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
3.9
Zinc : Copper
12.2
Potassium : Sodium
1.7
Calcium : Magnesium
3.5
Iron : Copper
13.3
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
Vitamin E 69%
Sodium 72%
Iron 76%
Manganese 78%
Magnesium 96%
Phosphorus 116%
Calcium 125%
Copper 130%
Potassium 130%
Vitamin D 133%
Thiamin (B1) 148%
Panto Acid (B5) 151%
Omega-3 155%

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
lamb liver 725.5 1.68 48%
lamb kidney 333.5 1.12 52%
beef liver 472.8 1.75 60%
veal liver 453.3 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1299.4 1.43 47%
mollusks conch 595.0 1.30 54%
lobster 406.2 0.89 71%
crab 370.1 0.83 71%
salmon 492.5 1.56 52%
mussel 236.0 0.86 63%
crayfish 197.1 0.82 67%
halibut 246.4 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1317.6 2.46 65%
almond butter 2134.2 6.14 16%
sunflower seeds 1695.5 5.46 15%
wheat bran 886.7 2.16 38%
spinach 422.0 0.23 49%
winter squash 370.6 0.40 69%
turnip greens 321.7 0.29 44%
pumpkin 285.7 0.20 76%
snap beans 268.9 0.15 58%
butternut squash 330.5 0.45 75%
artichokes 330.2 0.47 49%
black beans 995.8 3.41 73%
portabella mushrooms 268.5 0.29 55%
amaranth leaves 211.7 0.21 86%
asparagus 190.6 0.22 50%
kale 202.6 0.28 60%
flax seed 1376.0 5.34 12%
shiitake mushroom 212.0 0.39 58%
almonds 1533.0 6.07 15%
banana pepper 173.1 0.27 36%
jalapeno peppers 173.0 0.27 37%
soybeans (sprouted) 297.8 0.81 49%
escarole 152.0 0.19 24%
summer squash 145.9 0.19 45%
collards 175.3 0.33 37%
coconut water 137.8 0.19 66%
celery 126.9 0.18 50%
zucchini 126.1 0.17 40%
red peppers 156.8 0.31 40%
brussel sprouts 177.8 0.42 50%
chinese cabbage 104.0 0.12 54%
broccoli 154.9 0.35 50%
mung beans 115.7 0.19 74%
cauliflower 126.5 0.25 50%
chayote 119.8 0.24 41%
pickles 90.5 0.12 40%
cucumber 90.5 0.12 40%
mustard greens 123.0 0.27 36%
okra 114.1 0.22 50%
parsley 142.0 0.36 48%
celeriac 150.6 0.42 72%
blackberries 148.5 0.43 27%
turnips 96.6 0.21 51%
onions 121.1 0.32 65%
sauerkraut 89.7 0.19 39%
sweet potato 251.4 0.90 81%
peas 135.5 0.42 65%
watercress 53.8 0.11 65%
rhubarb 75.4 0.21 55%
kiwifruit 166.1 0.61 55%
carrots 115.9 0.41 64%
chard 66.0 0.19 51%
beet greens 74.1 0.22 35%
eggplant 77.0 0.25 35%
lemongrass 247.9 0.99 93%
radishes 52.2 0.16 43%
radicchio 68.4 0.23 68%
white mushroom 67.7 0.22 65%
edamame 297.0 1.21 41%
chicory greens 64.0 0.23 23%
cabbage 62.1 0.23 55%
lima beans 271.5 1.13 70%
red cabbage 73.6 0.29 55%
mulberries 98.9 0.43 74%
lettuce 35.1 0.15 50%
jerusalem-artichokes 164.3 0.73 87%
alfalfa 47.9 0.23 19%
turnips 47.2 0.22 61%
endive 34.0 0.17 7%
grapefruit 61.9 0.30 83%
seaweed (laver) 71.4 0.35 80%
cantaloupe 64.5 0.34 70%
strawberries 59.3 0.32 49%
carambola 54.9 0.31 56%
lupin seeds 842.7 3.71 51%
grapefruit 54.8 0.33 85%
peaches 66.8 0.39 70%
nectarines 63.4 0.44 72%
beets 59.0 0.43 70%
arugula 17.0 0.25 45%
coriander 9.1 0.23 30%
honeydew melon 35.6 0.36 66%
watermelon 21.6 0.30 60%
raspberries 74.8 0.52 30%
pinto beans 4.5 0.22 83%
boysenberries 65.4 0.50 54%
spirulina 8.2 0.26 70%
gooseberries 48.0 0.44 52%

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 April 16 2019 while her least nutrient-dense day is April 11 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)
Routine Omelette 254
Coffee, Prepared From Grounds 5
Yogurt, Plain, Whole Milk 37
Taco, hard flour shell, with meat and cheese 599
Lasagne (beef), homemade 336
HEB, Broccolini 30
Milk, 2% Fat, Reduced Fat 61

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