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
8.9
Zinc : Copper
24.2
Potassium : Sodium
2.4
Calcium : Magnesium
2.1
Iron : Copper
14.3
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 28%
Iron 42%
Omega-3 54%
Calcium 55%
Vitamin D 64%
Copper 66%
Phosphorus 66%
Magnesium 70%
Potassium 73%
Manganese 83%
Folate 123%
Valine 138%
Leucine 141%
Cystine 251%
Vitamin K 222%
Vitamin B-6 340%
Riboflavin (B2) 459%
Vitamin E 142%
Vitamin A 431%
Selenium 266%
Zinc 198%

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 4918.1 1.89 50%
veal liver 2016.9 1.92 55%
pork liver 1796.4 1.65 59%
beef liver 1843.1 1.75 60%
lamb liver 1689.6 1.68 48%
egg white 797.5 0.52 74%
lamb (lean) 1388.8 1.44 43%
lamb kidney 1013.5 1.12 52%
pork chops 1428.4 1.74 54%
beef kidney 1030.7 1.57 52%
whole egg 903.7 1.43 30%
turkey liver 1060.8 1.89 47%
chicken breast 782.8 1.48 60%
chicken liver 908.6 1.72 50%
cottage cheese (low fat) 276.6 0.81 63%
kefir (low fat) 3.9 0.41 64%
lamb heart 765.1 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4237.1 1.43 47%
salmon 2061.3 1.56 52%
lobster 1483.9 0.89 71%
halibut 1579.4 1.11 66%
crab 1386.1 0.83 71%
rockfish 1436.7 1.09 66%
mussel 932.9 0.86 63%
flounder 904.0 0.86 57%
mollusks conch 1081.9 1.30 54%
clam 1149.6 1.42 73%
crayfish 747.5 0.82 67%
octopus 1096.2 1.64 71%
pollock 640.5 1.11 69%
whiting 659.9 1.16 66%
orange roughy 544.1 1.05 70%
tuna 957.9 1.84 52%
perch 332.7 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 881.3 0.23 49%
turnip greens 709.6 0.29 44%
amaranth leaves 480.6 0.21 86%
collards 413.0 0.33 37%
chinese cabbage 269.6 0.12 54%
kale 307.2 0.28 60%
asparagus 268.6 0.22 50%
portabella mushrooms 310.0 0.29 55%
snap beans 176.4 0.15 58%
escarole 166.1 0.19 24%
zucchini 140.4 0.17 40%
watercress 89.1 0.11 65%
mustard greens 176.7 0.27 36%
parsley 233.2 0.36 48%
mung beans 123.4 0.19 74%
okra 128.3 0.22 50%
celery 88.8 0.18 50%
chard 98.2 0.19 51%
broccoli 201.2 0.35 50%
onions 177.2 0.32 65%
seaweed (laver) 196.4 0.35 80%
brussel sprouts 241.0 0.42 50%
pumpkin 90.0 0.20 76%
banana pepper 134.5 0.27 36%
lettuce 57.3 0.15 50%
summer squash 78.7 0.19 45%
beet greens 99.8 0.22 35%
pickles 18.4 0.12 40%
cucumber 18.4 0.12 40%
chicory greens 80.1 0.23 23%
endive 40.4 0.17 7%
white mushroom 74.2 0.22 65%
cauliflower 85.1 0.25 50%
radicchio 73.4 0.23 68%
rhubarb 60.3 0.21 55%
alfalfa 70.7 0.23 19%
artichokes 231.0 0.47 49%
radishes 12.0 0.16 43%
red peppers 109.5 0.31 40%
sauerkraut 22.8 0.19 39%
jalapeno peppers 67.3 0.27 37%
cabbage 34.9 0.23 55%
arugula 29.3 0.25 45%
coriander 13.3 0.23 30%
pinto beans 5.3 0.22 83%
coconut water -18.7 0.19 66%
spirulina 11.7 0.26 70%
chayote -5.0 0.24 41%
carrots 89.4 0.41 64%
turnips -39.7 0.21 51%
shiitake mushroom 74.5 0.39 58%
blackberries 93.9 0.43 27%
chives 10.5 0.30 48%
eggplant -25.2 0.25 35%
red cabbage 8.9 0.29 55%
peas 82.7 0.42 65%
winter squash 54.3 0.40 69%
edamame 574.7 1.21 41%
limes -37.8 0.30 70%
butternut squash 61.8 0.45 75%
seaweed (kelp) 34.2 0.43 77%
seaweed (wakame) 48.3 0.45 79%
celeriac 22.6 0.42 72%
turnips -110.2 0.22 61%
wheat bran 1132.5 2.16 38%
mulberries -8.0 0.43 74%

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 October 09 2019 while her least nutrient-dense day is November 23 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