Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help SANDI 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 SANDI’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
1.2
Zinc : Copper
6.5
Potassium : Sodium
2.7
Calcium : Magnesium
1.2
Iron : Copper
9.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that SANDI’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
Sodium 15%
Iron 27%
Calcium 34%
Vitamin E 40%
Manganese 44%
Folate 46%
Potassium 46%
Thiamin (B1) 49%
Zinc 55%
Phosphorus 63%
Copper 68%
Magnesium 74%
Vitamin D 81%
Cystine 150%
Vitamin B-12 142%
Vitamin B-6 85%
Riboflavin (B2) 114%
Vitamin C 108%
Vitamin A 152%
Selenium 115%

optimal foods for you

The foods listed below will provide SANDI 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
liver sausage 553.4 3.31 13%
beef brains 37.0 1.51 22%
headcheese -217.6 1.57 20%
whole egg 433.8 1.43 30%
sweetbread -321.1 3.18 12%
liverwurst 98.4 3.26 16%
lamb brains 11.2 1.54 27%
cream cheese -312.3 3.50 11%
liver pate -153.8 3.19 16%
ham 4.3 1.49 29%
egg yolk -270.6 2.75 18%
lamb liver 1775.0 1.68 48%
feta cheese -149.4 2.64 22%
goat cheese -290.5 2.64 21%
camembert -206.7 3.00 21%
frankfurter -675.6 2.90 17%
turkey -93.2 2.21 28%
pork stomach, cooked -121.8 1.57 32%
brie -235.8 3.34 19%
greek yogurt -2.4 0.97 37%
pork sausage -255.4 3.25 20%
knackwurst -811.7 3.07 16%
bratwurst -642.4 3.33 16%
meatballs -720.3 2.86 19%
beef tripe -174.1 0.94 38%
beef sausage -581.2 3.32 18%
salami -340.1 3.78 18%
veal liver 2025.0 1.92 55%
ricotta -847.2 1.74 27%
turkey liver 1161.6 1.89 47%
lamb (lean) 515.9 1.44 43%
blue cheese -271.8 3.53 21%
sour cream (light) -1163.5 1.36 26%
muenster cheese -304.3 3.68 21%
bologna -1557.9 3.10 11%
monterey cheese -290.2 3.73 21%
lamb kidney 1085.7 1.12 52%
sandwich spread, pork -255.9 2.35 30%
ground beef, 80/20 -1.2 2.70 31%
Poultry salad sandwich spread -202.8 2.00 33%
scrapple, pork -89.2 2.13 34%
pork liver 1940.0 1.65 59%
chicken liver 1050.3 1.72 50%
swiss cheese -212.0 3.93 22%
colby -312.8 3.94 21%
beef rib eye steak -150.0 2.48 33%
edam cheese -389.3 3.57 23%
roast ham 183.8 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3000.2 1.43 47%
mackerel 78.8 3.05 14%
caviar 471.9 2.64 33%
sardine 264.0 2.08 38%
herring 62.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 41.1 0.17 7%
olives -11.1 1.45 3%
alfalfa 67.6 0.23 19%
chicory greens 76.8 0.23 23%
escarole 159.3 0.19 24%
avocado -1019.2 1.60 8%
blackberries 87.5 0.43 27%
corn bran -405.3 2.24 12%
coriander 13.7 0.23 30%
raspberries 0.5 0.52 30%
beet greens 109.1 0.22 35%
banana pepper 226.1 0.27 36%
wheat bran 1578.5 2.16 38%
collards 305.2 0.33 37%
eggplant 4.8 0.25 35%
mustard greens 188.6 0.27 36%
jalapeno peppers 208.8 0.27 37%
sauerkraut 107.7 0.19 39%
red peppers 292.2 0.31 40%
zucchini 145.4 0.17 40%
pickles 31.2 0.12 40%
cucumber 31.2 0.12 40%
turnip greens 550.4 0.29 44%
tofu -60.9 0.83 34%
chayote 48.4 0.24 41%
spinach 784.2 0.23 49%
sunflower seeds 732.4 5.46 15%
radishes 43.5 0.16 43%
edamame 433.3 1.21 41%
summer squash 118.5 0.19 45%
arugula 25.5 0.25 45%
coconut meat -1332.5 3.54 10%
parsley 254.4 0.36 48%
flax seed -134.6 5.34 12%
asparagus 305.1 0.22 50%
brazil nuts 304.2 6.59 9%
artichokes 275.7 0.47 49%
celery 103.9 0.18 50%
brussel sprouts 229.8 0.42 50%
lettuce 62.0 0.15 50%
okra 143.1 0.22 50%
chives 10.7 0.30 48%
broccoli 212.9 0.35 50%

macronutrients

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

macro targets

While SANDI’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) 95 195
fat (g) 20 95
carbs (g) 0 50
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 SANDI’s food log based on the harder to find 50% of the essential nutrients. SANDI’s most nutrient dense day is June 20 2019 while her least nutrient-dense day is September 21 2019.

best and worst days

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