Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Julianne 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 Julianne ’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
12.3
Zinc : Copper
Potassium : Sodium
Calcium : Magnesium
1.7
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Julianne ’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: depression, fatigue, hypothyroidism, inflammation, sleep apnea.

nutrient % DRI prioritize
Copper 0%
Niacin (B3) 0%
Panto Acid (B5) 0%
Phosphorus 0%
Riboflavin (B2) 0%
Selenium 0%
Sodium 0%
Thiamin (B1) 0%
Vitamin B6 0%
Zinc 0%
Vitamin D 58%
Manganese 83%
Omega-3 86%
Cystine 198%
Vitamin B-12 206%
Folate 139%
Vitamin C 320%
Vitamin E 216%
Magnesium 152%

optimal foods for you

The foods listed below will provide Julianne 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 16.3 1.68 48%
chicken liver 16.2 1.72 50%
veal liver 16.4 1.92 55%
beef liver 16.1 1.75 60%
lamb kidney 15.3 1.12 52%
turkey liver 16.1 1.89 47%
pork liver 15.0 1.65 59%
beef kidney 10.9 1.57 52%
turkey heart 10.0 1.74 47%
lamb heart 7.2 1.61 48%
chicken breast 7.1 1.48 60%
veal 6.7 1.51 65%
pork chops 6.8 1.74 54%
lamb lungs 5.7 0.95 58%
bison 6.1 1.71 53%
pork shoulder 5.8 1.62 56%

Seafood based foods

food name nutrient density energy density insulin load
crab 13.1 0.83 71%
fish roe 12.8 1.43 47%
lobster 11.6 0.89 71%
mussel 11.3 0.86 63%
oysters 11.3 1.02 59%
salmon 11.3 1.56 52%
halibut 10.1 1.11 66%
crayfish 9.7 0.82 67%
pollock 9.8 1.11 69%
octopus 10.1 1.64 71%
tuna 9.4 1.84 52%
rockfish 8.5 1.09 66%
trout 9.1 1.68 45%
caviar 10.1 2.64 33%
sturgeon 7.8 1.35 49%
flounder 7.3 0.86 57%
haddock 7.4 1.16 71%
mollusks conch 7.5 1.30 54%
shrimp 7.0 1.19 69%
anchovy 8.0 2.10 44%
white fish 6.6 1.08 70%
cod 8.4 2.90 71%
whiting 6.3 1.16 66%
perch 5.8 0.96 62%
herring 6.7 2.17 36%
sardine 6.2 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 18.1 0.35 80%
coriander 17.3 0.23 30%
spinach 17.1 0.23 49%
asparagus 16.8 0.22 50%
watercress 15.9 0.11 65%
chicory greens 15.7 0.23 23%
beet greens 14.7 0.22 35%
amaranth leaves 14.1 0.21 86%
white mushroom 13.5 0.22 65%
portabella mushrooms 13.4 0.29 55%
zucchini 12.7 0.17 40%
chard 12.7 0.19 51%
endive 12.4 0.17 7%
spirulina 11.9 0.26 70%
okra 11.9 0.22 50%
chinese cabbage 11.8 0.12 54%
lettuce 11.7 0.15 50%
broccoli 11.9 0.35 50%
seaweed (wakame) 11.7 0.45 79%
chives 11.2 0.30 48%
mustard greens 10.7 0.27 36%
parsley 10.5 0.36 48%
arugula 10.3 0.25 45%
summer squash 9.9 0.19 45%
shiitake mushroom 10.0 0.39 58%
mung beans 9.7 0.19 74%
radicchio 9.7 0.23 68%
turnip greens 9.8 0.29 44%
cauliflower 9.5 0.25 50%
banana pepper 9.5 0.27 36%
yeast extract spread 11.2 1.85 59%
alfalfa 9.3 0.23 19%
escarole 8.8 0.19 24%
seaweed (kelp) 8.8 0.43 77%
red peppers 8.5 0.31 40%
kale 8.4 0.28 60%
celery 8.3 0.18 50%
peas 7.8 0.42 65%
radishes 7.2 0.16 43%
jalapeno peppers 7.2 0.27 37%
pinto beans 7.0 0.22 83%
brussel sprouts 7.1 0.42 50%
collards 6.7 0.33 37%
cabbage 6.2 0.23 55%
chayote 6.1 0.24 41%
sauerkraut 5.9 0.19 39%
butternut squash 5.7 0.45 75%
snap beans 5.3 0.15 58%
onions 5.4 0.32 65%
pumpkin 4.8 0.20 76%
artichokes 5.1 0.47 49%
pickles 4.6 0.12 40%
cucumber 4.6 0.12 40%
winter squash 4.9 0.40 69%
red cabbage 4.4 0.29 55%
carrots 4.5 0.41 64%
eggplant 4.2 0.25 35%

macronutrients

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

macro targets

While Julianne ’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) 125 230
fat (g) 30 125
carbs (g) 0 130
energy (calories) 1750

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 Julianne ’s food log based on the harder to find 50% of the essential nutrients. Julianne ’s most nutrient dense day is December 29 2018 while her least nutrient-dense day is January 03 2019.

best and worst days

Julianne ’s food diary for the best and worst days are shown below for comparison. Julianne 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)
Scrambled Egg, Plain 319
Chicken Vegetable Soup, Homemade 267
Onion, White, Yellow or Red, Cooked 14
Spinach, Cooked from Frozen 32
Butter, Salted 102
Coffee, Prepared From Grounds 6
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101
Wegmans Food Markets, Inc., Organic Teriyaki Sauce 20
Shrimp, Cooked from Frozen 43
Broccoli, Cooked From Fresh 14
Carrots, Baby, Raw 14
Shiitake Mushrooms, Cooked 10
Coconut Oil 61
Almonds, Raw 1313

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Coffee, Prepared From Grounds 7
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 152
Sugar In The Raw, Turbinado Sugar, Raw, Natural 15
Bar Harbor, Skinless, Boneless Smoked Sardine Fillets 385
George Delallo Co., Inc., Delallo, Flat Fillets Of Anchovies In Olive Oil 50
Ken's Steak House, Honey Mustard Dressing 130

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes