Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Justin get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 Justin’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
5.3
Zinc : Copper
6.8
Potassium : Sodium
0.7
Calcium : Magnesium
3.1
Iron : Copper
22.8
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Justin’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 4%
Zinc 20%
Vitamin B12 21%
Magnesium 24%
Vitamin E 34%
Manganese 36%
Calcium 38%
Potassium 38%
Phosphorus 39%
Panto Acid (B5) 40%
Riboflavin (B2) 40%
Thiamin (B1) 43%
Omega-3 45%

optimal foods for you

The foods listed below will provide Justin with the nutrients that he is currently not getting in large amounts while also aligning with his 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 liver 1398.8 1.68 48%
lamb kidney 849.9 1.12 52%
veal liver 991.8 1.92 55%
beef kidney 847.0 1.57 52%
pork liver 814.7 1.65 59%
beef liver 818.9 1.75 60%
chicken liver 441.2 1.72 50%
turkey liver 471.0 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2701.4 1.43 47%
salmon 1059.4 1.56 52%
mussel 791.9 0.86 63%
mollusks conch 663.3 1.30 54%
crab 478.7 0.83 71%
lobster 478.8 0.89 71%
rockfish 447.2 1.09 66%
halibut 397.0 1.11 66%
trout 532.9 1.68 45%
clam 441.4 1.42 73%
flounder 245.9 0.86 57%
octopus 454.7 1.64 71%
tuna 495.5 1.84 52%
oysters 258.9 1.02 59%
crayfish 197.0 0.82 67%
pollock 234.5 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1121.2 2.46 65%
spinach 449.5 0.23 49%
wheat bran 866.1 2.16 38%
pumpkin 249.4 0.20 76%
turnip greens 271.4 0.29 44%
portabella mushrooms 268.4 0.29 55%
snap beans 218.4 0.15 58%
winter squash 287.9 0.40 69%
amaranth leaves 219.4 0.21 86%
butternut squash 264.0 0.45 75%
zucchini 177.9 0.17 40%
shiitake mushroom 230.5 0.39 58%
asparagus 183.4 0.22 50%
edamame 466.0 1.21 41%
summer squash 154.7 0.19 45%
escarole 153.8 0.19 24%
artichokes 233.1 0.47 49%
chinese cabbage 111.3 0.12 54%
kale 151.5 0.28 60%
celery 120.1 0.18 50%
banana pepper 144.6 0.27 36%
coconut water 118.2 0.19 66%
red peppers 151.5 0.31 40%
collards 156.3 0.33 37%
cauliflower 127.0 0.25 50%
pickles 87.6 0.12 40%
cucumber 87.6 0.12 40%
broccoli 152.7 0.35 50%
mung beans 105.9 0.19 74%
jalapeno peppers 125.6 0.27 37%
okra 104.9 0.22 50%
parsley 138.5 0.36 48%
brussel sprouts 158.3 0.42 50%
mustard greens 105.7 0.27 36%
watercress 53.9 0.11 65%
onions 104.6 0.32 65%
chayote 82.1 0.24 41%
turnips 69.1 0.21 51%
beet greens 72.0 0.22 35%
white mushroom 68.5 0.22 65%
sauerkraut 57.3 0.19 39%
chard 55.6 0.19 51%
rhubarb 60.4 0.21 55%
radishes 45.1 0.16 43%
seaweed (laver) 97.1 0.35 80%
lettuce 36.2 0.15 50%
cabbage 55.6 0.23 55%
peas 110.8 0.42 65%
chicory greens 54.5 0.23 23%
celeriac 108.0 0.42 72%
eggplant 57.0 0.25 35%
endive 35.4 0.17 7%
radicchio 50.1 0.23 68%
alfalfa 49.1 0.23 19%
red cabbage 61.5 0.29 55%
carrots 86.3 0.41 64%
blackberries 86.2 0.43 27%
soybeans (sprouted) 189.3 0.81 49%
turnips 17.3 0.22 61%
arugula 16.5 0.25 45%
coriander 8.3 0.23 30%
mulberries 60.9 0.43 74%
lemongrass 221.3 0.99 93%
pinto beans 3.8 0.22 83%
spirulina 7.8 0.26 70%
cantaloupe 24.4 0.34 70%
strawberries 16.1 0.32 49%
chives 5.2 0.30 48%
beets 33.9 0.43 70%
grapefruit -6.3 0.30 83%
carambola -5.7 0.31 56%
seaweed (wakame) 33.3 0.45 79%
seaweed (kelp) 18.6 0.43 77%
peaches 8.4 0.39 70%
limes -18.6 0.30 70%

macronutrients

The macronutrient split of Justin’s diet is shown in the chart below.

macro targets

While Justin’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) 75 185
fat (g) 20 75
carbs (g) 0 110
energy (calories) 1400

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 Justin’s food log based on the harder to find 50% of the essential nutrients. Justin’s most nutrient dense day is June 12 2019 while his least nutrient-dense day is April 20 2019.

best and worst days

Justin’s food diary for the best and worst days are shown below for comparison. Justin 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