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
2.5
Zinc : Copper
9.2
Potassium : Sodium
2.0
Calcium : Magnesium
2.3
Iron : Copper
10.2
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 38%
Iron 48%
Calcium 70%
Vitamin D 73%
Folate 78%
Potassium 81%
Magnesium 83%
Manganese 95%
Vitamin E 104%
Phosphorus 105%
Copper 106%
Panto Acid (B5) 111%
Thiamin (B1) 113%
Cystine 266%
Vitamin B-12 291%
Vitamin B-6 171%
Riboflavin (B2) 268%
Vitamin C 368%
Selenium 177%
Zinc 120%

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
veal liver 1866.7 1.92 55%
beef liver 1701.2 1.75 60%
lamb liver 1562.7 1.68 48%
pork liver 1531.9 1.65 59%
lamb kidney 1084.1 1.12 52%
pork chops 1106.8 1.74 54%
beef kidney 980.6 1.57 52%
egg white 334.9 0.52 74%
turkey liver 1039.9 1.89 47%
chicken liver 920.6 1.72 50%
kefir (low fat) 5.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3124.6 1.43 47%
crab 1024.4 0.83 71%
lobster 1002.2 0.89 71%
mussel 909.7 0.86 63%
mollusks conch 1092.5 1.30 54%
halibut 836.3 1.11 66%
salmon 1043.7 1.56 52%
clam 865.8 1.42 73%
octopus 961.5 1.64 71%
crayfish 500.7 0.82 67%
rockfish 630.6 1.09 66%
flounder 324.5 0.86 57%
oysters 337.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 789.1 0.23 49%
oat bran 1923.3 2.46 65%
amaranth leaves 498.6 0.21 86%
turnip greens 517.0 0.29 44%
wheat bran 1564.1 2.16 38%
portabella mushrooms 429.5 0.29 55%
snap beans 314.3 0.15 58%
chinese cabbage 281.2 0.12 54%
asparagus 322.8 0.22 50%
banana pepper 292.1 0.27 36%
artichokes 389.8 0.47 49%
kale 279.6 0.28 60%
pumpkin 226.8 0.20 76%
red peppers 278.7 0.31 40%
zucchini 198.1 0.17 40%
escarole 202.2 0.19 24%
cauliflower 226.7 0.25 50%
collards 273.7 0.33 37%
brussel sprouts 323.6 0.42 50%
celery 181.9 0.18 50%
summer squash 174.8 0.19 45%
broccoli 264.7 0.35 50%
okra 193.6 0.22 50%
mung beans 171.4 0.19 74%
parsley 254.8 0.36 48%
pickles 116.4 0.12 40%
cucumber 116.4 0.12 40%
shiitake mushroom 266.1 0.39 58%
mustard greens 190.7 0.27 36%
onions 208.7 0.32 65%
watercress 87.9 0.11 65%
jalapeno peppers 177.3 0.27 37%
winter squash 242.2 0.40 69%
sauerkraut 119.6 0.19 39%
coconut water 116.2 0.19 66%
radishes 88.7 0.16 43%
chayote 135.2 0.24 41%
butternut squash 244.4 0.45 75%
rhubarb 102.7 0.21 55%
chard 92.6 0.19 51%
beet greens 112.3 0.22 35%
white mushroom 108.3 0.22 65%
cabbage 98.9 0.23 55%
lettuce 58.8 0.15 50%
seaweed (laver) 164.8 0.35 80%
chicory greens 93.6 0.23 23%
radicchio 91.2 0.23 68%
turnips 74.9 0.21 51%
endive 47.5 0.17 7%
alfalfa 75.7 0.23 19%
peas 179.2 0.42 65%
carrots 162.0 0.41 64%
red cabbage 96.9 0.29 55%
eggplant 53.6 0.25 35%
arugula 29.2 0.25 45%
blackberries 125.5 0.43 27%
coriander 14.0 0.23 30%
celeriac 123.4 0.42 72%
turnips 12.4 0.22 61%
pinto beans 7.2 0.22 83%
spirulina 11.6 0.26 70%
soybeans (sprouted) 320.2 0.81 49%
strawberries 33.3 0.32 49%
carambola 27.6 0.31 56%
chives 10.7 0.30 48%
limes 0.6 0.30 70%
mulberries 70.1 0.43 74%
beets 63.8 0.43 70%
seaweed (kelp) 43.1 0.43 77%
cantaloupe -8.3 0.34 70%
grapefruit -33.7 0.30 83%
edamame 481.4 1.21 41%
seaweed (wakame) 39.5 0.45 79%
boysenberries 47.9 0.50 54%
gooseberries -14.7 0.44 52%
grapefruit -76.7 0.33 85%

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 June 17 2019 while her least nutrient-dense day is June 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