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
8.2
Zinc : Copper
6.5
Potassium : Sodium
1.2
Calcium : Magnesium
2.1
Iron : Copper
7.0
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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression.

nutrient % DRI prioritize
Vitamin D 24%
Iron 41%
Sodium 52%
Calcium 61%
Manganese 66%
Potassium 69%
Panto Acid (B5) 70%
Magnesium 78%
Phosphorus 82%
Vitamin E 89%
Zinc 107%
Omega-3 131%
Copper 133%
Vitamin B-12 146%
Folate 160%
Vitamin B-6 199%
Riboflavin (B2) 256%
Vitamin C 393%
Vitamin A 329%
Selenium 282%

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
pork liver 1722.8 1.65 59%
veal liver 1671.5 1.92 55%
beef liver 1560.6 1.75 60%
lamb liver 1497.1 1.68 48%
lamb kidney 1084.5 1.12 52%
beef kidney 1106.3 1.57 52%
chicken liver 987.9 1.72 50%
turkey liver 1055.8 1.89 47%
egg white 87.3 0.52 74%
kefir (low fat) 3.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2951.6 1.43 47%
mussel 1133.1 0.86 63%
salmon 1180.4 1.56 52%
mollusks conch 1039.9 1.30 54%
crab 695.5 0.83 71%
octopus 978.3 1.64 71%
lobster 634.4 0.89 71%
halibut 690.2 1.11 66%
clam 807.1 1.42 73%
rockfish 660.3 1.09 66%
flounder 369.8 0.86 57%
oysters 408.0 1.02 59%
crayfish 319.0 0.82 67%
pollock 322.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 715.3 0.23 49%
wheat bran 1364.5 2.16 38%
amaranth leaves 503.3 0.21 86%
turnip greens 523.3 0.29 44%
snap beans 357.0 0.15 58%
pumpkin 357.9 0.20 76%
winter squash 431.3 0.40 69%
chinese cabbage 291.4 0.12 54%
red peppers 362.8 0.31 40%
portabella mushrooms 337.3 0.29 55%
collards 341.9 0.33 37%
butternut squash 387.0 0.45 75%
kale 292.6 0.28 60%
asparagus 260.4 0.22 50%
zucchini 227.9 0.17 40%
parsley 295.9 0.36 48%
brussel sprouts 324.4 0.42 50%
banana pepper 249.3 0.27 36%
jalapeno peppers 247.9 0.27 37%
escarole 215.5 0.19 24%
celery 192.3 0.18 50%
broccoli 267.3 0.35 50%
edamame 649.1 1.21 41%
cauliflower 217.8 0.25 50%
artichokes 307.9 0.47 49%
summer squash 182.2 0.19 45%
mustard greens 190.0 0.27 36%
onions 211.8 0.32 65%
mung beans 145.0 0.19 74%
shiitake mushroom 230.9 0.39 58%
sauerkraut 142.8 0.19 39%
watercress 74.0 0.11 65%
okra 121.3 0.22 50%
pickles 71.4 0.12 40%
cucumber 71.4 0.12 40%
radishes 82.2 0.16 43%
chard 95.8 0.19 51%
peas 194.8 0.42 65%
seaweed (laver) 161.9 0.35 80%
coconut water 88.6 0.19 66%
beet greens 102.4 0.22 35%
turnips 91.7 0.21 51%
lettuce 63.7 0.15 50%
white mushroom 86.4 0.22 65%
chicory greens 83.6 0.23 23%
chayote 87.2 0.24 41%
cabbage 77.3 0.23 55%
cantaloupe 121.1 0.34 70%
radicchio 72.4 0.23 68%
carrots 150.0 0.41 64%
endive 47.4 0.17 7%
alfalfa 59.8 0.23 19%
rhubarb 51.9 0.21 55%
red cabbage 87.1 0.29 55%
eggplant 51.2 0.25 35%
strawberries 70.3 0.32 49%
mulberries 116.2 0.43 74%
arugula 30.8 0.25 45%
coriander 13.9 0.23 30%
lemongrass 347.6 0.99 93%
turnips 8.6 0.22 61%
pinto beans 5.9 0.22 83%
blackberries 86.8 0.43 27%
beets 86.0 0.43 70%
celeriac 78.2 0.42 72%
spirulina 7.7 0.26 70%
sweet potato 280.5 0.90 81%
chives 11.3 0.30 48%
grapefruit -11.8 0.30 83%
limes -15.8 0.30 70%
carambola -13.7 0.31 56%
seaweed (kelp) 32.7 0.43 77%
seaweed (wakame) 46.1 0.45 79%
leeks 106.0 0.61 83%
boysenberries 27.4 0.50 54%
watermelon -66.0 0.30 60%

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) 70 175
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 August 07 2019 while her least nutrient-dense day is August 06 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