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
3.2
Zinc : Copper
16.9
Potassium : Sodium
0.9
Calcium : Magnesium
2.2
Iron : Copper
13.6
Calcium : Phosphorus
1.1

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
Phosphorus 85%
Potassium 85%
Iron 87%
Sodium 88%
Manganese 115%
Calcium 116%
Magnesium 141%
Copper 145%
Omega-3 156%
Vitamin D 166%
Panto Acid (B5) 181%
Leucine 236%
Valine 257%

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
turkey 1200.2 1.89 50%
beef liver 932.2 1.75 60%
lamb (lean) 809.2 1.44 43%
egg white 437.2 0.52 74%
pork chops 864.4 1.74 54%
veal liver 898.4 1.92 55%
lamb liver 760.4 1.68 48%
lamb kidney 504.2 1.12 52%
cottage cheese (low fat) 360.9 0.81 63%
pork liver 622.6 1.65 59%
chicken breast 503.8 1.48 60%
beef tripe 306.3 1.03 55%
kefir (low fat) 2.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1578.1 1.43 47%
salmon 1275.9 1.56 52%
halibut 952.6 1.11 66%
lobster 849.1 0.89 71%
rockfish 835.2 1.09 66%
crab 702.4 0.83 71%
flounder 433.1 0.86 57%
clam 649.5 1.42 73%
crayfish 413.6 0.82 67%
mussel 352.3 0.86 63%
welk 1079.4 2.75 82%
pollock 354.5 1.11 69%
whiting 337.6 1.16 66%
octopus 511.3 1.64 71%
orange roughy 271.9 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 353.4 0.23 49%
portabella mushrooms 326.0 0.29 55%
turnip greens 306.1 0.29 44%
amaranth leaves 240.1 0.21 86%
artichokes 327.3 0.47 49%
snap beans 193.4 0.15 58%
chinese cabbage 104.2 0.12 54%
mung beans 112.2 0.19 74%
escarole 106.4 0.19 24%
shiitake mushroom 181.9 0.39 58%
zucchini 92.8 0.17 40%
asparagus 113.9 0.22 50%
coconut water 94.8 0.19 66%
cauliflower 115.6 0.25 50%
summer squash 93.8 0.19 45%
watercress 52.4 0.11 65%
banana pepper 115.9 0.27 36%
kale 120.1 0.28 60%
pumpkin 84.5 0.20 76%
celery 63.3 0.18 50%
cucumber 40.9 0.12 40%
pickles 40.9 0.12 40%
white mushroom 77.2 0.22 65%
rhubarb 68.7 0.21 55%
soybeans (sprouted) 302.9 0.81 49%
chard 52.3 0.19 51%
mustard greens 80.1 0.27 36%
turnips 58.5 0.21 51%
okra 63.3 0.22 50%
radishes 34.8 0.16 43%
celeriac 141.4 0.42 72%
parsley 112.7 0.36 48%
chayote 67.9 0.24 41%
sauerkraut 46.0 0.19 39%
alfalfa 57.5 0.23 19%
lettuce 23.6 0.15 50%
jalapeno peppers 64.4 0.27 37%
endive 23.9 0.17 7%
chicory greens 43.0 0.23 23%
beet greens 41.8 0.22 35%
seaweed (laver) 90.9 0.35 80%
radicchio 39.0 0.23 68%
eggplant 40.0 0.25 35%
peas 111.1 0.42 65%
broccoli 79.6 0.35 50%
blackberries 102.5 0.43 27%
cabbage 20.1 0.23 55%
onions 54.7 0.32 65%
collards 54.3 0.33 37%
arugula 14.7 0.25 45%
coriander 6.6 0.23 30%
pinto beans 5.0 0.22 83%
brussel sprouts 79.6 0.42 50%
red cabbage 24.9 0.29 55%
spirulina 9.6 0.26 70%
turnips -9.7 0.22 61%
winter squash 60.1 0.40 69%
mulberries 63.8 0.43 74%
limes 11.2 0.30 70%
chives 5.4 0.30 48%
butternut squash 66.2 0.45 75%
carambola 6.8 0.31 56%
gooseberries 47.2 0.44 52%
lemongrass 262.2 0.99 93%
red peppers -17.0 0.31 40%
raspberries 55.7 0.52 30%
tofu 176.0 0.83 34%
beets 10.2 0.43 70%
seaweed (wakame) 21.6 0.45 79%
carrots -0.6 0.41 64%
seaweed (kelp) 5.4 0.43 77%
boysenberries 31.9 0.50 54%

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) 60 180
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 January 13 2020 while her least nutrient-dense day is January 15 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)
Spinach, Raw 28
Salmon, Pink, Canned, Drained 244
Red Bell Peppers, Raw 13
Bolthouse Farms, Organic Signature Blue Cheese Yogurt Dressing 75
Cabbage, Red, Raw 14
Tassos, Kalamata Olives 70
Avocado, Black Skin, California Type 114
Trader Joe's, Nutritional Yeast 40
Raw Egg, White 126
Jimmy Dean, Fully Cooked Turkey Sausage Links 130
Butter, Unsalted 102
Broccoli, Cooked from Frozen 28
Mushrooms, Raw 22
Colby Jack Cheese 109
supplements 20

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