Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Johanna 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 and being paleo.

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 Johanna’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Johanna with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.8
Zinc : Copper
6.6
Potassium : Sodium
2.5
Calcium : Magnesium
1.4
Iron : Copper
11.6
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Johanna’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 31%
Calcium 42%
Thiamin (B1) 57%
Manganese 64%
Vitamin B12 64%
Iron 66%
Phosphorus 67%
Vitamin E 68%
Panto Acid (B5) 80%
Potassium 84%
Magnesium 85%
Riboflavin (B2) 86%
Folate 97%

optimal foods for you

The foods listed below will provide Johanna 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 1085.7 1.68 48%
veal liver 1056.8 1.92 55%
beef liver 962.0 1.75 60%
pork liver 865.5 1.65 59%
lamb kidney 676.8 1.12 52%
beef kidney 749.8 1.57 52%
turkey liver 661.8 1.89 47%
chicken liver 588.9 1.72 50%
lamb heart 286.3 1.61 48%
beef heart 277.3 1.79 52%
pork chops 244.1 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1613.2 1.43 47%
mollusks conch 540.2 1.30 54%
mussel 446.7 0.86 63%
crab 194.6 0.83 71%
clam 199.5 1.42 73%
crayfish 78.4 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1354.8 5.46 15%
spinach 340.2 0.23 49%
edamame 363.6 1.21 41%
brussel sprouts 209.8 0.42 50%
turnip greens 181.8 0.29 44%
portabella mushrooms 167.9 0.29 55%
asparagus 154.4 0.22 50%
pumpkin 141.5 0.20 76%
red peppers 157.6 0.31 40%
snap beans 116.2 0.15 58%
escarole 118.9 0.19 24%
amaranth leaves 120.9 0.21 86%
broccoli 143.4 0.35 50%
winter squash 142.7 0.40 69%
celery 95.0 0.18 50%
cauliflower 99.8 0.25 50%
butternut squash 136.8 0.45 75%
chinese cabbage 77.0 0.12 54%
collards 112.6 0.33 37%
shiitake mushroom 120.3 0.39 58%
mung beans 80.7 0.19 74%
okra 86.7 0.22 50%
banana pepper 91.1 0.27 36%
zucchini 70.1 0.17 40%
onions 87.4 0.32 65%
peas 100.8 0.42 65%
pickles 47.7 0.12 40%
cucumber 47.7 0.12 40%
parsley 85.0 0.36 48%
kale 72.3 0.28 60%
jalapeno peppers 67.7 0.27 37%
watercress 39.1 0.11 65%
seaweed (laver) 82.1 0.35 80%
artichokes 96.8 0.47 49%
summer squash 44.3 0.19 45%
white mushroom 47.0 0.22 65%
mustard greens 52.7 0.27 36%
beet greens 45.7 0.22 35%
chicory greens 43.1 0.23 23%
boysenberries 88.4 0.50 54%
lettuce 28.4 0.15 50%
radicchio 39.1 0.23 68%
chard 29.6 0.19 51%
chayote 38.4 0.24 41%
endive 25.9 0.17 7%
alfalfa 34.7 0.23 19%
cabbage 33.7 0.23 55%
radishes 20.4 0.16 43%
blackberries 63.1 0.43 27%
sauerkraut 22.4 0.19 39%
eggplant 27.6 0.25 35%
red cabbage 23.4 0.29 55%
carrots 39.4 0.41 64%
arugula 11.1 0.25 45%
rhubarb 4.4 0.21 55%
beets 41.5 0.43 70%
soybeans (sprouted) 109.7 0.81 49%
coriander 6.4 0.23 30%
pinto beans 2.8 0.22 83%
turnips -2.2 0.21 51%
spirulina 6.0 0.26 70%
strawberries 13.5 0.32 49%
coconut water -11.0 0.19 66%
chives 3.3 0.30 48%
turnips -9.5 0.22 61%
mulberries 20.0 0.43 74%
seaweed (wakame) 25.4 0.45 79%
seaweed (kelp) 17.1 0.43 77%
grapefruit -4.7 0.30 83%
limes -9.5 0.30 70%
leeks 44.2 0.61 83%
carambola -9.4 0.31 56%
cranberries 12.6 0.46 65%
raspberries 23.4 0.52 30%
celeriac 1.2 0.42 72%
almond butter 1001.7 6.14 16%
oranges 1.4 0.46 77%
cantaloupe -21.2 0.34 70%
peaches -14.2 0.39 70%
apricots -1.0 0.48 71%
kiwifruit 23.2 0.61 55%
grapefruit -29.2 0.33 85%
watermelon -38.9 0.30 60%

macronutrients

The macronutrient split of Johanna’s diet is shown in the chart below.

macro targets

While Johanna’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) 65 170
fat (g) 20 70
carbs (g) 0 100
energy (calories) 1300

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 Johanna’s food log based on the harder to find 50% of the essential nutrients. Johanna’s most nutrient dense day is May 06 2019 while her least nutrient-dense day is April 18 2019.

best and worst days

Johanna’s food diary for the best and worst days are shown below for comparison. Johanna 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)
Vital Proteins, Collagen Peptides, Unflavored 35
Forager Project, Cashewgurt, Unsweetened Plain 431
Blueberries, Frozen, Unsweetened 116

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