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
2.6
Zinc : Copper
10.4
Potassium : Sodium
1.7
Calcium : Magnesium
2.1
Iron : Copper
8.9
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
Iron 36%
Calcium 38%
Sodium 38%
Magnesium 48%
Manganese 51%
Phosphorus 55%
Potassium 68%
Panto Acid (B5) 82%
Copper 91%
Omega-3 112%
Zinc 117%
Vitamin E 121%
Valine 131%

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 504.7 1.12 52%
pork liver 611.6 1.65 59%
beef liver 531.7 1.75 60%
egg white 137.3 0.52 74%
beef tripe 256.6 1.03 55%
lamb liver 442.7 1.68 48%
veal liver 459.5 1.92 55%
kefir (low fat) 0.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 990.6 1.43 47%
mussel 451.2 0.86 63%
mollusks conch 559.3 1.30 54%
crab 366.1 0.83 71%
lobster 377.9 0.89 71%
clam 441.0 1.42 73%
halibut 348.3 1.11 66%
octopus 504.0 1.64 71%
rockfish 302.1 1.09 66%
crayfish 215.9 0.82 67%
salmon 366.9 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 439.9 0.23 49%
turnip greens 425.9 0.29 44%
snap beans 299.7 0.15 58%
wheat bran 876.1 2.16 38%
amaranth leaves 254.0 0.21 86%
pumpkin 224.1 0.20 76%
artichokes 302.3 0.47 49%
portabella mushrooms 236.4 0.29 55%
winter squash 266.5 0.40 69%
oat bran 877.9 2.46 65%
chinese cabbage 145.4 0.12 54%
collards 204.9 0.33 37%
natto 736.2 2.11 39%
lemongrass 397.7 0.99 93%
butternut squash 235.3 0.45 75%
jalapeno peppers 175.3 0.27 37%
kale 178.2 0.28 60%
asparagus 153.2 0.22 50%
escarole 134.7 0.19 24%
mulberries 189.9 0.43 74%
parsley 167.1 0.36 48%
celery 113.3 0.18 50%
banana pepper 139.2 0.27 36%
cauliflower 127.8 0.25 50%
zucchini 104.0 0.17 40%
peas 177.6 0.42 65%
coconut water 107.8 0.19 66%
summer squash 104.0 0.19 45%
mustard greens 124.6 0.27 36%
broccoli 150.4 0.35 50%
mung beans 99.4 0.19 74%
sauerkraut 98.9 0.19 39%
turnips 103.5 0.21 51%
onions 131.7 0.32 65%
celeriac 156.4 0.42 72%
shiitake mushroom 143.9 0.39 58%
red peppers 115.8 0.31 40%
cucumber 56.8 0.12 40%
pickles 56.8 0.12 40%
watercress 48.7 0.11 65%
brussel sprouts 142.7 0.42 50%
jerusalem-artichokes 230.8 0.73 87%
rhubarb 77.6 0.21 55%
blackberries 137.7 0.43 27%
chard 68.5 0.19 51%
okra 66.7 0.22 50%
radishes 43.6 0.16 43%
beet greens 63.1 0.22 35%
chayote 65.6 0.24 41%
white mushroom 59.7 0.22 65%
lettuce 37.2 0.15 50%
chicory greens 53.5 0.23 23%
seaweed (laver) 88.7 0.35 80%
radicchio 51.7 0.23 68%
soybeans (sprouted) 223.6 0.81 49%
endive 29.8 0.17 7%
alfalfa 45.4 0.23 19%
eggplant 50.5 0.25 35%
cabbage 36.0 0.23 55%
red cabbage 50.7 0.29 55%
arugula 20.4 0.25 45%
coriander 8.6 0.23 30%
carrots 59.0 0.41 64%
pinto beans 4.8 0.22 83%
turnips 0.7 0.22 61%
spirulina 8.7 0.26 70%
boysenberries 75.6 0.50 54%
limes 16.2 0.30 70%
raspberries 84.7 0.52 30%
chives 6.2 0.30 48%
strawberries 10.0 0.32 49%
beets 39.4 0.43 70%
lima beans 244.7 1.13 70%
cantaloupe 0.9 0.34 70%
gooseberries 31.3 0.44 52%
carambola -6.9 0.31 56%
seaweed (kelp) 21.5 0.43 77%
seaweed (wakame) 28.9 0.45 79%
tofu 118.3 0.83 34%
peaches -14.3 0.39 70%
leeks 52.8 0.61 83%

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 December 03 2019 while her least nutrient-dense day is December 04 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