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
turkey 3566.2 1.89 50%
lamb liver 2085.0 1.68 48%
veal liver 2066.8 1.92 55%
beef liver 1967.6 1.75 60%
pork liver 1709.2 1.65 59%
lamb kidney 1385.2 1.12 52%
beef kidney 1222.8 1.57 52%
pork chops 1298.4 1.74 54%
turkey liver 1197.1 1.89 47%
chicken liver 1032.7 1.72 50%
lamb (lean) 847.0 1.44 43%
egg white 255.9 0.52 74%
lamb heart 701.2 1.61 48%
whole egg 549.4 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3887.9 1.43 47%
salmon 1790.6 1.56 52%
crab 1115.8 0.83 71%
lobster 1132.3 0.89 71%
mussel 1117.5 0.86 63%
halibut 1139.1 1.11 66%
mollusks conch 1123.4 1.30 54%
rockfish 869.0 1.09 66%
octopus 1029.9 1.64 71%
crayfish 544.8 0.82 67%
flounder 531.7 0.86 57%
clam 787.9 1.42 73%
tuna 906.4 1.84 52%
oysters 415.9 1.02 59%
pollock 436.4 1.11 69%
trout 670.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 604.5 0.23 49%
portabella mushrooms 429.0 0.29 55%
amaranth leaves 355.9 0.21 86%
turnip greens 329.5 0.29 44%
asparagus 283.4 0.22 50%
chinese cabbage 196.9 0.12 54%
banana pepper 243.0 0.27 36%
zucchini 193.6 0.17 40%
snap beans 178.8 0.15 58%
red peppers 237.7 0.31 40%
shiitake mushroom 272.6 0.39 58%
mung beans 156.0 0.19 74%
summer squash 146.5 0.19 45%
cauliflower 169.5 0.25 50%
escarole 139.6 0.19 24%
okra 153.0 0.22 50%
kale 169.8 0.28 60%
broccoli 202.5 0.35 50%
watercress 67.2 0.11 65%
celery 100.4 0.18 50%
pumpkin 107.6 0.20 76%
edamame 643.0 1.21 41%
artichokes 251.0 0.47 49%
mustard greens 131.7 0.27 36%
parsley 176.3 0.36 48%
brussel sprouts 211.4 0.42 50%
white mushroom 108.0 0.22 65%
jalapeno peppers 113.7 0.27 37%
chard 68.2 0.19 51%
cucumber 30.8 0.12 40%
pickles 30.8 0.12 40%
seaweed (laver) 151.5 0.35 80%
beet greens 80.1 0.22 35%
radishes 42.7 0.16 43%
lettuce 41.7 0.15 50%
sauerkraut 54.9 0.19 39%
chayote 79.5 0.24 41%
chicory greens 69.7 0.23 23%
collards 125.1 0.33 37%
onions 114.1 0.32 65%
alfalfa 67.4 0.23 19%
radicchio 66.4 0.23 68%
endive 35.7 0.17 7%
cabbage 47.5 0.23 55%
peas 132.0 0.42 65%
coconut water 11.1 0.19 66%
turnips 6.8 0.21 51%
winter squash 105.5 0.40 69%
rhubarb 2.9 0.21 55%
coriander 11.6 0.23 30%
eggplant 18.4 0.25 35%
arugula 17.0 0.25 45%
pinto beans 7.0 0.22 83%
butternut squash 122.5 0.45 75%
red cabbage 38.7 0.29 55%
spirulina 11.9 0.26 70%
carrots 75.3 0.41 64%
blackberries 81.2 0.43 27%
chives 7.4 0.30 48%
turnips -38.2 0.22 61%
carambola -0.4 0.31 56%
strawberries -18.8 0.32 49%
limes -30.1 0.30 70%
seaweed (kelp) 33.7 0.43 77%
seaweed (wakame) 46.4 0.45 79%
soybeans (sprouted) 224.0 0.81 49%
celeriac 2.5 0.42 72%
beets 2.4 0.43 70%
mulberries -1.8 0.43 74%
boysenberries 19.6 0.50 54%

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 80
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

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

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