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
2.1
Zinc : Copper
4.5
Potassium : Sodium
2.1
Calcium : Magnesium
0.7
Iron : Copper
6.8
Calcium : Phosphorus
0.8

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
Iron 19%
Manganese 21%
Sodium 22%
Thiamin (B1) 34%
Zinc 34%
Calcium 36%
Phosphorus 40%
Vitamin E 40%
Folate 46%
Potassium 50%
Panto Acid (B5) 56%
Vitamin B6 60%
Vitamin D 62%
Cystine 116%
Vitamin B-12 111%
Riboflavin (B2) 169%
Vitamin C 74%
Vitamin A 130%
Selenium 85%
Copper 63%
Magnesium 133%

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 656.1 3.31 13%
beef brains 64.1 1.51 22%
headcheese -217.6 1.57 20%
whole egg 562.9 1.43 30%
lamb brains 74.8 1.54 27%
sweetbread -369.5 3.18 12%
liverwurst 124.1 3.26 16%
egg yolk -6.1 2.75 18%
cream cheese -322.9 3.50 11%
liver pate -157.8 3.19 16%
ham 6.4 1.49 29%
lamb liver 2008.7 1.68 48%
feta cheese -151.7 2.64 22%
goat cheese -299.3 2.64 21%
camembert -206.5 3.00 21%
frankfurter -707.2 2.90 17%
turkey -93.2 2.21 28%
pork stomach, cooked -128.7 1.57 32%
brie -244.2 3.34 19%
pork sausage -264.7 3.25 20%
greek yogurt -2.4 0.97 37%
knackwurst -858.4 3.07 16%
meatballs -739.0 2.86 19%
veal liver 2295.1 1.92 55%
bratwurst -685.2 3.33 16%
beef tripe -190.6 0.94 38%
beef sausage -606.5 3.32 18%
salami -351.7 3.78 18%
turkey liver 1271.3 1.89 47%
lamb kidney 1275.9 1.12 52%
sour cream (light) -1163.5 1.36 26%
ricotta -890.5 1.74 27%
blue cheese -270.3 3.53 21%
bologna -1557.9 3.10 11%
lamb (lean) 532.9 1.44 43%
muenster cheese -320.5 3.68 21%
monterey cheese -305.5 3.73 21%
sandwich spread, pork -266.8 2.35 30%
ground beef, 80/20 -1.3 2.70 31%
Poultry salad sandwich spread -213.6 2.00 33%
pork liver 2142.8 1.65 59%
chicken liver 1195.9 1.72 50%
scrapple, pork -89.2 2.13 34%
beef liver 2134.1 1.75 60%
swiss cheese -225.0 3.93 22%
colby -329.1 3.94 21%
beef rib eye steak -150.0 2.48 33%
edam cheese -412.4 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3053.7 1.43 47%
mackerel 78.8 3.05 14%
caviar 514.0 2.64 33%
sardine 248.1 2.08 38%
herring 61.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 48.1 0.17 7%
olives -12.1 1.45 3%
alfalfa 78.4 0.23 19%
escarole 198.0 0.19 24%
chicory greens 88.6 0.23 23%
avocado -935.8 1.60 8%
blackberries 94.0 0.43 27%
corn bran -422.7 2.24 12%
coriander 14.8 0.23 30%
raspberries 6.8 0.52 30%
beet greens 112.3 0.22 35%
banana pepper 236.4 0.27 36%
collards 313.1 0.33 37%
eggplant 12.7 0.25 35%
wheat bran 1633.1 2.16 38%
mustard greens 191.7 0.27 36%
jalapeno peppers 232.4 0.27 37%
sauerkraut 108.3 0.19 39%
red peppers 306.2 0.31 40%
sunflower seeds 1108.8 5.46 15%
zucchini 155.8 0.17 40%
cucumber 45.6 0.12 40%
pickles 45.6 0.12 40%
tofu -32.3 0.83 34%
turnip greens 544.0 0.29 44%
chayote 74.9 0.24 41%
spinach 789.1 0.23 49%
radishes 49.3 0.16 43%
edamame 419.4 1.21 41%
summer squash 124.6 0.19 45%
arugula 27.7 0.25 45%
coconut meat -1396.6 3.54 10%
parsley 263.6 0.36 48%
asparagus 312.8 0.22 50%
flax seed -275.2 5.34 12%
artichokes 288.0 0.47 49%
celery 125.2 0.18 50%
brussel sprouts 244.9 0.42 50%
lettuce 63.5 0.15 50%
okra 148.8 0.22 50%
cauliflower 163.0 0.25 50%
chives 11.1 0.30 48%
broccoli 235.1 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) 95 190
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 April 09 2019 while her least nutrient-dense day is April 04 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