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
1.0
Zinc : Copper
6.0
Potassium : Sodium
2.2
Calcium : Magnesium
1.5
Iron : Copper
9.9
Calcium : Phosphorus
0.6

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 19%
Iron 29%
Vitamin E 30%
Calcium 35%
Vitamin D 44%
Thiamin (B1) 45%
Potassium 46%
Folate 50%
Zinc 50%
Phosphorus 53%
Manganese 55%
Panto Acid (B5) 61%
Niacin (B3) 63%
Cystine 134%
Vitamin B-12 92%
Vitamin B-6 81%
Riboflavin (B2) 111%
Vitamin C 165%
Vitamin A 148%
Selenium 91%
Copper 67%
Magnesium 64%

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 702.3 3.31 13%
beef brains 73.9 1.51 22%
headcheese -245.3 1.57 20%
whole egg 410.2 1.43 30%
lamb brains 71.7 1.54 27%
liverwurst 108.9 3.26 16%
sweetbread -464.4 3.18 12%
cream cheese -349.1 3.50 11%
ham 8.2 1.49 29%
liver pate -178.4 3.19 16%
lamb liver 2188.9 1.68 48%
egg yolk -289.0 2.75 18%
feta cheese -168.8 2.64 22%
goat cheese -331.4 2.64 21%
frankfurter -745.8 2.90 17%
camembert -227.7 3.00 21%
turkey -88.6 2.21 28%
pork sausage -267.5 3.25 20%
brie -269.1 3.34 19%
greek yogurt -2.7 0.97 37%
pork stomach, cooked -162.8 1.57 32%
knackwurst -916.5 3.07 16%
bratwurst -723.8 3.33 16%
meatballs -791.8 2.86 19%
veal liver 2456.1 1.92 55%
lamb (lean) 780.8 1.44 43%
beef sausage -637.2 3.32 18%
beef tripe -218.0 0.94 38%
salami -362.0 3.78 18%
lamb kidney 1406.0 1.12 52%
turkey liver 1354.5 1.89 47%
bologna -1674.4 3.10 11%
blue cheese -294.3 3.53 21%
ricotta -987.9 1.74 27%
sour cream (light) -1307.1 1.36 26%
muenster cheese -350.9 3.68 21%
monterey cheese -334.6 3.73 21%
sandwich spread, pork -286.6 2.35 30%
ground beef, 80/20 -1.1 2.70 31%
Poultry salad sandwich spread -229.1 2.00 33%
chicken liver 1295.5 1.72 50%
beef liver 2379.9 1.75 60%
pork liver 2236.3 1.65 59%
scrapple, pork -97.3 2.13 34%
pork loin 424.4 1.93 41%
colby -359.8 3.94 21%
swiss cheese -252.1 3.93 22%
beef rib eye steak -140.5 2.48 33%
roast ham 253.8 1.78 41%
ground turkey -345.2 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2991.5 1.43 47%
mackerel 67.6 3.05 14%
caviar 478.5 2.64 33%
sardine 267.9 2.08 38%
herring 61.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 48.4 0.17 7%
olives -13.9 1.45 3%
alfalfa 78.5 0.23 19%
escarole 196.2 0.19 24%
chicory greens 88.8 0.23 23%
avocado -1006.6 1.60 8%
blackberries 87.2 0.43 27%
corn bran -455.0 2.24 12%
coriander 15.3 0.23 30%
raspberries -4.6 0.52 30%
beet greens 111.9 0.22 35%
banana pepper 254.5 0.27 36%
wheat bran 1784.9 2.16 38%
eggplant 15.0 0.25 35%
collards 308.8 0.33 37%
mustard greens 194.9 0.27 36%
jalapeno peppers 228.0 0.27 37%
sauerkraut 101.5 0.19 39%
red peppers 316.1 0.31 40%
zucchini 158.9 0.17 40%
pickles 40.6 0.12 40%
cucumber 40.6 0.12 40%
tofu -65.0 0.83 34%
turnip greens 539.1 0.29 44%
sunflower seeds 983.5 5.46 15%
chayote 72.5 0.24 41%
spinach 789.9 0.23 49%
radishes 47.6 0.16 43%
summer squash 126.4 0.19 45%
edamame 365.1 1.21 41%
arugula 27.2 0.25 45%
coconut meat -1519.6 3.54 10%
parsley 271.8 0.36 48%
asparagus 326.8 0.22 50%
artichokes 290.9 0.47 49%
celery 125.3 0.18 50%
lettuce 64.1 0.15 50%
okra 156.5 0.22 50%
brussel sprouts 233.2 0.42 50%
chives 11.1 0.30 48%
cauliflower 162.8 0.25 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 June 20 2019 while her least nutrient-dense day is June 18 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