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
2.5
Zinc : Copper
16.3
Potassium : Sodium
4.9
Calcium : Magnesium
1.1
Iron : Copper
12.5
Calcium : Phosphorus
0.2

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
Calcium 12%
Sodium 16%
Manganese 17%
Iron 21%
Vitamin E 23%
Magnesium 29%
Thiamin (B1) 35%
Vitamin D 35%
Copper 37%
Folate 39%
Vitamin A 43%
Phosphorus 44%
Vitamin B6 63%
Omega-3 129%
Cystine 146%
Vitamin B-12 118%
Riboflavin (B2) 88%
Vitamin C 125%
Selenium 154%
Zinc 75%

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
beef brains 282.6 1.51 22%
liver sausage 291.9 3.31 13%
whole egg 526.8 1.43 30%
headcheese -219.4 1.57 20%
lamb brains 270.6 1.54 27%
sweetbread -158.5 3.18 12%
lamb liver 1956.9 1.68 48%
liverwurst 58.6 3.26 16%
egg yolk -90.6 2.75 18%
cream cheese -277.6 3.50 11%
ham 8.0 1.49 29%
liver pate -184.1 3.19 16%
feta cheese -137.6 2.64 22%
goat cheese -285.2 2.64 21%
camembert -190.5 3.00 21%
frankfurter -644.0 2.90 17%
turkey -84.7 2.21 28%
pork stomach, cooked -108.4 1.57 32%
pork sausage -216.8 3.25 20%
greek yogurt -2.0 0.97 37%
brie -218.6 3.34 19%
knackwurst -751.0 3.07 16%
meatballs -602.3 2.86 19%
bratwurst -559.1 3.33 16%
turkey liver 1196.8 1.89 47%
veal liver 1931.9 1.92 55%
beef tripe -164.2 0.94 38%
beef sausage -545.0 3.32 18%
salami -283.9 3.78 18%
ricotta -788.0 1.74 27%
blue cheese -252.1 3.53 21%
lamb kidney 1049.6 1.12 52%
lamb (lean) 449.0 1.44 43%
sour cream (light) -1055.1 1.36 26%
muenster cheese -283.3 3.68 21%
monterey cheese -272.2 3.73 21%
ground beef, 80/20 -1.2 2.70 31%
sandwich spread, pork -240.9 2.35 30%
Poultry salad sandwich spread -189.3 2.00 33%
bologna -1481.2 3.10 11%
scrapple, pork -89.2 2.13 34%
swiss cheese -178.9 3.93 22%
beef kidney 1064.7 1.57 52%
colby -293.7 3.94 21%
pork loin 299.8 1.93 41%
roast ham 197.3 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3837.5 1.43 47%
mackerel 200.8 3.05 14%
sardine 636.7 2.08 38%
caviar 530.6 2.64 33%
salmon 1447.6 1.56 52%
herring 144.5 2.17 36%
mollusks conch 1135.0 1.30 54%
trout 548.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 35.5 0.17 7%
olives -10.1 1.45 3%
alfalfa 55.8 0.23 19%
chicory greens 69.6 0.23 23%
escarole 136.5 0.19 24%
avocado -816.7 1.60 8%
blackberries 75.3 0.43 27%
coriander 11.7 0.23 30%
corn bran -430.1 2.24 12%
raspberries -9.4 0.52 30%
banana pepper 215.8 0.27 36%
beet greens 92.4 0.22 35%
eggplant 4.6 0.25 35%
collards 242.7 0.33 37%
mustard greens 156.1 0.27 36%
wheat bran 1320.8 2.16 38%
jalapeno peppers 130.6 0.27 37%
red peppers 284.2 0.31 40%
sauerkraut 56.6 0.19 39%
zucchini 180.6 0.17 40%
pickles 21.2 0.12 40%
cucumber 21.2 0.12 40%
edamame 681.0 1.21 41%
turnip greens 440.2 0.29 44%
sunflower seeds 790.6 5.46 15%
tofu -113.1 0.83 34%
chayote 48.0 0.24 41%
spinach 686.7 0.23 49%
radishes 35.3 0.16 43%
summer squash 137.2 0.19 45%
brazil nuts 515.3 6.59 9%
arugula 19.9 0.25 45%
parsley 204.2 0.36 48%
asparagus 276.6 0.22 50%
coconut meat -1308.7 3.54 10%
flax seed -198.4 5.34 12%
brussel sprouts 223.0 0.42 50%
artichokes 220.6 0.47 49%
okra 140.3 0.22 50%
celery 88.5 0.18 50%
lettuce 50.9 0.15 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) 95 180
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 January 23 2020 while her least nutrient-dense day is January 28 2020.

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