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
2.6
Zinc : Copper
6.8
Potassium : Sodium
2.1
Calcium : Magnesium
1.9
Iron : Copper
8.0
Calcium : Phosphorus
0.6

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 55%
Sodium 64%
Manganese 89%
Calcium 91%
Vitamin E 106%
Phosphorus 120%
Magnesium 130%
Zinc 130%
Panto Acid (B5) 139%
Folate 141%
Potassium 143%
Copper 155%
Niacin (B3) 162%

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 971.1 1.92 55%
beef liver 877.7 1.75 60%
pork liver 811.4 1.65 59%
lamb kidney 530.2 1.12 52%
lamb liver 613.8 1.68 48%
chicken liver 557.3 1.72 50%
lamb (lean) 367.7 1.44 43%
beef tripe 220.4 1.03 55%
turkey liver 376.4 1.89 47%
beef kidney 293.8 1.57 52%
lean pastrami 117.1 0.95 73%
kefir (low fat) -0.3 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 552.4 1.43 47%
mollusks conch 445.6 1.30 54%
mussel 326.3 0.86 63%
crab 297.7 0.83 71%
lobster 202.3 0.89 71%
oysters 178.7 1.02 59%
octopus 265.7 1.64 71%
crayfish 98.0 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1216.7 3.78 69%
sunflower seeds 1543.4 5.46 15%
wheat bran 759.9 2.16 38%
spinach 343.6 0.23 49%
turnip greens 265.8 0.29 44%
snap beans 207.4 0.15 58%
amaranth leaves 212.4 0.21 86%
pumpkin 149.0 0.20 76%
portabella mushrooms 168.2 0.29 55%
asparagus 146.4 0.22 50%
edamame 346.0 1.21 41%
escarole 134.9 0.19 24%
red peppers 150.1 0.31 40%
jalapeno peppers 136.0 0.27 37%
chinese cabbage 104.8 0.12 54%
lemongrass 274.9 0.99 93%
shiitake mushroom 151.4 0.39 58%
lentils 308.9 1.16 64%
parsley 141.1 0.36 48%
collards 137.5 0.33 37%
broccoli 134.4 0.35 50%
mung beans 98.0 0.19 74%
celery 92.7 0.18 50%
onions 120.4 0.32 65%
winter squash 136.9 0.40 69%
brussel sprouts 136.7 0.42 50%
artichokes 139.5 0.47 49%
cauliflower 92.3 0.25 50%
banana pepper 88.6 0.27 36%
butternut squash 125.3 0.45 75%
sauerkraut 66.8 0.19 39%
kale 81.8 0.28 60%
zucchini 58.9 0.17 40%
peas 108.1 0.42 65%
okra 63.2 0.22 50%
mustard greens 67.3 0.27 36%
seaweed (laver) 84.2 0.35 80%
blackberries 93.9 0.43 27%
summer squash 44.0 0.19 45%
radicchio 51.0 0.23 68%
cowpeas 239.9 1.16 69%
chard 40.6 0.19 51%
watercress 21.9 0.11 65%
white mushroom 45.8 0.22 65%
chicory greens 45.0 0.23 23%
radishes 29.9 0.16 43%
turnips 39.4 0.21 51%
lettuce 27.6 0.15 50%
alfalfa 41.0 0.23 19%
boysenberries 94.6 0.50 54%
beet greens 40.4 0.22 35%
endive 29.1 0.17 7%
mulberries 79.1 0.43 74%
pickles 17.0 0.12 40%
cucumber 17.0 0.12 40%
chayote 37.3 0.24 41%
eggplant 22.9 0.25 35%
cabbage 14.5 0.23 55%
arugula 15.1 0.25 45%
beets 49.6 0.43 70%
coriander 7.7 0.23 30%
pinto beans 3.6 0.22 83%
rhubarb -1.9 0.21 55%
red cabbage 14.7 0.29 55%
spirulina 5.7 0.26 70%
leeks 77.4 0.61 83%
strawberries 13.5 0.32 49%
chives 4.3 0.30 48%
seaweed (kelp) 27.6 0.43 77%
turnips -14.9 0.22 61%
seaweed (wakame) 31.0 0.45 79%
carrots 19.7 0.41 64%
limes -8.3 0.30 70%
raspberries 34.2 0.52 30%
soybeans (sprouted) 85.7 0.81 49%
coconut water -40.9 0.19 66%
celeriac 5.3 0.42 72%
carambola -19.9 0.31 56%
jerusalem-artichokes 56.1 0.73 87%
peaches -16.0 0.39 70%

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) 65 205
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 September 19 2019 while her least nutrient-dense day is October 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