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
Calcium 27%
Vitamin E 45%
Sodium 47%
Thiamin (B1) 57%
Vitamin B12 64%
Iron 66%
Phosphorus 67%
Folate 77%
Riboflavin (B2) 78%
Panto Acid (B5) 80%
Potassium 84%
Zinc 84%
Magnesium 85%

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
veal liver 1327.1 1.92 55%
lamb liver 1193.2 1.68 48%
beef liver 1062.9 1.75 60%
pork liver 1020.5 1.65 59%
lamb kidney 718.1 1.12 52%
beef kidney 785.0 1.57 52%
turkey liver 712.0 1.89 47%
chicken liver 624.4 1.72 50%
pork chops 410.3 1.74 54%
lamb (lean) 317.9 1.44 43%
lamb heart 324.7 1.61 48%
beef heart 314.6 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1587.5 1.43 47%
mollusks conch 550.4 1.30 54%
mussel 374.8 0.86 63%
crab 338.7 0.83 71%
lobster 210.2 0.89 71%
oysters 167.7 1.02 59%
crayfish 99.6 0.82 67%
octopus 227.8 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 337.2 0.23 49%
sunflower seeds 1309.0 5.46 15%
portabella mushrooms 185.2 0.29 55%
asparagus 165.7 0.22 50%
turnip greens 172.1 0.29 44%
brussel sprouts 194.0 0.42 50%
pumpkin 141.1 0.20 76%
edamame 343.0 1.21 41%
escarole 129.5 0.19 24%
red peppers 153.0 0.31 40%
amaranth leaves 129.8 0.21 86%
broccoli 143.9 0.35 50%
snap beans 91.9 0.15 58%
shiitake mushroom 138.1 0.39 58%
celery 90.2 0.18 50%
mung beans 92.0 0.19 74%
chinese cabbage 75.1 0.12 54%
cauliflower 97.6 0.25 50%
okra 88.1 0.22 50%
zucchini 72.8 0.17 40%
banana pepper 88.7 0.27 36%
winter squash 116.8 0.40 69%
parsley 100.3 0.36 48%
onions 87.5 0.32 65%
butternut squash 115.7 0.45 75%
pickles 45.0 0.12 40%
cucumber 45.0 0.12 40%
collards 85.9 0.33 37%
watercress 36.8 0.11 65%
jalapeno peppers 69.0 0.27 37%
seaweed (laver) 83.5 0.35 80%
peas 92.1 0.42 65%
summer squash 44.8 0.19 45%
white mushroom 51.7 0.22 65%
kale 58.1 0.28 60%
beet greens 44.9 0.22 35%
mustard greens 51.5 0.27 36%
radicchio 44.2 0.23 68%
alfalfa 43.3 0.23 19%
chicory greens 42.6 0.23 23%
lettuce 26.9 0.15 50%
artichokes 91.4 0.47 49%
endive 28.8 0.17 7%
radishes 24.0 0.16 43%
chard 29.0 0.19 51%
chayote 37.8 0.24 41%
cabbage 29.7 0.23 55%
sauerkraut 19.0 0.19 39%
eggplant 21.7 0.25 35%
blackberries 50.5 0.43 27%
boysenberries 62.9 0.50 54%
arugula 11.3 0.25 45%
coriander 6.5 0.23 30%
red cabbage 19.1 0.29 55%
pinto beans 2.7 0.22 83%
rhubarb -4.8 0.21 55%
turnips -5.0 0.21 51%
spirulina 5.8 0.26 70%
beets 34.4 0.43 70%
carrots 29.7 0.41 64%
chives 3.4 0.30 48%
turnips -12.6 0.22 61%
coconut water -22.2 0.19 66%
soybeans (sprouted) 103.9 0.81 49%
seaweed (kelp) 20.0 0.43 77%
seaweed (wakame) 21.4 0.45 79%
strawberries -8.8 0.32 49%
limes -15.0 0.30 70%
carambola -17.5 0.31 56%
grapefruit -22.7 0.30 83%
mulberries -0.4 0.43 74%
celeriac -7.3 0.42 72%
cantaloupe -29.3 0.34 70%
cranberries -6.5 0.46 65%
apricots -4.7 0.48 71%
raspberries 4.5 0.52 30%
peaches -27.2 0.39 70%
leeks 19.6 0.61 83%
watermelon -51.1 0.30 60%
oranges -22.4 0.46 77%

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 08 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)
Vital Proteins, Collagen Peptides, Unflavored 35
Brussels Sprouts, Cooked from Fresh 161
New Barn, Organic Almondmilk, Unsweetened 90
Blueberries, Frozen, Unsweetened 117
Bob's Red Mill Natural Foods, Raw Hulled Hemp Seed Hearts 160
Chia Seeds 194
Chicken Breast, Skin Removed Before Cooking 234
Sabra, Guacamole, Classic, Singles 100
The Jewel Date Co, Date Coconut Rolls 140
Woodstock, pickles, dill, kosher, whole 35
Hamburger or Ground Beef, 90% Lean 425
Bacon, Pork 75
Divine, 70% Dark Chocolate 100

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