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).

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
2.4
Zinc : Copper
13.5
Potassium : Sodium
1.1
Calcium : Magnesium
2.4
Iron : Copper
9.8
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
Vitamin E 53%
Iron 58%
Calcium 69%
Folate 76%
Potassium 105%
Leucine 114%
Valine 114%
Manganese 115%
Panto Acid (B5) 115%
Copper 119%
Magnesium 120%
Thiamin (B1) 120%
Niacin (B3) 127%

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 1429.6 1.75 60%
lamb liver 1346.0 1.68 48%
lamb kidney 942.8 1.12 52%
veal liver 1337.2 1.92 55%
pork chops 1206.7 1.74 54%
pork liver 1115.9 1.65 59%
egg white 216.4 0.52 74%
lamb (lean) 691.2 1.44 43%
chicken liver 750.9 1.72 50%
beef kidney 658.7 1.57 52%
beef tripe 356.1 1.03 55%
kefir (low fat) -0.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1555.2 1.43 47%
crab 796.8 0.83 71%
lobster 767.8 0.89 71%
halibut 755.3 1.11 66%
mussel 582.3 0.86 63%
mollusks conch 735.0 1.30 54%
crayfish 465.4 0.82 67%
salmon 840.3 1.56 52%
rockfish 503.5 1.09 66%
octopus 706.9 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 678.6 0.23 49%
turnip greens 579.6 0.29 44%
snap beans 379.0 0.15 58%
amaranth leaves 386.3 0.21 86%
portabella mushrooms 416.3 0.29 55%
artichokes 475.7 0.47 49%
asparagus 283.8 0.22 50%
chinese cabbage 216.4 0.12 54%
pumpkin 230.1 0.20 76%
mung beans 201.0 0.19 74%
escarole 195.4 0.19 24%
banana pepper 225.3 0.27 36%
kale 219.3 0.28 60%
zucchini 148.5 0.17 40%
parsley 243.4 0.36 48%
cauliflower 182.4 0.25 50%
celery 141.8 0.18 50%
jalapeno peppers 185.8 0.27 37%
shiitake mushroom 251.6 0.39 58%
summer squash 144.5 0.19 45%
brussel sprouts 259.0 0.42 50%
okra 149.0 0.22 50%
watercress 75.6 0.11 65%
onions 189.7 0.32 65%
mustard greens 159.3 0.27 36%
winter squash 231.4 0.40 69%
sauerkraut 113.6 0.19 39%
broccoli 200.2 0.35 50%
peas 236.5 0.42 65%
collards 186.4 0.33 37%
pickles 68.5 0.12 40%
cucumber 68.5 0.12 40%
wheat bran 1173.9 2.16 38%
turnips 105.5 0.21 51%
white mushroom 109.6 0.22 65%
chard 89.8 0.19 51%
butternut squash 231.2 0.45 75%
lettuce 56.8 0.15 50%
seaweed (laver) 162.1 0.35 80%
coconut water 74.9 0.19 66%
radishes 54.3 0.16 43%
soybeans (sprouted) 411.7 0.81 49%
red peppers 139.2 0.31 40%
beet greens 86.5 0.22 35%
alfalfa 86.4 0.23 19%
rhubarb 71.4 0.21 55%
radicchio 79.0 0.23 68%
chicory greens 77.0 0.23 23%
endive 45.4 0.17 7%
chayote 77.4 0.24 41%
blackberries 164.6 0.43 27%
eggplant 61.8 0.25 35%
mulberries 158.4 0.43 74%
cabbage 44.4 0.23 55%
celeriac 149.2 0.42 72%
jerusalem-artichokes 299.5 0.73 87%
edamame 560.8 1.21 41%
arugula 27.3 0.25 45%
red cabbage 53.6 0.29 55%
lemongrass 429.6 0.99 93%
coriander 13.3 0.23 30%
pinto beans 8.1 0.22 83%
spirulina 15.6 0.26 70%
boysenberries 135.4 0.50 54%
turnips -21.2 0.22 61%
oat bran 1195.6 2.46 65%
limes 10.3 0.30 70%
chives 9.6 0.30 48%
beets 60.9 0.43 70%
carrots 38.9 0.41 64%
carambola -25.3 0.31 56%
seaweed (wakame) 47.1 0.45 79%
seaweed (kelp) 27.5 0.43 77%
strawberries -34.2 0.32 49%
raspberries 72.9 0.52 30%
lentils 418.5 1.16 64%
cantaloupe -36.7 0.34 70%
gooseberries -1.2 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) 75 370
fat (g) 45 90
carbs (g) 0 110
energy (calories) 1550

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 March 09 2020 while her least nutrient-dense day is March 13 2020.

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