Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Janet 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 with a low insulin load diet.

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 Janet’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
12.4
Zinc : Copper
25.9
Potassium : Sodium
0.9
Calcium : Magnesium
2.3
Iron : Copper
34.0
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Janet’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: inflammation.

nutrient % DRI prioritize
Omega-3 26%
Potassium 35%
Copper 36%
Sodium 37%
Phosphorus 47%
Vitamin E 48%
Manganese 51%
Iron 55%
Calcium 66%
Magnesium 79%
Folate 96%
Vitamin D 99%
Niacin (B3) 105%
Cystine 275%
Riboflavin (B2) 340%
Vitamin C 189%
Vitamin A 244%
Selenium 174%
Zinc 117%

optimal foods for you

The foods listed below will provide Janet with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 12.3 1.68 48%
turkey liver 11.7 1.89 47%
chicken liver 11.5 1.72 50%
veal liver 12.3 1.92 55%
beef liver 12.1 1.75 60%
lamb kidney 9.9 1.12 52%
pork liver 11.0 1.65 59%
beef brains 1.9 1.51 22%
whole egg 2.8 1.43 30%
lamb brains 2.1 1.54 27%
turkey heart 5.9 1.74 47%
beef kidney 5.7 1.57 52%
liver sausage 0.7 3.31 13%
egg yolk 0.4 2.75 18%
liverwurst 0.5 3.26 16%
lamb heart 4.1 1.61 48%
sweetbread -0.5 3.18 12%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 9.9 1.43 47%
mackerel 3.9 3.05 14%
anchovy 8.0 2.10 44%
oysters 9.2 1.02 59%
mussel 9.3 0.86 63%
caviar 6.0 2.64 33%
salmon 7.9 1.56 52%
crab 10.5 0.83 71%
trout 6.5 1.68 45%
sturgeon 6.7 1.35 49%
sardine 5.2 2.08 38%
crayfish 8.9 0.82 67%
flounder 6.9 0.86 57%
lobster 9.2 0.89 71%
halibut 8.6 1.11 66%
mollusks conch 6.5 1.30 54%
rockfish 8.0 1.09 66%
herring 3.9 2.17 36%
pollock 8.1 1.11 69%
tuna 5.9 1.84 52%
perch 5.5 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
endive 13.7 0.17 7%
coriander 17.0 0.23 30%
chicory greens 15.5 0.23 23%
spinach 18.2 0.23 49%
beet greens 14.9 0.22 35%
asparagus 15.6 0.22 50%
escarole 10.4 0.19 24%
mustard greens 11.8 0.27 36%
chard 13.8 0.19 51%
turnip greens 12.6 0.29 44%
zucchini 11.3 0.17 40%
seaweed (laver) 18.2 0.35 80%
chinese cabbage 13.1 0.12 54%
parsley 12.3 0.36 48%
lettuce 12.2 0.15 50%
alfalfa 6.9 0.23 19%
chives 12.0 0.30 48%
watercress 14.5 0.11 65%
arugula 10.8 0.25 45%
wheat bran 11.4 2.16 38%
banana pepper 8.3 0.27 36%
red peppers 8.6 0.31 40%
portabella mushrooms 11.0 0.29 55%
amaranth leaves 16.4 0.21 86%
broccoli 10.2 0.35 50%
summer squash 8.9 0.19 45%
okra 9.2 0.22 50%
collards 6.9 0.33 37%
kale 10.3 0.28 60%
jalapeno peppers 5.9 0.27 37%
white mushroom 10.8 0.22 65%
blackberries 4.2 0.43 27%
sauerkraut 5.5 0.19 39%
radishes 6.2 0.16 43%
cauliflower 7.3 0.25 50%
celery 6.8 0.18 50%
radicchio 9.6 0.23 68%
yeast extract spread 9.7 1.85 59%
eggplant 3.2 0.25 35%
spirulina 9.5 0.26 70%
shiitake mushroom 7.3 0.39 58%
brussel sprouts 5.8 0.42 50%
edamame 5.0 1.21 41%
raspberries 2.1 0.52 30%
chayote 3.4 0.24 41%
pickles 3.0 0.12 40%
cucumber 3.0 0.12 40%
olives -2.1 1.45 3%
artichokes 5.0 0.47 49%
seaweed (wakame) 10.3 0.45 79%
avocado -1.2 1.60 8%
onions 7.2 0.32 65%
cabbage 5.0 0.23 55%
snap beans 5.2 0.15 58%
mung beans 7.6 0.19 74%
carrots 6.1 0.41 64%
rhubarb 3.8 0.21 55%
red cabbage 3.7 0.29 55%
soybeans (sprouted) 3.2 0.81 49%
seaweed (kelp) 7.7 0.43 77%
pumpkin 7.1 0.20 76%
turnips 2.6 0.21 51%

macronutrients

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

macro targets

While Janet’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) 85 195
fat (g) 20 105
carbs (g) 0 90
energy (calories) 1450

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 Janet’s food log based on the harder to find 50% of the essential nutrients. Janet’s most nutrient dense day is January 04 2019 while her least nutrient-dense day is January 07 2019.

best and worst days

Janet’s food diary for the best and worst days are shown below for comparison. Janet 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)
Blueberries, Wild, Frozen 10
Cacao, Nibs, Raw Organic 37
Navitas, goji berries, dried, organic 53
Wallaby Organic, Organic Kefir Plain Whole Milk 107
Garden of Life, Raw Protein, Vanilla 110
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 34
Pure Lean Fiber 80
Nature's Rancher, Ground Buffalo 168
Egg as an Ingredient 172
Soup, Stock, Chicken, Home-Prepared 216

Worst Day

food name energy (kcal)
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 48
Cacao, Nibs, Raw Organic 46
Navitas, goji berries, dried, organic 71
Garden of Life, Raw Protein, Vanilla 110
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Fage, Total 2%, Lowfat Greek Strained Yogurt 113
Blueberries, Wild, Frozen 15
Fried Eggs, Whole Egg 261
Wegamns, Sliced Shitake Mushrooms 18
Nature's Rancher, Ground Buffalo 92
Organic Valley, Cheese, Mozzarella 49
Butter, Salted 86
Watercress, Raw 3
Montezuma's, 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs 156
Justin's, Classic Almond Butter 190

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes