Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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.

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 her 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
10.6
Zinc : Copper
102.6
Potassium : Sodium
0.4
Calcium : Magnesium
0.8
Iron : Copper
8.1
Calcium : Phosphorus
1.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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, methylation.

nutrient % DRI prioritize
Omega-3 9%
Iron 14%
Phosphorus 32%
Leucine 37%
Lysine 37%
Copper 38%
Valine 38%
Methionine 39%
Isoleucine 41%
Potassium 44%
Histidine 45%
Threonine 46%
Tryptophan 51%
Folate 142%
Niacin (B3) 383%
Vitamin A 341%
Selenium 391%
Zinc 489%
Magnesium 209%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
turkey 36530.8 1.89 50%
lamb (lean) 4988.7 1.44 43%
pork chops 4366.4 1.74 54%
egg white 1701.3 0.52 74%
lamb kidney 1919.7 1.12 52%
rib eye fillet 3085.3 1.99 45%
pork liver 2596.7 1.65 59%
lamb liver 2605.7 1.68 48%
pork loin 2891.7 1.93 41%
beef liver 2635.8 1.75 60%
chicken breast 2223.7 1.48 60%
veal liver 2629.3 1.92 55%
cottage cheese (low fat) 1123.9 0.81 63%
beef kidney 2061.3 1.57 52%
porterhouse steak (fat trimmed) 1722.5 1.45 50%
beef tripe 1134.1 1.03 55%
beef roast 2126.8 1.78 48%
pork shoulder 1815.2 1.62 56%
ground pork 2079.1 1.85 54%
leg ham 1780.7 1.65 56%
beef heart 1964.5 1.79 52%
chicken drumstick 1545.0 1.49 47%
lamb heart 1698.1 1.61 48%
ground beef (lean) 1412.5 1.44 60%
bison 1738.9 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4566.1 1.43 47%
halibut 3356.3 1.11 66%
salmon 3845.9 1.56 52%
rockfish 2881.0 1.09 66%
lobster 2570.2 0.89 71%
crab 2340.4 0.83 71%
clam 3009.2 1.42 73%
flounder 1813.0 0.86 57%
mussel 1483.3 0.86 63%
crayfish 1384.7 0.82 67%
octopus 2183.7 1.64 71%
whiting 1485.8 1.16 66%
orange roughy 1279.1 1.05 70%
pollock 1322.0 1.11 69%
tuna 2129.7 1.84 52%
molluscs 428.8 0.69 77%
perch 765.4 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 777.6 0.23 49%
turnip greens 734.7 0.29 44%
amaranth leaves 498.2 0.21 86%
chinese cabbage 269.1 0.12 54%
portabella mushrooms 459.1 0.29 55%
watercress 97.9 0.11 65%
asparagus 258.0 0.22 50%
mung beans 190.2 0.19 74%
zucchini 99.4 0.17 40%
lettuce 48.2 0.15 50%
snap beans 42.3 0.15 58%
escarole 88.9 0.19 24%
chard 88.6 0.19 51%
white mushroom 120.6 0.22 65%
alfalfa 99.0 0.23 19%
endive 28.2 0.17 7%
mustard greens 141.0 0.27 36%
banana pepper 136.0 0.27 36%
artichokes 409.1 0.47 49%
summer squash 31.5 0.19 45%
cauliflower 99.6 0.25 50%
pickles -70.1 0.12 40%
cucumber -70.1 0.12 40%
radishes -24.2 0.16 43%
parsley 232.0 0.36 48%
rhubarb 39.7 0.21 55%
seaweed (laver) 223.6 0.35 80%
kale 128.2 0.28 60%
beet greens 57.8 0.22 35%
okra 48.6 0.22 50%
chicory greens 48.2 0.23 23%
celery -24.8 0.18 50%
radicchio 31.5 0.23 68%
sauerkraut -23.7 0.19 39%
coriander 11.5 0.23 30%
turnips -12.9 0.21 51%
pinto beans 8.4 0.22 83%
arugula 26.7 0.25 45%
spirulina 22.0 0.26 70%
pumpkin -79.8 0.20 76%
cabbage -67.9 0.23 55%
coconut water -115.3 0.19 66%
onions 42.3 0.32 65%
broccoli 83.9 0.35 50%
chives 10.4 0.30 48%
eggplant -67.9 0.25 35%
jalapeno peppers -53.0 0.27 37%
shiitake mushroom 100.8 0.39 58%
celeriac 102.0 0.42 72%
collards -16.6 0.33 37%
red cabbage -75.9 0.29 55%
chayote -167.8 0.24 41%
limes -121.1 0.30 70%
mulberries 42.8 0.43 74%
blackberries 42.6 0.43 27%
turnips -216.4 0.22 61%
brussel sprouts 36.2 0.42 50%
peas 26.5 0.42 65%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 185
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1350

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is November 04 2019 while her least nutrient-dense day is October 17 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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