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
7.4
Zinc : Copper
14.8
Potassium : Sodium
1.7
Calcium : Magnesium
1.9
Iron : Copper
11.0
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
Calcium 36%
Iron 47%
Vitamin D 52%
Sodium 63%
Omega-3 65%
Phosphorus 75%
Potassium 75%
Magnesium 81%
Copper 86%
Vitamin E 90%
Folate 99%
Valine 139%
Niacin (B3) 143%
Cystine 255%
Vitamin K 174%
Vitamin B6 268%
Vitamin B2 (Riboflavin) 326%
Vitamin C 318%
Selenium 295%
Manganese 159%
Zinc 144%

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 3338.5 1.89 50%
beef liver 1587.7 1.75 60%
veal liver 1649.3 1.92 55%
pork liver 1375.4 1.65 59%
lamb liver 1393.2 1.68 48%
lamb kidney 1016.1 1.12 52%
egg white 551.9 0.52 74%
lamb (lean) 1124.5 1.44 43%
pork chops 1211.2 1.74 54%
beef kidney 827.0 1.57 52%
chicken breast 716.5 1.48 60%
kefir (low fat) 3.7 0.41 64%
chicken liver 792.7 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3658.3 1.43 47%
salmon 1992.6 1.56 52%
halibut 1560.8 1.11 66%
crab 1258.5 0.83 71%
lobster 1288.2 0.89 71%
rockfish 1245.1 1.09 66%
mussel 912.1 0.86 63%
mollusks conch 1008.1 1.30 54%
flounder 711.7 0.86 57%
crayfish 659.8 0.82 67%
clam 877.7 1.42 73%
octopus 1005.8 1.64 71%
pollock 568.2 1.11 69%
whiting 529.6 1.16 66%
oysters 356.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 860.7 0.23 49%
turnip greens 660.7 0.29 44%
amaranth leaves 524.7 0.21 86%
portabella mushrooms 477.5 0.29 55%
chinese cabbage 306.7 0.12 54%
snap beans 295.3 0.15 58%
asparagus 315.2 0.22 50%
kale 341.6 0.28 60%
collards 358.6 0.33 37%
wheat bran 1505.4 2.16 38%
brussel sprouts 381.4 0.42 50%
banana pepper 274.6 0.27 36%
zucchini 214.6 0.17 40%
parsley 290.7 0.36 48%
artichokes 365.2 0.47 49%
escarole 176.6 0.19 24%
broccoli 274.6 0.35 50%
mung beans 172.1 0.19 74%
onions 249.3 0.32 65%
celery 159.1 0.18 50%
summer squash 168.3 0.19 45%
cauliflower 198.2 0.25 50%
mustard greens 209.2 0.27 36%
okra 169.6 0.22 50%
watercress 90.2 0.11 65%
pumpkin 143.3 0.20 76%
red peppers 219.2 0.31 40%
cucumber 69.2 0.12 40%
pickles 69.2 0.12 40%
chard 106.1 0.19 51%
shiitake mushroom 225.8 0.39 58%
rhubarb 112.7 0.21 55%
sauerkraut 95.9 0.19 39%
radishes 70.9 0.16 43%
white mushroom 114.8 0.22 65%
seaweed (laver) 192.6 0.35 80%
beet greens 109.7 0.22 35%
lettuce 61.4 0.15 50%
radicchio 101.4 0.23 68%
cabbage 101.1 0.23 55%
coconut water 73.2 0.19 66%
jalapeno peppers 112.2 0.27 37%
chicory greens 88.3 0.23 23%
endive 41.9 0.17 7%
chayote 78.9 0.24 41%
alfalfa 66.6 0.23 19%
turnips 45.9 0.21 51%
red cabbage 74.6 0.29 55%
arugula 30.6 0.25 45%
eggplant 29.7 0.25 35%
coriander 14.6 0.23 30%
peas 136.5 0.42 65%
pinto beans 6.9 0.22 83%
blackberries 129.0 0.43 27%
carrots 107.4 0.41 64%
celeriac 117.4 0.42 72%
winter squash 104.1 0.40 69%
edamame 616.4 1.21 41%
spirulina 11.6 0.26 70%
butternut squash 123.6 0.45 75%
chives 11.9 0.30 48%
turnips -34.4 0.22 61%
mulberries 67.4 0.43 74%
limes -15.9 0.30 70%
carambola -25.9 0.31 56%
seaweed (kelp) 37.8 0.43 77%
strawberries -30.6 0.32 49%
seaweed (wakame) 49.3 0.45 79%
beets 24.7 0.43 70%
soybeans (sprouted) 267.2 0.81 49%
cantaloupe -63.4 0.34 70%
boysenberries 34.4 0.50 54%

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 25 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