Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Cindy get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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 Cindy’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
8.0
Zinc : Copper
10.8
Potassium : Sodium
2.0
Calcium : Magnesium
2.7
Iron : Copper
10.7
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Cindy’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: hypothyroidism, inflammation.

nutrient % DRI prioritize
Vitamin D 40%
Vitamin K1 41%
Folate 59%
Vitamin E 95%
Iron 98%
Calcium 102%
Sodium 116%
Vitamin C 122%
Omega-3 130%
Thiamin (B1) 132%
Niacin (B3) 145%
Magnesium 158%
Phosphorus 166%
Cystine 310%
Vitamin B12 377%
Vitamin B6 200%
Vitamin B2 (Riboflavin) 314%
Selenium 217%
Manganese 228%
Copper 184%
Zinc 224%

optimal foods for you

The foods listed below will provide Cindy with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
turkey 2324.6 1.89 50%
liver sausage 134.0 3.31 13%
lamb liver 1851.3 1.68 48%
veal liver 1775.3 1.92 55%
cream cheese -303.5 3.50 11%
gruyere cheese -254.3 4.13 22%
liverwurst -89.9 3.26 16%
sweetbread -197.5 3.18 12%
swiss cheese -205.2 3.93 22%
salami -287.8 3.78 18%
colby -323.3 3.94 21%
beef liver 1675.3 1.75 60%
liver pate -203.9 3.19 16%
monterey cheese -299.6 3.73 21%
cheddar cheese -474.1 4.10 20%
muenster cheese -312.8 3.68 21%
brie -241.7 3.34 19%
blue cheese -274.5 3.53 21%
pork sausage -215.2 3.25 20%
turkey liver 1073.3 1.89 47%
pork liver 1506.4 1.65 59%
chorizo -927.4 4.55 17%
camembert -211.1 3.00 21%
edam cheese -401.9 3.57 23%
gouda cheese -402.8 3.56 24%
bratwurst -578.4 3.33 16%
pork chops 1186.6 1.74 54%
beef brains 298.5 1.51 22%
feta cheese -153.1 2.64 22%
beef sausage -567.1 3.32 18%
egg yolk -379.0 2.75 18%
beef kidney 1100.2 1.57 52%
ground beef, 80/20 -0.9 2.70 31%
lamb brains 295.0 1.54 27%
pork ribs -806.5 3.61 18%
goat cheese -318.0 2.64 21%
chicken liver 876.4 1.72 50%
lamb kidney 1195.0 1.12 52%
pork loin 529.1 1.93 41%
whole egg 371.1 1.43 30%
lamb (lean) 744.2 1.44 43%
frankfurter -650.8 2.90 17%
pepperoni -1639.0 5.04 13%
turkey -77.7 2.21 28%
pork ribs 289.6 2.16 39%
knackwurst -794.4 3.07 16%
lamb -2466.1 6.39 5%
meatballs -637.7 2.86 19%
ground turkey -207.7 2.58 30%
beef rib eye steak -122.2 2.48 33%
sliced turkey pepperoni -51.2 2.43 35%
lamb rib -1002.5 3.61 19%
lamb heart 643.5 1.61 48%
beef rib, small end -341.7 2.78 31%
beef tenderloin steak -357.3 2.73 31%
beef loin -407.9 2.78 30%
beef rib, eye -300.1 2.65 32%
pork (lean) 277.1 2.09 44%
beef brisket, flat half -481.0 2.98 31%
flank, steak -289.3 2.63 33%
headcheese -242.0 1.57 20%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3783.7 1.43 47%
mackerel 193.0 3.05 14%
salmon 1700.4 1.56 52%
caviar 494.9 2.64 33%
sardine 667.7 2.08 38%
tuna 879.1 1.84 52%
mollusks conch 1100.6 1.30 54%
herring 146.2 2.17 36%
trout 601.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 155.8 6.59 9%
sunflower seeds 713.5 5.46 15%
hazelnuts -296.1 6.29 10%
sesame butter 12.2 5.86 21%
peanut butter -198.4 5.90 18%
walnuts -635.3 6.19 13%
flax seed -427.9 5.34 12%
wheat bran 1483.2 2.16 38%
pumpkin seeds -495.1 5.59 19%
almonds -1036.5 6.07 15%
sesame seeds -1493.7 6.31 10%
oat bran 1681.8 2.46 65%
olives -11.8 1.45 3%
lupin seeds 512.0 3.71 51%
pili nuts -2323.3 7.19 7%
pine nuts -2230.7 6.73 11%
corn bran -452.3 2.24 12%
butternuts -1851.3 6.12 17%
edamame 648.0 1.21 41%
endive 35.7 0.17 7%
almond butter -2105.5 6.14 16%
cashews -1722.2 5.80 26%

macronutrients

The macronutrient split of Cindy’s diet is shown in the chart below.

macro targets

While Cindy’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) 75 185
fat (g) 20 110
carbs (g) 0 115
energy (calories) 1750

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 Cindy’s food log based on the harder to find 50% of the essential nutrients. Cindy’s most nutrient dense day is September 14 2020 while her least nutrient-dense day is September 19 2020.

best and worst days

Cindy’s food diary for the best and worst days are shown below for comparison. Cindy 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