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 fat loss with a low insulin load diet.

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).

supplements

The supplements listed below will provide Cindy 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
3.7
Zinc : Copper
3.5
Potassium : Sodium
2.0
Calcium : Magnesium
3.7
Iron : Copper
1.8
Calcium : Phosphorus
0.7

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 16%
Sodium 53%
Iron 61%
Vitamin E 71%
Manganese 95%
Folate 98%
Magnesium 101%
Vitamin C 108%
Thiamin (B1) 114%
Potassium 117%
Vitamin K1 118%
Calcium 138%
Phosphorus 178%
Cystine 323%
Vitamin B-6 187%
Riboflavin (B2) 432%
Vitamin A 492%
Selenium 204%
Zinc 327%

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 weight loss & blood sugar control . 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
chicken liver 13.4 1.72 50%
turkey liver 11.2 1.89 47%
pork liver 13.1 1.65 59%
veal liver 11.0 1.92 55%
lamb liver 9.1 1.68 48%
lamb kidney 9.0 1.12 52%
beef liver 11.1 1.75 60%
turkey heart 7.0 1.74 47%
whole egg 3.3 1.43 30%
liver sausage 1.4 3.31 13%
egg yolk 1.3 2.75 18%
liverwurst 1.2 3.26 16%
beef kidney 5.6 1.57 52%
ham 0.8 1.49 29%
beef brains -0.6 1.51 22%
lamb lungs 5.4 0.95 58%
bison 4.8 1.71 53%
beef roast 3.8 1.78 48%
lamb brains -0.6 1.54 27%
pork chops 4.5 1.74 54%
lamb heart 3.2 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 7.9 1.43 47%
caviar 6.2 2.64 33%
mackerel 1.8 3.05 14%
mussel 7.8 0.86 63%
oysters 6.6 1.02 59%
salmon 5.5 1.56 52%
mollusks conch 5.5 1.30 54%
trout 3.8 1.68 45%
anchovy 4.0 2.10 44%
sardine 2.6 2.08 38%
flounder 4.5 0.86 57%
halibut 6.2 1.11 66%
herring 1.9 2.17 36%
crab 6.7 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
endive 15.1 0.17 7%
coriander 18.8 0.23 30%
spinach 21.6 0.23 49%
chicory greens 16.8 0.23 23%
beet greens 18.3 0.22 35%
mustard greens 14.9 0.27 36%
lettuce 16.5 0.15 50%
turnip greens 15.5 0.29 44%
chard 16.4 0.19 51%
asparagus 16.3 0.22 50%
escarole 11.3 0.19 24%
chives 15.1 0.30 48%
chinese cabbage 15.7 0.12 54%
parsley 14.4 0.36 48%
watercress 17.3 0.11 65%
arugula 13.2 0.25 45%
collards 11.3 0.33 37%
alfalfa 7.8 0.23 19%
broccoli 12.3 0.35 50%
wheat bran 12.0 2.16 38%
kale 12.9 0.28 60%
zucchini 9.2 0.17 40%
red peppers 9.2 0.31 40%
seaweed (laver) 16.6 0.35 80%
okra 10.5 0.22 50%
jalapeno peppers 8.1 0.27 37%
amaranth leaves 17.0 0.21 86%
banana pepper 7.6 0.27 36%
sauerkraut 7.5 0.19 39%
brussel sprouts 8.5 0.42 50%
summer squash 7.4 0.19 45%
celery 7.7 0.18 50%
radishes 6.1 0.16 43%
cauliflower 7.3 0.25 50%
blackberries 3.2 0.43 27%
onions 9.4 0.32 65%
portabella mushrooms 7.5 0.29 55%
cabbage 7.3 0.23 55%
radicchio 9.3 0.23 68%
spirulina 9.5 0.26 70%
cucumber 3.7 0.12 40%
pickles 3.7 0.12 40%
snap beans 6.8 0.15 58%
raspberries 1.9 0.52 30%
olives -2.1 1.45 3%
white mushroom 7.9 0.22 65%
chayote 3.3 0.24 41%
eggplant 2.1 0.25 35%
peas 7.9 0.42 65%
avocado -1.8 1.60 8%
seaweed (kelp) 9.4 0.43 77%
artichokes 4.3 0.47 49%
red cabbage 5.1 0.29 55%
shiitake mushroom 5.6 0.39 58%
yeast extract spread 7.5 1.85 59%
edamame 3.1 1.21 41%
mung beans 7.6 0.19 74%
carrots 5.9 0.41 64%
turnips 3.0 0.21 51%
corn bran -2.0 2.24 12%
soybeans (sprouted) 3.1 0.81 49%
winter squash 6.0 0.40 69%
tofu 0.0 0.83 34%
strawberries 2.0 0.32 49%

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) 95 190
fat (g) 20 105
carbs (g) 0 100
energy (calories) 1400

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 February 14 2019 while her least nutrient-dense day is February 12 2019.

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)
Cream, Fluid, Heavy Whipping 809
Blueberries, Frozen, Unsweetened 88
Pecans, Raw 196
Yogurt, Homemade - 24 hour fermentation 447
Coffee, Prepared From Grounds 9
Green Tea, Brewed, Unsweetened 7
Hamburger or Ground Beef, 85% Lean 340
Bacon, Pork 225

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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