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
3.3
Zinc : Copper
6.5
Potassium : Sodium
1.5
Calcium : Magnesium
2.2
Iron : Copper
7.2
Calcium : Phosphorus
0.7

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 54%
Manganese 73%
Sodium 89%
Calcium 99%
Vitamin E 124%
Magnesium 125%
Phosphorus 128%
Folate 131%
Panto Acid (B5) 134%
Zinc 134%
Potassium 140%
Niacin (B3) 141%
Thiamin (B1) 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 kidney 641.0 1.12 52%
lamb liver 840.5 1.68 48%
veal liver 891.9 1.92 55%
beef liver 826.6 1.75 60%
pork liver 738.5 1.65 59%
chicken liver 553.7 1.72 50%
kefir (low fat) 0.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 672.0 1.30 54%
mussel 468.0 0.86 63%
crab 341.7 0.83 71%
fish roe 490.2 1.43 47%
lobster 250.1 0.89 71%
crayfish 138.2 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1299.3 2.16 38%
spinach 575.4 0.23 49%
oat bran 1283.1 2.46 65%
snap beans 409.1 0.15 58%
turnip greens 440.7 0.29 44%
amaranth leaves 350.0 0.21 86%
artichokes 411.5 0.47 49%
winter squash 373.1 0.40 69%
pumpkin 290.9 0.20 76%
butternut squash 347.7 0.45 75%
portabella mushrooms 289.4 0.29 55%
asparagus 256.0 0.22 50%
edamame 600.8 1.21 41%
chinese cabbage 201.7 0.12 54%
black beans 1381.5 3.41 73%
escarole 213.0 0.19 24%
brussel sprouts 292.8 0.42 50%
shiitake mushroom 265.7 0.39 58%
jalapeno peppers 219.3 0.27 37%
parsley 243.9 0.36 48%
celery 177.5 0.18 50%
banana pepper 207.1 0.27 36%
red peppers 225.3 0.31 40%
onions 219.8 0.32 65%
collards 225.5 0.33 37%
mung beans 173.0 0.19 74%
zucchini 163.6 0.17 40%
cauliflower 185.8 0.25 50%
kale 197.2 0.28 60%
summer squash 162.5 0.19 45%
broccoli 214.3 0.35 50%
lemongrass 437.2 0.99 93%
okra 153.4 0.22 50%
sauerkraut 135.4 0.19 39%
turnips 132.0 0.21 51%
peas 205.0 0.42 65%
pickles 94.4 0.12 40%
cucumber 94.4 0.12 40%
mustard greens 140.9 0.27 36%
coconut water 108.9 0.19 66%
soybeans (sprouted) 317.3 0.81 49%
radishes 76.9 0.16 43%
chayote 107.0 0.24 41%
lentils 434.8 1.16 64%
watercress 51.0 0.11 65%
chard 73.6 0.19 51%
lettuce 56.7 0.15 50%
beet greens 81.6 0.22 35%
white mushroom 78.8 0.22 65%
radicchio 77.1 0.23 68%
cabbage 75.9 0.23 55%
rhubarb 67.1 0.21 55%
chicory greens 72.3 0.23 23%
eggplant 77.8 0.25 35%
alfalfa 69.6 0.23 19%
mulberries 136.9 0.43 74%
seaweed (laver) 111.2 0.35 80%
endive 47.4 0.17 7%
celeriac 135.3 0.42 72%
cowpeas 402.8 1.16 69%
blackberries 134.8 0.43 27%
jerusalem-artichokes 243.1 0.73 87%
red cabbage 87.8 0.29 55%
carrots 111.8 0.41 64%
beets 118.0 0.43 70%
strawberries 61.8 0.32 49%
turnips 29.7 0.22 61%
cantaloupe 61.9 0.34 70%
arugula 27.0 0.25 45%
boysenberries 115.9 0.50 54%
coriander 11.9 0.23 30%
pinto beans 6.4 0.22 83%
spirulina 9.6 0.26 70%
chives 8.8 0.30 48%
leeks 117.7 0.61 83%
limes -3.1 0.30 70%
carambola -0.6 0.31 56%
seaweed (kelp) 37.0 0.43 77%
grapefruit -10.0 0.30 83%
honeydew melon 7.2 0.36 66%
peaches 15.6 0.39 70%
seaweed (wakame) 40.5 0.45 79%
raspberries 60.7 0.52 30%
watermelon -31.6 0.30 60%
lima beans 265.0 1.13 70%
nectarines 13.8 0.44 72%
grapefruit -32.6 0.33 85%

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 November 14 2019 while her least nutrient-dense day is November 13 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