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
3.8
Zinc : Copper
11.3
Potassium : Sodium
1.5
Calcium : Magnesium
3.2
Iron : Copper
12.6
Calcium : Phosphorus
1.0

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
Iron 45%
Manganese 47%
Vitamin E 55%
Sodium 58%
Copper 80%
Phosphorus 80%
Magnesium 82%
Niacin (B3) 90%
Potassium 96%
Calcium 97%
Omega-3 105%
Folate 111%
Zinc 112%

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
beef liver 347.2 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 726.1 1.30 54%
fish roe 553.5 1.43 47%
crab 228.9 0.83 71%
mussel 225.9 0.86 63%
halibut 263.7 1.11 66%
crayfish 127.8 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2354.3 6.14 16%
garbanzo beans 1322.2 3.78 69%
almonds 1604.3 6.07 15%
black beans 1059.8 3.41 73%
wheat bran 802.0 2.16 38%
spinach 391.0 0.23 49%
edamame 538.9 1.21 41%
winter squash 349.1 0.40 69%
turnip greens 326.9 0.29 44%
artichokes 349.7 0.47 49%
sunflower seeds 1311.2 5.46 15%
butternut squash 315.0 0.45 75%
snap beans 254.9 0.15 58%
amaranth leaves 245.7 0.21 86%
pumpkin 234.1 0.20 76%
brussel sprouts 261.8 0.42 50%
lupin seeds 888.2 3.71 51%
red peppers 206.4 0.31 40%
asparagus 168.5 0.22 50%
banana pepper 170.8 0.27 36%
portabella mushrooms 175.4 0.29 55%
chinese cabbage 138.9 0.12 54%
celery 148.2 0.18 50%
kale 166.9 0.28 60%
collards 175.8 0.33 37%
onions 171.5 0.32 65%
oat bran 595.4 2.46 65%
broccoli 177.1 0.35 50%
parsley 161.7 0.36 48%
lemongrass 287.3 0.99 93%
zucchini 125.4 0.17 40%
summer squash 126.6 0.19 45%
cauliflower 135.0 0.25 50%
escarole 121.4 0.19 24%
cowpeas 312.8 1.16 69%
coconut water 113.5 0.19 66%
shiitake mushroom 150.3 0.39 58%
mung beans 106.7 0.19 74%
jalapeno peppers 116.5 0.27 37%
okra 107.5 0.22 50%
soybeans (sprouted) 223.1 0.81 49%
kidney beans 730.1 3.37 74%
blackberries 140.9 0.43 27%
sauerkraut 90.0 0.19 39%
kiwifruit 173.3 0.61 55%
mustard greens 97.9 0.27 36%
lentils 274.0 1.16 64%
turnips 83.5 0.21 51%
beets 123.5 0.43 70%
carrots 119.0 0.41 64%
rhubarb 79.2 0.21 55%
chayote 86.1 0.24 41%
celeriac 119.7 0.42 72%
radishes 65.2 0.16 43%
pickles 55.1 0.12 40%
cucumber 55.1 0.12 40%
boysenberries 124.2 0.50 54%
cantaloupe 91.8 0.34 70%
eggplant 73.8 0.25 35%
strawberries 86.7 0.32 49%
cabbage 67.7 0.23 55%
radicchio 64.8 0.23 68%
watercress 33.8 0.11 65%
chard 51.3 0.19 51%
mulberries 95.0 0.43 74%
red cabbage 68.9 0.29 55%
lettuce 36.7 0.15 50%
peas 89.3 0.42 65%
beet greens 50.6 0.22 35%
chicory greens 49.3 0.23 23%
seaweed (laver) 69.0 0.35 80%
white mushroom 42.8 0.22 65%
peaches 67.9 0.39 70%
endive 25.6 0.17 7%
honeydew melon 58.3 0.36 66%
turnips 32.5 0.22 61%
alfalfa 31.2 0.23 19%
leeks 102.4 0.61 83%
nectarines 63.9 0.44 72%
raspberries 75.2 0.52 30%
arugula 18.3 0.25 45%
coriander 8.0 0.23 30%
pinto beans 4.1 0.22 83%
carambola 19.5 0.31 56%
grapefruit 15.5 0.30 83%
spirulina 4.5 0.26 70%
grapefruit 15.7 0.33 85%
sweet potato 126.0 0.90 81%
chives 6.0 0.30 48%
mango 65.2 0.60 63%
lima beans 169.0 1.13 70%
seaweed (wakame) 29.5 0.45 79%
seaweed (kelp) 21.3 0.43 77%

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 May 22 2019 while her least nutrient-dense day is June 18 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