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
3.1
Zinc : Copper
7.2
Potassium : Sodium
2.7
Calcium : Magnesium
2.5
Iron : Copper
10.0
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 54%
Vitamin E 72%
Iron 81%
Manganese 91%
Phosphorus 115%
Calcium 125%
Magnesium 136%
Potassium 155%
Zinc 162%
Copper 184%
Panto Acid (B5) 186%

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
pork liver 4.7 1.65 59%
lamb kidney 4.1 1.12 52%
chicken liver 4.2 1.72 50%
veal liver 3.8 1.92 55%
beef tripe 3.3 1.03 55%
lamb liver 3.3 1.68 48%
beef kidney 3.1 1.57 52%
beef liver 3.1 1.75 60%
lamb lungs 2.0 0.95 58%
lean pastrami 1.7 0.95 73%
beef heart 1.8 1.79 52%
lamb heart 1.7 1.61 48%
turkey liver 1.8 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
oysters 5.3 1.02 59%
mussel 4.6 0.86 63%
crab 4.1 0.83 71%
lobster 4.0 0.89 71%
mollusks conch 4.2 1.30 54%
caviar 4.5 2.64 33%
octopus 2.9 1.64 71%
crayfish 2.5 0.82 67%
abalone 2.0 1.89 57%
fish roe 1.7 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
endive 9.3 0.17 7%
spinach 9.3 0.23 49%
coriander 9.3 0.23 30%
beet greens 8.3 0.22 35%
chicory greens 8.3 0.23 23%
chard 8.1 0.19 51%
seaweed (wakame) 7.9 0.45 79%
arugula 7.5 0.25 45%
seaweed (kelp) 7.6 0.43 77%
escarole 7.4 0.19 24%
watercress 7.3 0.11 65%
amaranth leaves 7.2 0.21 86%
parsley 7.1 0.36 48%
mustard greens 6.7 0.27 36%
turnip greens 6.7 0.29 44%
wheat bran 7.5 2.16 38%
seaweed (laver) 6.6 0.35 80%
jalapeno peppers 6.4 0.27 37%
asparagus 6.3 0.22 50%
alfalfa 6.2 0.23 19%
lettuce 6.0 0.15 50%
spirulina 5.9 0.26 70%
chives 5.7 0.30 48%
broccoli 5.7 0.35 50%
radicchio 5.6 0.23 68%
chinese cabbage 5.2 0.12 54%
snap beans 5.2 0.15 58%
celery 4.8 0.18 50%
lemongrass 5.2 0.99 93%
peas 4.8 0.42 65%
collards 4.6 0.33 37%
zucchini 4.5 0.17 40%
pumpkin 4.5 0.20 76%
mung beans 4.4 0.19 74%
okra 4.4 0.22 50%
butternut squash 4.2 0.45 75%
kale 4.1 0.28 60%
winter squash 4.1 0.40 69%
sauerkraut 3.9 0.19 39%
summer squash 3.8 0.19 45%
banana pepper 3.8 0.27 36%
pinto beans 3.6 0.22 83%
yeast extract spread 4.4 1.85 59%
red peppers 3.6 0.31 40%
blackberries 3.5 0.43 27%
pickles 3.3 0.12 40%
cucumber 3.3 0.12 40%
onions 3.4 0.32 65%
cauliflower 3.3 0.25 50%
artichokes 3.2 0.47 49%
white mushroom 3.1 0.22 65%
shiitake mushroom 3.1 0.39 58%
chayote 3.0 0.24 41%
turnips 2.9 0.21 51%
oat bran 3.9 2.46 65%
portabella mushrooms 2.8 0.29 55%
eggplant 2.7 0.25 35%
radishes 2.5 0.16 43%
mulberries 2.6 0.43 74%
soybeans (sprouted) 2.7 0.81 49%
raspberries 2.3 0.52 30%
cabbage 2.0 0.23 55%
leeks 2.0 0.61 83%
red cabbage 1.9 0.29 55%
tofu 2.1 0.83 34%
celeriac 1.8 0.42 72%
rhubarb 1.7 0.21 55%
boysenberries 1.8 0.50 54%
coconut water 1.6 0.19 66%
brussel sprouts 1.7 0.42 50%
cranberries 1.4 0.46 65%
strawberries 1.2 0.32 49%
carrots 1.1 0.41 64%
edamame 1.5 1.21 41%
beets 1.0 0.43 70%
lima beans 1.4 1.13 70%
carambola 0.9 0.31 56%

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) 90 200
fat (g) 20 110
carbs (g) 0 95
energy (calories) 1500

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 February 12 2019 while her least nutrient-dense day is February 16 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)
Breakfast Coffee 49
Fish Oil 20
Eggs, Cooked 98
Raw Egg, White 52
Great Ocean Road Tasty Light 87
Now Foods, Nutritional Yeast Flakes 19
Chicken, Liver, All Classes, Cooked, Pan-Fried 77
Spinach, Raw 12
Safcol, Tuna in Oil, Italian Style 101
Woolworths, Swiss Style Light Cheese Slices 54
Arugula, Raw 4
Spinach, Raw 5
Mung Bean Sprouts, Raw 12
Alfalfa Sprouts 5
Cucumber, Raw, With Peel 9
V8, Original 100% Vegetable Juice, Low Sodium 53
Coconut Water, Unsweetened, Not Fortified 58
Spinach Saag 29
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 422
Butternut Squash 54
Cucumber, Raw, With Peel 15
Jalna, Greek Yoghurt 37
Whole Foods Market, Coleslaw Mix 25

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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