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
4.5
Zinc : Copper
10.0
Potassium : Sodium
4.8
Calcium : Magnesium
2.0
Iron : Copper
13.7
Calcium : Phosphorus
0.5

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 23%
Calcium 69%
Iron 72%
Vitamin D 72%
Vitamin E 76%
Magnesium 95%
Thiamin (B1) 114%
Copper 119%
Manganese 121%
Phosphorus 122%
Potassium 122%
Folate 123%
Omega-3 130%
Cystine 451%
Vitamin B-12 321%
Vitamin B-6 186%
Riboflavin (B2) 469%
Vitamin C 321%
Selenium 267%
Zinc 147%

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
lamb liver 1636.8 1.68 48%
veal liver 1600.3 1.92 55%
pork liver 1382.6 1.65 59%
beef liver 1415.7 1.75 60%
lamb kidney 1044.5 1.12 52%
beef kidney 1059.0 1.57 52%
pork chops 980.4 1.74 54%
turkey liver 984.5 1.89 47%
egg white 288.8 0.52 74%
chicken liver 771.0 1.72 50%
whole egg 551.4 1.43 30%
lamb heart 593.0 1.61 48%
kefir (low fat) 3.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3834.4 1.43 47%
salmon 1439.7 1.56 52%
mussel 1099.4 0.86 63%
crab 1066.3 0.83 71%
lobster 1058.7 0.89 71%
mollusks conch 1185.1 1.30 54%
halibut 919.5 1.11 66%
rockfish 827.8 1.09 66%
octopus 1022.1 1.64 71%
clam 898.0 1.42 73%
crayfish 530.1 0.82 67%
flounder 545.2 0.86 57%
oysters 430.7 1.02 59%
pollock 421.2 1.11 69%
tuna 720.2 1.84 52%
whiting 370.7 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1812.7 2.46 65%
spinach 686.7 0.23 49%
amaranth leaves 424.3 0.21 86%
wheat bran 1339.8 2.16 38%
turnip greens 440.2 0.29 44%
chinese cabbage 230.2 0.12 54%
asparagus 267.2 0.22 50%
snap beans 213.8 0.15 58%
edamame 711.0 1.21 41%
portabella mushrooms 267.7 0.29 55%
zucchini 184.8 0.17 40%
banana pepper 214.6 0.27 36%
kale 217.1 0.28 60%
collards 232.1 0.33 37%
red peppers 208.1 0.31 40%
okra 165.5 0.22 50%
summer squash 145.8 0.19 45%
mung beans 129.9 0.19 74%
escarole 120.6 0.19 24%
parsley 195.4 0.36 48%
mustard greens 153.4 0.27 36%
artichokes 250.7 0.47 49%
broccoli 191.6 0.35 50%
watercress 70.1 0.11 65%
cauliflower 136.4 0.25 50%
celery 102.2 0.18 50%
brussel sprouts 211.2 0.42 50%
pumpkin 95.6 0.20 76%
pickles 59.6 0.12 40%
cucumber 59.6 0.12 40%
onions 149.5 0.32 65%
beet greens 92.4 0.22 35%
chard 73.9 0.19 51%
sauerkraut 72.9 0.19 39%
seaweed (laver) 146.7 0.35 80%
jalapeno peppers 100.1 0.27 37%
radishes 46.8 0.16 43%
lettuce 44.7 0.15 50%
white mushroom 69.2 0.22 65%
chicory greens 68.8 0.23 23%
radicchio 65.6 0.23 68%
cabbage 61.7 0.23 55%
alfalfa 60.2 0.23 19%
coconut water 42.0 0.19 66%
endive 32.8 0.17 7%
rhubarb 49.4 0.21 55%
chayote 55.6 0.24 41%
shiitake mushroom 120.3 0.39 58%
peas 115.7 0.42 65%
turnips 13.1 0.21 51%
red cabbage 51.1 0.29 55%
arugula 20.9 0.25 45%
winter squash 96.0 0.40 69%
coriander 10.9 0.23 30%
pinto beans 5.3 0.22 83%
butternut squash 112.8 0.45 75%
eggplant 6.8 0.25 35%
blackberries 85.5 0.43 27%
spirulina 9.3 0.26 70%
carrots 71.5 0.41 64%
chives 8.2 0.30 48%
turnips -29.9 0.22 61%
strawberries -8.2 0.32 49%
limes -18.3 0.30 70%
seaweed (kelp) 39.5 0.43 77%
soybeans (sprouted) 221.4 0.81 49%
seaweed (wakame) 48.3 0.45 79%
carambola -19.6 0.31 56%
mulberries 18.7 0.43 74%
beets 11.4 0.43 70%
celeriac 8.5 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) 100 200
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 May 01 2019 while her least nutrient-dense day is April 26 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