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
6.3
Zinc : Copper
28.2
Potassium : Sodium
3.0
Calcium : Magnesium
1.7
Iron : Copper
13.2
Calcium : Phosphorus
0.6

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 20%
Iron 27%
Calcium 42%
Vitamin D 46%
Copper 47%
Phosphorus 59%
Manganese 63%
Potassium 67%
Magnesium 69%
Omega-3 90%
Vitamin E 100%
Leucine 109%
Valine 113%
Cystine 199%
Vitamin K 304%
Folate 115%
Vitamin A 296%
Selenium 149%
Zinc 164%

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 3648.9 1.89 50%
lamb (lean) 1465.1 1.44 43%
pork liver 1495.9 1.65 59%
veal liver 1658.5 1.92 55%
beef liver 1490.4 1.75 60%
lamb liver 1420.2 1.68 48%
egg white 673.8 0.52 74%
pork chops 1347.6 1.74 54%
lamb kidney 821.1 1.12 52%
whole egg 832.6 1.43 30%
beef kidney 770.1 1.57 52%
chicken breast 695.9 1.48 60%
beef tripe 385.9 1.03 55%
cottage cheese (low fat) 254.2 0.81 63%
kefir (low fat) 3.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4035.2 1.43 47%
salmon 1940.3 1.56 52%
lobster 1525.8 0.89 71%
crab 1395.3 0.83 71%
halibut 1526.8 1.11 66%
rockfish 1414.3 1.09 66%
flounder 938.0 0.86 57%
mussel 935.7 0.86 63%
clam 1251.1 1.42 73%
mollusks conch 1142.8 1.30 54%
crayfish 763.5 0.82 67%
octopus 1084.4 1.64 71%
whiting 679.7 1.16 66%
pollock 625.4 1.11 69%
orange roughy 575.0 1.05 70%
tuna 934.1 1.84 52%
welk 1441.6 2.75 82%
perch 347.9 0.96 62%
oysters 375.3 1.02 59%
trout 766.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 752.5 0.23 49%
turnip greens 697.1 0.29 44%
amaranth leaves 414.9 0.21 86%
collards 376.1 0.33 37%
chinese cabbage 216.3 0.12 54%
kale 283.1 0.28 60%
asparagus 243.5 0.22 50%
snap beans 151.9 0.15 58%
escarole 162.7 0.19 24%
portabella mushrooms 220.3 0.29 55%
parsley 226.1 0.36 48%
watercress 73.4 0.11 65%
mustard greens 158.6 0.27 36%
zucchini 98.0 0.17 40%
mung beans 99.9 0.19 74%
onions 171.2 0.32 65%
chard 90.0 0.19 51%
okra 107.8 0.22 50%
broccoli 175.5 0.35 50%
celery 65.9 0.18 50%
seaweed (laver) 168.1 0.35 80%
lettuce 49.9 0.15 50%
pumpkin 64.7 0.20 76%
beet greens 84.3 0.22 35%
summer squash 62.6 0.19 45%
artichokes 227.1 0.47 49%
chicory greens 74.7 0.23 23%
rhubarb 63.6 0.21 55%
radicchio 73.3 0.23 68%
endive 38.9 0.17 7%
pickles 3.8 0.12 40%
cucumber 3.8 0.12 40%
alfalfa 64.6 0.23 19%
brussel sprouts 177.8 0.42 50%
banana pepper 80.0 0.27 36%
white mushroom 51.8 0.22 65%
cauliflower 58.4 0.25 50%
radishes 3.2 0.16 43%
sauerkraut 8.0 0.19 39%
cabbage 26.8 0.23 55%
jalapeno peppers 41.9 0.27 37%
edamame 613.5 1.21 41%
arugula 27.9 0.25 45%
coriander 11.8 0.23 30%
red peppers 57.2 0.31 40%
pinto beans 4.1 0.22 83%
blackberries 113.4 0.43 27%
coconut water -27.5 0.19 66%
spirulina 9.5 0.26 70%
carrots 80.2 0.41 64%
chayote -20.9 0.24 41%
chives 9.7 0.30 48%
turnips -44.0 0.21 51%
eggplant -29.0 0.25 35%
peas 69.8 0.42 65%
winter squash 57.8 0.40 69%
red cabbage -12.1 0.29 55%
oat bran 1280.0 2.46 65%
limes -31.2 0.30 70%
butternut squash 61.3 0.45 75%
shiitake mushroom 18.6 0.39 58%
seaweed (kelp) 33.7 0.43 77%
seaweed (wakame) 46.1 0.45 79%
soybeans (sprouted) 256.4 0.81 49%

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) 100 205
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 September 15 2019 while her least nutrient-dense day is August 07 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