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 17%
Vitamin B12 21%
Vitamin E 22%
Calcium 24%
Magnesium 24%
Potassium 38%
Phosphorus 39%
Copper 40%
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 1404.8 1.68 48%
lamb kidney 856.7 1.12 52%
veal liver 1000.9 1.92 55%
beef kidney 856.4 1.57 52%
pork liver 821.6 1.65 59%
beef liver 825.2 1.75 60%
chicken liver 444.2 1.72 50%
turkey liver 476.0 1.89 47%
pork chops 404.5 1.74 54%
beef brains 330.1 1.51 22%
lamb heart 350.5 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2733.4 1.43 47%
salmon 1081.7 1.56 52%
mussel 686.7 0.86 63%
mollusks conch 663.3 1.30 54%
crab 486.4 0.83 71%
lobster 488.1 0.89 71%
rockfish 461.3 1.09 66%
halibut 412.2 1.11 66%
trout 543.5 1.68 45%
clam 456.8 1.42 73%
flounder 255.2 0.86 57%
octopus 466.2 1.64 71%
tuna 509.3 1.84 52%
oysters 257.1 1.02 59%
crayfish 193.2 0.82 67%
pollock 240.2 1.11 69%
sardine 485.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 410.9 0.23 49%
oat bran 965.5 2.46 65%
pumpkin 248.8 0.20 76%
portabella mushrooms 269.9 0.29 55%
winter squash 287.2 0.40 69%
turnip greens 256.6 0.29 44%
snap beans 189.3 0.15 58%
butternut squash 263.2 0.45 75%
amaranth leaves 188.5 0.21 86%
zucchini 174.4 0.17 40%
shiitake mushroom 228.8 0.39 58%
asparagus 181.8 0.22 50%
edamame 446.0 1.21 41%
artichokes 230.5 0.47 49%
summer squash 151.6 0.19 45%
escarole 146.3 0.19 24%
wheat bran 679.8 2.16 38%
chinese cabbage 107.2 0.12 54%
banana pepper 144.8 0.27 36%
celery 118.9 0.18 50%
red peppers 151.8 0.31 40%
kale 141.4 0.28 60%
coconut water 115.2 0.19 66%
cauliflower 125.5 0.25 50%
broccoli 151.6 0.35 50%
pickles 87.1 0.12 40%
cucumber 87.1 0.12 40%
jalapeno peppers 125.4 0.27 37%
mung beans 103.7 0.19 74%
collards 139.6 0.33 37%
parsley 138.2 0.36 48%
brussel sprouts 156.8 0.42 50%
okra 100.8 0.22 50%
mustard greens 105.7 0.27 36%
watercress 51.8 0.11 65%
onions 103.8 0.32 65%
chayote 79.5 0.24 41%
turnips 68.5 0.21 51%
beet greens 69.5 0.22 35%
white mushroom 68.8 0.22 65%
sauerkraut 55.1 0.19 39%
radishes 45.0 0.16 43%
chard 52.9 0.19 51%
rhubarb 57.3 0.21 55%
seaweed (laver) 90.2 0.35 80%
peas 109.1 0.42 65%
celeriac 108.2 0.42 72%
lettuce 34.4 0.15 50%
cabbage 53.5 0.23 55%
chicory greens 52.4 0.23 23%
eggplant 54.6 0.25 35%
radicchio 49.6 0.23 68%
endive 33.6 0.17 7%
alfalfa 48.2 0.23 19%
red cabbage 59.6 0.29 55%
carrots 86.8 0.41 64%
blackberries 71.8 0.43 27%
turnips 16.9 0.22 61%
soybeans (sprouted) 178.7 0.81 49%
arugula 16.0 0.25 45%
coriander 8.0 0.23 30%
mulberries 60.9 0.43 74%
pinto beans 3.7 0.22 83%
cantaloupe 27.7 0.34 70%
spirulina 7.6 0.26 70%
chives 5.0 0.30 48%
strawberries 6.6 0.32 49%
grapefruit -0.1 0.30 83%
beets 30.9 0.43 70%
carambola -3.2 0.31 56%
peaches 12.0 0.39 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 April 17 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)
Cabbage Salad 104
Kraft Asian, Toasted Sesame Dressing 93
Eggs, Cooked 233
Chicken, Canned 201
Potatoes, Pan Fried 94
Chicken patty, pre-breaded, store bought 220
Liver and Onion 260
Sunsweet Growers, D'noir Prunes, Dried Plums 25
Broccoli, Cooked From Fresh 55
Gold standard 100% Whey - Vanilla 220

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