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
1.7
Zinc : Copper
74.9
Potassium : Sodium
0.4
Calcium : Magnesium
0.3
Iron : Copper
6.0
Calcium : Phosphorus
1.3

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
Iron 12%
Phosphorus 17%
Calcium 25%
Methionine 34%
Potassium 34%
Tryptophan 34%
Lysine 38%
Threonine 40%
Histidine 41%
Valine 41%
Copper 46%
Omega-3 48%
Phenylalanine 48%
Folate 122%
Niacin (B3) 354%
Vitamin A 178%
Selenium 345%
Zinc 424%
Magnesium 255%

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 32399.0 1.89 50%
lamb (lean) 4463.4 1.44 43%
pork chops 3853.7 1.74 54%
egg white 1523.6 0.52 74%
pork liver 2399.8 1.65 59%
beef liver 2450.9 1.75 60%
rib eye fillet 2691.3 1.99 45%
pork loin 2526.3 1.93 41%
lamb kidney 1561.3 1.12 52%
veal liver 2468.5 1.92 55%
chicken breast 1929.9 1.48 60%
lamb liver 2064.7 1.68 48%
cottage cheese (low fat) 897.8 0.81 63%
beef kidney 1691.0 1.57 52%
beef tripe 987.7 1.03 55%
porterhouse steak (fat trimmed) 1481.6 1.45 50%
beef roast 1859.5 1.78 48%
pork shoulder 1600.5 1.62 56%
ground pork 1867.1 1.85 54%
leg ham 1545.4 1.65 56%
beef heart 1651.7 1.79 52%
chicken drumstick 1294.0 1.49 47%
ground beef (lean) 1233.8 1.44 60%
kefir (low fat) 0.1 0.41 64%
bison 1530.5 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3204.8 1.43 47%
halibut 2729.9 1.11 66%
lobster 2132.7 0.89 71%
salmon 2881.7 1.56 52%
crab 1958.8 0.83 71%
rockfish 2219.3 1.09 66%
clam 2402.3 1.42 73%
flounder 1287.9 0.86 57%
crayfish 1132.1 0.82 67%
mussel 1070.0 0.86 63%
octopus 1829.8 1.64 71%
orange roughy 1112.4 1.05 70%
whiting 1117.2 1.16 66%
pollock 1033.5 1.11 69%
welk 2755.2 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
spinach 730.0 0.23 49%
turnip greens 737.4 0.29 44%
amaranth leaves 476.9 0.21 86%
chinese cabbage 232.4 0.12 54%
portabella mushrooms 430.9 0.29 55%
asparagus 253.5 0.22 50%
watercress 83.8 0.11 65%
mung beans 187.7 0.19 74%
snap beans 93.3 0.15 58%
escarole 93.6 0.19 24%
lettuce 45.6 0.15 50%
chard 82.3 0.19 51%
zucchini 57.4 0.17 40%
white mushroom 116.5 0.22 65%
artichokes 397.0 0.47 49%
parsley 244.3 0.36 48%
banana pepper 139.9 0.27 36%
mustard greens 137.0 0.27 36%
endive 27.6 0.17 7%
kale 145.9 0.28 60%
radishes -1.2 0.16 43%
cauliflower 99.3 0.25 50%
alfalfa 77.1 0.23 19%
pickles -53.4 0.12 40%
cucumber -53.4 0.12 40%
rhubarb 47.7 0.21 55%
beet greens 61.8 0.22 35%
celery -1.5 0.18 50%
okra 56.6 0.22 50%
summer squash 14.5 0.19 45%
seaweed (laver) 194.8 0.35 80%
chicory greens 45.5 0.23 23%
sauerkraut 3.8 0.19 39%
radicchio 30.5 0.23 68%
turnips -3.0 0.21 51%
coriander 11.3 0.23 30%
pumpkin -31.4 0.20 76%
pinto beans 8.1 0.22 83%
arugula 26.0 0.25 45%
spirulina 20.5 0.26 70%
coconut water -75.5 0.19 66%
onions 61.6 0.32 65%
broccoli 101.8 0.35 50%
cabbage -50.0 0.23 55%
jalapeno peppers -9.4 0.27 37%
eggplant -49.2 0.25 35%
chives 10.0 0.30 48%
shiitake mushroom 96.6 0.39 58%
collards 23.2 0.33 37%
red cabbage -51.2 0.29 55%
chayote -133.9 0.24 41%
celeriac 70.1 0.42 72%
blackberries 63.8 0.43 27%
brussel sprouts 59.1 0.42 50%
mulberries 58.1 0.43 74%
turnips -184.6 0.22 61%
red peppers -87.4 0.31 40%
limes -111.3 0.30 70%
peas 17.5 0.42 65%
seaweed (kelp) 5.5 0.43 77%

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 95
carbs (g) 0 60
energy (calories) 1400

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 May 14 2019 while her least nutrient-dense day is May 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)
Coffee, Prepared From Grounds 12
Now, Real Food, Beef Gelatin Powder 35
Land O'Lakes, Rich & Creamy Heavy Whipping Cream 50
Turmeric, Ground 9
Knorr, Tomato Bouillon with Chicken Flavour 10

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 12
Half and Half 37

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