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).

supplements

The supplements listed below will provide juliet 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
3.6
Zinc : Copper
11.0
Potassium : Sodium
1.2
Calcium : Magnesium
3.1
Iron : Copper
7.6
Calcium : Phosphorus
0.6

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
Calcium 30%
Iron 34%
Magnesium 42%
Potassium 62%
Folate 65%
Phosphorus 65%
Thiamin (B1) 65%
Sodium 74%
Vitamin K1 86%
Manganese 87%
Copper 89%
Panto Acid (B5) 92%
Vitamin D 102%

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
lamb kidney 479.1 1.12 52%
lamb liver 543.2 1.68 48%
pork liver 496.9 1.65 59%
beef liver 510.0 1.75 60%
chicken liver 419.3 1.72 50%
kefir (low fat) 2.4 0.41 64%
veal liver 473.1 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
mussel 410.2 0.86 63%
fish roe 559.4 1.43 47%
mollusks conch 354.8 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1359.6 2.46 65%
black beans 1653.8 3.41 73%
spinach 534.4 0.23 49%
snap beans 476.8 0.15 58%
garbanzo beans 1541.8 3.78 69%
turnip greens 435.3 0.29 44%
wheat bran 973.9 2.16 38%
brussel sprouts 420.0 0.42 50%
artichokes 413.4 0.47 49%
edamame 637.2 1.21 41%
amaranth leaves 301.5 0.21 86%
collards 288.7 0.33 37%
chinese cabbage 213.1 0.12 54%
onions 265.8 0.32 65%
escarole 218.3 0.19 24%
lentils 504.1 1.16 64%
kale 227.0 0.28 60%
parsley 245.6 0.36 48%
kidney beans 1186.0 3.37 74%
asparagus 202.7 0.22 50%
winter squash 257.5 0.40 69%
celery 180.8 0.18 50%
pumpkin 185.8 0.20 76%
portabella mushrooms 214.1 0.29 55%
cauliflower 192.5 0.25 50%
butternut squash 250.6 0.45 75%
soybeans (sprouted) 360.2 0.81 49%
lemongrass 413.8 0.99 93%
cowpeas 467.9 1.16 69%
jalapeno peppers 184.6 0.27 37%
mung beans 157.8 0.19 74%
broccoli 206.5 0.35 50%
zucchini 150.5 0.17 40%
summer squash 152.2 0.19 45%
sauerkraut 143.7 0.19 39%
peas 212.4 0.42 65%
cucumber 113.4 0.12 40%
pickles 113.4 0.12 40%
shiitake mushroom 195.5 0.39 58%
banana pepper 156.3 0.27 36%
coconut water 134.1 0.19 66%
okra 144.8 0.22 50%
turnips 131.7 0.21 51%
jerusalem-artichokes 287.1 0.73 87%
mustard greens 137.4 0.27 36%
cabbage 115.5 0.23 55%
red peppers 133.9 0.31 40%
radishes 77.2 0.16 43%
chayote 103.2 0.24 41%
celeriac 154.8 0.42 72%
watercress 51.0 0.11 65%
lettuce 64.3 0.15 50%
red cabbage 107.4 0.29 55%
rhubarb 77.5 0.21 55%
chard 70.6 0.19 51%
beet greens 79.5 0.22 35%
beets 133.7 0.43 70%
radicchio 72.5 0.23 68%
chicory greens 70.0 0.23 23%
alfalfa 65.8 0.23 19%
eggplant 69.9 0.25 35%
endive 45.6 0.17 7%
white mushroom 58.9 0.22 65%
mulberries 108.5 0.43 74%
seaweed (laver) 80.7 0.35 80%
cantaloupe 75.0 0.34 70%
turnips 39.0 0.22 61%
strawberries 66.6 0.32 49%
lima beans 316.8 1.13 70%
carrots 87.5 0.41 64%
arugula 29.8 0.25 45%
blackberries 76.3 0.43 27%
leeks 134.3 0.61 83%
honeydew melon 51.0 0.36 66%
coriander 10.9 0.23 30%
boysenberries 92.9 0.50 54%
grapefruit 28.9 0.30 83%
pinto beans 5.5 0.22 83%
spirulina 7.2 0.26 70%
chives 10.3 0.30 48%
carambola 11.5 0.31 56%
limes 5.7 0.30 70%
watermelon 1.6 0.30 60%
grapefruit 9.4 0.33 85%
seaweed (kelp) 33.5 0.43 77%
seaweed (wakame) 33.7 0.45 79%
natto 540.3 2.11 39%
lupin seeds 1035.6 3.71 51%
raspberries 38.0 0.52 30%
gooseberries 8.0 0.44 52%

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) 60 175
fat (g) 20 65
carbs (g) 0 90
energy (calories) 1200

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 20 2020 while her least nutrient-dense day is June 21 2020.

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