Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Judy 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.

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

supplements

The supplements listed below will provide Judy 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
2.7
Zinc : Copper
12.9
Potassium : Sodium
2.1
Calcium : Magnesium
3.6
Iron : Copper
12.9
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 48%
Iron 57%
Vitamin E 62%
Manganese 79%
Vitamin D 85%
Magnesium 86%
Copper 100%
Potassium 110%
Phosphorus 113%
Calcium 114%
Folate 138%
Panto Acid (B5) 146%
Zinc 159%

optimal foods for you

The foods listed below will provide Judy 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 724.1 1.92 55%
beef liver 671.5 1.75 60%
lamb liver 461.5 1.68 48%
pork liver 329.3 1.65 59%
lamb kidney 209.0 1.12 52%
turkey liver 338.5 1.89 47%
chicken liver 296.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1382.8 1.43 47%
mollusks conch 869.8 1.30 54%
crab 419.8 0.83 71%
lobster 413.9 0.89 71%
salmon 396.4 1.56 52%
crayfish 204.4 0.82 67%
mussel 174.2 0.86 63%
trout 261.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2880.7 6.14 16%
sunflower seeds 2219.0 5.46 15%
garbanzo beans 1646.6 3.78 69%
almonds 1932.3 6.07 15%
lupin seeds 1070.8 3.71 51%
black beans 953.2 3.41 73%
edamame 559.7 1.21 41%
oat bran 747.0 2.46 65%
spinach 366.0 0.23 49%
pumpkin seeds 1275.7 5.59 19%
wheat bran 673.6 2.16 38%
turnip greens 292.0 0.29 44%
artichokes 301.9 0.47 49%
snap beans 245.1 0.15 58%
winter squash 256.3 0.40 69%
cowpeas 385.5 1.16 69%
amaranth leaves 214.0 0.21 86%
pumpkin 181.8 0.20 76%
butternut squash 222.1 0.45 75%
portabella mushrooms 184.6 0.29 55%
soybeans (sprouted) 261.6 0.81 49%
buckwheat 703.1 3.43 78%
brussel sprouts 190.8 0.42 50%
lentils 308.7 1.16 64%
asparagus 147.4 0.22 50%
collards 164.2 0.33 37%
escarole 135.7 0.19 24%
red peppers 151.2 0.31 40%
broccoli 157.1 0.35 50%
celery 118.1 0.18 50%
kale 136.0 0.28 60%
blackberries 158.4 0.43 27%
jalapeno peppers 128.2 0.27 37%
mung beans 113.8 0.19 74%
cauliflower 116.0 0.25 50%
banana pepper 114.9 0.27 36%
parsley 129.8 0.36 48%
chinese cabbage 89.7 0.12 54%
onions 120.1 0.32 65%
summer squash 98.2 0.19 45%
zucchini 94.7 0.17 40%
shiitake mushroom 126.6 0.39 58%
okra 95.6 0.22 50%
chayote 91.9 0.24 41%
sauerkraut 73.7 0.19 39%
boysenberries 122.7 0.50 54%
mustard greens 82.5 0.27 36%
kidney beans 607.5 3.37 74%
radicchio 70.1 0.23 68%
lemongrass 199.1 0.99 93%
peas 101.4 0.42 65%
chicory greens 60.3 0.23 23%
kiwifruit 125.5 0.61 55%
coconut water 53.2 0.19 66%
watercress 37.2 0.11 65%
chard 51.6 0.19 51%
radishes 45.3 0.16 43%
cucumber 38.7 0.12 40%
pickles 38.7 0.12 40%
beet greens 51.2 0.22 35%
beets 84.0 0.43 70%
alfalfa 49.6 0.23 19%
eggplant 50.9 0.25 35%
white mushroom 44.0 0.22 65%
turnips 40.7 0.21 51%
strawberries 58.5 0.32 49%
seaweed (laver) 62.9 0.35 80%
cabbage 40.8 0.23 55%
leeks 104.9 0.61 83%
lettuce 26.6 0.15 50%
endive 28.6 0.17 7%
carambola 48.4 0.31 56%
rhubarb 28.9 0.21 55%
raspberries 83.0 0.52 30%
mulberries 60.4 0.43 74%
red cabbage 34.2 0.29 55%
celeriac 54.3 0.42 72%
turnips 17.2 0.22 61%
arugula 16.3 0.25 45%
carrots 41.0 0.41 64%
coriander 8.4 0.23 30%
grapefruit 17.2 0.30 83%
pinto beans 4.3 0.22 83%

macronutrients

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

macro targets

While Judy’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) 65 200
fat (g) 20 90
carbs (g) 0 100
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 Judy’s food log based on the harder to find 50% of the essential nutrients. Judy’s most nutrient dense day is July 10 2019 while her least nutrient-dense day is July 12 2019.

best and worst days

Judy’s food diary for the best and worst days are shown below for comparison. Judy 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)

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