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
0.9
Zinc : Copper
6.4
Potassium : Sodium
2.4
Calcium : Magnesium
1.8
Iron : Copper
8.9
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
Vitamin D 20%
Sodium 30%
Iron 43%
Vitamin E 50%
Calcium 57%
Folate 61%
Manganese 78%
Phosphorus 78%
Potassium 79%
Zinc 87%
Magnesium 89%
Thiamin (B1) 91%
Panto Acid (B5) 109%
Cystine 311%
Vitamin K 199%
Vitamin B-12 155%
Vitamin B-6 122%
Riboflavin (B2) 362%
Vitamin C 171%
Vitamin A 327%
Selenium 140%
Copper 110%

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
chicken liver 17.3 1.72 50%
pork liver 17.2 1.65 59%
beef liver 16.7 1.75 60%
veal liver 16.6 1.92 55%
turkey liver 15.7 1.89 47%
lamb liver 14.7 1.68 48%
lamb kidney 13.1 1.12 52%
beef kidney 9.6 1.57 52%
turkey heart 9.2 1.74 47%
lamb lungs 6.3 0.95 58%
lamb heart 6.0 1.61 48%
lean pastrami 4.8 0.95 73%
kefir (low fat) 4.1 0.41 64%
bison 5.3 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.0 0.83 71%
oysters 11.1 1.02 59%
mussel 9.9 0.86 63%
lobster 9.5 0.89 71%
octopus 10.3 1.64 71%
fish roe 9.9 1.43 47%
crayfish 7.8 0.82 67%
caviar 9.9 2.64 33%
mollusks conch 7.1 1.30 54%
pollock 6.4 1.11 69%
salmon 6.4 1.56 52%
halibut 5.8 1.11 66%
welk 7.5 2.75 82%
rockfish 5.1 1.09 66%
shrimp 4.8 1.19 69%
haddock 4.6 1.16 71%
flounder 4.2 0.86 57%
tuna 5.3 1.84 52%
trout 5.1 1.68 45%
white fish 4.3 1.08 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 25.0 0.23 49%
coriander 24.0 0.23 30%
beet greens 22.7 0.22 35%
chicory greens 22.6 0.23 23%
watercress 22.2 0.11 65%
chard 20.2 0.19 51%
seaweed (laver) 20.4 0.35 80%
amaranth leaves 19.9 0.21 86%
endive 19.6 0.17 7%
lettuce 18.7 0.15 50%
asparagus 18.6 0.22 50%
chives 18.7 0.30 48%
mustard greens 18.2 0.27 36%
chinese cabbage 18.0 0.12 54%
turnip greens 17.9 0.29 44%
parsley 17.9 0.36 48%
arugula 17.4 0.25 45%
escarole 15.1 0.19 24%
kale 14.8 0.28 60%
broccoli 14.6 0.35 50%
okra 13.7 0.22 50%
collards 13.6 0.33 37%
seaweed (kelp) 13.2 0.43 77%
spirulina 12.6 0.26 70%
radicchio 12.5 0.23 68%
seaweed (wakame) 12.2 0.45 79%
white mushroom 11.5 0.22 65%
alfalfa 11.2 0.23 19%
celery 10.9 0.18 50%
zucchini 10.9 0.17 40%
portabella mushrooms 11.0 0.29 55%
wheat bran 13.3 2.16 38%
jalapeno peppers 10.7 0.27 37%
onions 10.6 0.32 65%
mung beans 9.9 0.19 74%
peas 10.1 0.42 65%
red peppers 9.6 0.31 40%
cauliflower 9.4 0.25 50%
sauerkraut 9.0 0.19 39%
summer squash 9.0 0.19 45%
cabbage 8.8 0.23 55%
brussel sprouts 9.0 0.42 50%
snap beans 8.6 0.15 58%
banana pepper 8.7 0.27 36%
radishes 8.1 0.16 43%
pickles 7.7 0.12 40%
cucumber 7.7 0.12 40%
butternut squash 7.8 0.45 75%
pumpkin 7.4 0.20 76%
shiitake mushroom 7.6 0.39 58%
yeast extract spread 9.2 1.85 59%
pinto beans 7.1 0.22 83%
winter squash 7.0 0.40 69%
carrots 6.3 0.41 64%
red cabbage 5.9 0.29 55%
chayote 5.7 0.24 41%
artichokes 5.6 0.47 49%
turnips 4.4 0.21 51%
rhubarb 4.2 0.21 55%
leeks 4.3 0.61 83%
mulberries 4.0 0.43 74%
blackberries 4.0 0.43 27%
soybeans (sprouted) 4.4 0.81 49%
lemongrass 4.5 0.99 93%
eggplant 3.3 0.25 35%
celeriac 3.5 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) 105 200
fat (g) 25 110
carbs (g) 0 110
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 March 07 2019 while her least nutrient-dense day is March 15 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes