kalamata Olives 70
Trader Joe's, Giant Chalkidiki Olives 30
Food For Life, Ezekiel 4:9, Flax Sprouted Grain Bread 80
Jones Dairy Farm, Braunschweiger Liverwurst, Sandwich Slices 200

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