Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Julie 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 Julie’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
6.1
Zinc : Copper
33.6
Potassium : Sodium
3.0
Calcium : Magnesium
1.9
Iron : Copper
16.1
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Julie’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: high estrogen, hypothyroidism, inflammation.

nutrient % DRI prioritize
Sodium 26%
Iron 47%
Calcium 63%
Copper 66%
Omega-3 76%
Phosphorus 78%
Potassium 83%
Vitamin D 83%
Magnesium 89%
Manganese 90%
Leucine 160%
Valine 160%
Folate 167%
Cystine 287%
Vitamin K 334%
Vitamin E 181%
Selenium 289%
Zinc 272%

optimal foods for you

The foods listed below will provide Julie 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 5076.8 1.89 50%
lamb (lean) 1598.2 1.44 43%
pork chops 1415.7 1.74 54%
egg white 698.5 0.52 74%
pork liver 1234.7 1.65 59%
veal liver 1362.3 1.92 55%
beef liver 1216.9 1.75 60%
lamb kidney 836.4 1.12 52%
lamb liver 1134.3 1.68 48%
whole egg 878.7 1.43 30%
beef kidney 792.4 1.57 52%
chicken breast 722.1 1.48 60%
cottage cheese (low fat) 283.0 0.81 63%
rib eye fillet 966.6 1.99 45%
beef tripe 403.9 1.03 55%
lamb heart 720.3 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4094.3 1.43 47%
salmon 1985.6 1.56 52%
lobster 1551.3 0.89 71%
crab 1417.5 0.83 71%
halibut 1559.8 1.11 66%
rockfish 1446.4 1.09 66%
clam 1282.0 1.42 73%
flounder 959.2 0.86 57%
mussel 957.3 0.86 63%
mollusks conch 1175.3 1.30 54%
crayfish 776.7 0.82 67%
octopus 1107.5 1.64 71%
whiting 694.6 1.16 66%
pollock 638.0 1.11 69%
orange roughy 591.4 1.05 70%
welk 1485.8 2.75 82%
tuna 925.4 1.84 52%
trout 786.7 1.68 45%
perch 357.1 0.96 62%
oysters 383.3 1.02 59%
sardine 979.7 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 664.6 0.23 49%
turnip greens 597.7 0.29 44%
amaranth leaves 344.9 0.21 86%
chinese cabbage 172.8 0.12 54%
asparagus 228.7 0.22 50%
snap beans 158.7 0.15 58%
collards 254.8 0.33 37%
portabella mushrooms 228.4 0.29 55%
kale 205.8 0.28 60%
escarole 128.9 0.19 24%
watercress 63.7 0.11 65%
zucchini 97.5 0.17 40%
mung beans 105.2 0.19 74%
parsley 180.9 0.36 48%
mustard greens 127.9 0.27 36%
okra 107.1 0.22 50%
onions 157.8 0.32 65%
artichokes 242.3 0.47 49%
chard 75.1 0.19 51%
celery 56.5 0.18 50%
broccoli 157.4 0.35 50%
summer squash 64.0 0.19 45%
lettuce 38.6 0.15 50%
rhubarb 66.5 0.21 55%
radicchio 75.1 0.23 68%
seaweed (laver) 144.4 0.35 80%
edamame 643.7 1.21 41%
beet greens 69.2 0.22 35%
pickles 4.0 0.12 40%
cucumber 4.0 0.12 40%
alfalfa 65.3 0.23 19%
oat bran 1352.7 2.46 65%
chicory greens 62.9 0.23 23%
endive 31.9 0.17 7%
banana pepper 78.9 0.27 36%
cauliflower 64.3 0.25 50%
white mushroom 53.8 0.22 65%
brussel sprouts 162.9 0.42 50%
radishes 6.5 0.16 43%
sauerkraut 12.4 0.19 39%
cabbage 29.4 0.23 55%
arugula 23.3 0.25 45%
coriander 10.0 0.23 30%
blackberries 119.6 0.43 27%
pinto beans 4.3 0.22 83%
coconut water -19.9 0.19 66%
spirulina 9.7 0.26 70%
jalapeno peppers 5.7 0.27 37%
pumpkin -37.8 0.20 76%
chayote -13.6 0.24 41%
turnips -37.7 0.21 51%
chives 7.8 0.30 48%
eggplant -25.3 0.25 35%
red cabbage -8.0 0.29 55%
peas 58.7 0.42 65%
soybeans (sprouted) 275.1 0.81 49%
red peppers -13.2 0.31 40%
shiitake mushroom 26.9 0.39 58%
limes -26.3 0.30 70%
wheat bran 1036.4 2.16 38%
seaweed (kelp) 34.5 0.43 77%
seaweed (wakame) 46.4 0.45 79%
celeriac 18.6 0.42 72%

macronutrients

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

macro targets

While Julie’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) 100 210
fat (g) 25 75
carbs (g) 0 105
energy (calories) 1500

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 Julie’s food log based on the harder to find 50% of the essential nutrients. Julie’s most nutrient dense day is October 09 2019 while her least nutrient-dense day is November 18 2019.

best and worst days

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