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
3.2
Zinc : Copper
18.0
Potassium : Sodium
2.5
Calcium : Magnesium
1.8
Iron : Copper
3.5
Calcium : Phosphorus
1.7

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 20%
Iron 26%
Manganese 34%
Phosphorus 35%
Potassium 55%
Omega-3 59%
Calcium 74%
Selenium 78%
Leucine 82%
Thiamin (B1) 84%
Valine 87%
Folate 92%
Lysine 100%
Cystine 164%
Vitamin B-6 114%
Riboflavin (B2) 222%
Vitamin D 301%
Vitamin E 132%
Vitamin A 239%
Copper 166%
Zinc 369%
Magnesium 114%

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
chicken liver 21.1 1.72 50%
lamb liver 18.4 1.68 48%
veal liver 20.1 1.92 55%
beef liver 20.6 1.75 60%
lamb kidney 17.2 1.12 52%
pork liver 19.8 1.65 59%
turkey liver 16.5 1.89 47%
turkey heart 12.2 1.74 47%
beef kidney 13.0 1.57 52%
whole egg 6.5 1.43 30%
lamb heart 10.4 1.61 48%
lamb lungs 11.7 0.95 58%
beef roast 10.5 1.78 48%
bison 11.5 1.71 53%
pork chops 11.5 1.74 54%
porterhouse steak (fat trimmed) 9.9 1.45 50%
rib eye fillet 9.4 1.99 45%
lamb sweetbread 7.9 1.44 43%
lamb brains 3.3 1.54 27%
roast beef 7.1 2.19 38%
pork loin 7.3 1.93 41%
lamb (lean) 7.0 1.44 43%
ground pork 10.4 1.85 54%
pork ribs 7.1 2.16 39%
pork (lean) 8.1 2.09 44%
roast pork 7.1 1.99 41%
pork shoulder 10.4 1.62 56%
sirloin steak (lean) 10.7 1.77 57%
leg ham 10.1 1.65 56%
chicken drumstick 7.6 1.49 47%
beef tripe 8.8 1.03 55%
egg yolk 2.2 2.75 18%
chuck steak 9.2 1.94 51%
chicken breast 10.7 1.48 60%
liver sausage 1.5 3.31 13%
beef heart 8.8 1.79 52%
beef brains 0.7 1.51 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 15.1 1.43 47%
salmon 12.7 1.56 52%
flounder 12.8 0.86 57%
crab 16.1 0.83 71%
crayfish 14.7 0.82 67%
caviar 9.2 2.64 33%
trout 10.1 1.68 45%
oysters 12.2 1.02 59%
mussel 12.9 0.86 63%
sturgeon 9.9 1.35 49%
anchovy 9.8 2.10 44%
halibut 13.7 1.11 66%
sardine 8.0 2.08 38%
lobster 14.2 0.89 71%
tuna 10.5 1.84 52%
rockfish 12.6 1.09 66%
perch 11.3 0.96 62%
octopus 14.7 1.64 71%
pollock 13.1 1.11 69%
herring 6.4 2.17 36%
mackerel 2.1 3.05 14%
shrimp 12.1 1.19 69%

Plant based foods

food name nutrient density energy density insulin load
endive 14.5 0.17 7%
spinach 25.0 0.23 49%
coriander 17.3 0.23 30%
chicory greens 15.6 0.23 23%
alfalfa 13.6 0.23 19%
beet greens 16.5 0.22 35%
asparagus 19.2 0.22 50%
watercress 22.1 0.11 65%
turnip greens 16.9 0.29 44%
chard 17.2 0.19 51%
escarole 10.1 0.19 24%
mustard greens 12.7 0.27 36%
chinese cabbage 16.8 0.12 54%
lettuce 15.5 0.15 50%
wheat bran 15.1 2.16 38%
chives 14.4 0.30 48%
parsley 12.9 0.36 48%
seaweed (laver) 21.1 0.35 80%
arugula 11.8 0.25 45%
portabella mushrooms 14.2 0.29 55%
spirulina 17.3 0.26 70%
collards 8.2 0.33 37%
zucchini 8.8 0.17 40%
amaranth leaves 20.3 0.21 86%
white mushroom 14.7 0.22 65%
broccoli 10.6 0.35 50%
banana pepper 6.3 0.27 36%
jalapeno peppers 6.6 0.27 37%
okra 9.7 0.22 50%
sauerkraut 5.1 0.19 39%
blackberries 2.4 0.43 27%
kale 10.4 0.28 60%
cauliflower 7.8 0.25 50%
red peppers 5.4 0.31 40%
olives -2.3 1.45 3%
summer squash 6.1 0.19 45%
tofu 4.0 0.83 34%
shiitake mushroom 8.5 0.39 58%
celery 5.9 0.18 50%
radishes 3.9 0.16 43%
eggplant 1.8 0.25 35%

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) 80 170
fat (g) 20 90
carbs (g) 0 85
energy (calories) 1250

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 February 17 2019 while her least nutrient-dense day is February 13 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes