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 with a low insulin load diet.

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
7.6
Zinc : Copper
6.1
Potassium : Sodium
1.0
Calcium : Magnesium
1.9
Iron : Copper
6.7
Calcium : Phosphorus
0.4

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 4%
Iron 37%
Manganese 37%
Calcium 40%
Magnesium 59%
Sodium 66%
Potassium 74%
Omega-3 75%
Phosphorus 78%
Vitamin E 92%
Zinc 95%
Panto Acid (B5) 103%
Copper 126%
Vitamin B-12 235%
Folate 220%
Vitamin B-6 288%
Riboflavin (B2) 324%
Vitamin C 430%
Vitamin A 317%
Selenium 134%

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 & blood sugar control . 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
beef brains 320.9 1.51 22%
liver sausage 505.5 3.31 13%
headcheese -234.5 1.57 20%
lamb brains 256.6 1.54 27%
egg yolk 197.8 2.75 18%
whole egg 261.6 1.43 30%
liverwurst 152.0 3.26 16%
cream cheese -238.6 3.50 11%
liver pate -124.9 3.19 16%
ham -23.2 1.49 29%
lamb liver 1497.1 1.68 48%
feta cheese -121.3 2.64 22%
goat cheese -287.7 2.64 21%
camembert -159.1 3.00 21%
frankfurter -589.9 2.90 17%
turkey -84.0 2.21 28%
sweetbread -874.0 3.18 12%
brie -194.8 3.34 19%
greek yogurt -2.2 0.97 37%
pork sausage -226.5 3.25 20%
pork stomach, cooked -168.7 1.57 32%
lamb kidney 1084.5 1.12 52%
beef tripe -181.8 0.94 38%
turkey liver 1055.8 1.89 47%
meatballs -667.0 2.86 19%
beef sausage -517.2 3.32 18%
salami -295.7 3.78 18%
knackwurst -866.8 3.07 16%
blue cheese -208.0 3.53 21%
veal liver 1671.5 1.92 55%
ricotta -753.7 1.74 27%
muenster cheese -261.6 3.68 21%
monterey cheese -249.3 3.73 21%
beef kidney 1106.3 1.57 52%
pork liver 1722.8 1.65 59%
chicken liver 987.9 1.72 50%
ground beef, 80/20 -1.7 2.70 31%
Poultry salad sandwich spread -185.5 2.00 33%
sandwich spread, pork -241.2 2.35 30%
bratwurst -828.1 3.33 16%
sour cream (light) -1096.9 1.36 26%
sour cream -1867.5 1.98 13%
scrapple, pork -100.7 2.13 34%
colby -265.4 3.94 21%
swiss cheese -194.6 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2951.6 1.43 47%
mackerel 207.0 3.05 14%
caviar 588.7 2.64 33%
sardine 602.8 2.08 38%
salmon 1180.4 1.56 52%
herring 133.2 2.17 36%
mollusks conch 1039.9 1.30 54%
trout 498.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 47.4 0.17 7%
olives -13.1 1.45 3%
alfalfa 59.8 0.23 19%
avocado -336.8 1.60 8%
escarole 215.5 0.19 24%
chicory greens 83.6 0.23 23%
blackberries 86.8 0.43 27%
coriander 13.9 0.23 30%
corn bran -470.7 2.24 12%
raspberries 10.3 0.52 30%
banana pepper 249.3 0.27 36%
collards 341.9 0.33 37%
beet greens 102.4 0.22 35%
wheat bran 1364.5 2.16 38%
eggplant 51.2 0.25 35%
jalapeno peppers 247.9 0.27 37%
mustard greens 190.0 0.27 36%
sunflower seeds 1040.3 5.46 15%
red peppers 362.8 0.31 40%
sauerkraut 142.8 0.19 39%
zucchini 227.9 0.17 40%
pickles 71.4 0.12 40%
cucumber 71.4 0.12 40%
turnip greens 523.3 0.29 44%
tofu -0.6 0.83 34%
edamame 649.1 1.21 41%
chayote 87.2 0.24 41%
spinach 715.3 0.23 49%
radishes 82.2 0.16 43%
summer squash 182.2 0.19 45%
parsley 295.9 0.36 48%
arugula 30.8 0.25 45%
coconut meat -1118.4 3.54 10%
asparagus 260.4 0.22 50%
brussel sprouts 324.4 0.42 50%
celery 192.3 0.18 50%
artichokes 307.9 0.47 49%
cauliflower 217.8 0.25 50%
broccoli 267.3 0.35 50%
lettuce 63.7 0.15 50%
okra 121.3 0.22 50%
strawberries 70.3 0.32 49%

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 90
carbs (g) 0 60
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 April 09 2019 while her least nutrient-dense day is April 08 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