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
10.4
Zinc : Copper
100.0
Potassium : Sodium
0.4
Calcium : Magnesium
0.8
Iron : Copper
10.1
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 17%
Phosphorus 31%
Copper 35%
Lysine 36%
Methionine 37%
Calcium 40%
Leucine 40%
Valine 40%
Histidine 43%
Isoleucine 43%
Threonine 43%
Tryptophan 49%
Folate 113%
Vitamin B3 (Niacin) 383%
Vitamin E 455%
Vitamin A 402%
Selenium 389%
Zinc 398%
Magnesium 210%

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 38455.3 1.89 50%
lamb (lean) 4949.0 1.44 43%
pork chops 4387.5 1.74 54%
egg white 1693.3 0.52 74%
rib eye fillet 3104.9 1.99 45%
pork loin 2991.1 1.93 41%
lamb liver 2524.1 1.68 48%
chicken breast 2233.3 1.48 60%
pork liver 2376.3 1.65 59%
beef liver 2499.4 1.75 60%
lamb kidney 1718.1 1.12 52%
cottage cheese (low fat) 1198.6 0.81 63%
veal liver 2552.8 1.92 55%
beef kidney 2013.3 1.57 52%
beef roast 2123.8 1.78 48%
porterhouse steak (fat trimmed) 1693.6 1.45 50%
pork shoulder 1819.5 1.62 56%
ground pork 2095.6 1.85 54%
beef tripe 1078.7 1.03 55%
chicken drumstick 1587.7 1.49 47%
leg ham 1779.2 1.65 56%
beef heart 1910.1 1.79 52%
lamb heart 1627.7 1.61 48%
chuck steak 1945.7 1.94 51%
bison 1664.6 1.71 53%
ground beef (lean) 1337.4 1.44 60%
kefir (low fat) 0.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5471.9 1.43 47%
salmon 3916.7 1.56 52%
halibut 3330.9 1.11 66%
lobster 2645.1 0.89 71%
rockfish 2845.6 1.09 66%
crab 2441.2 0.83 71%
clam 2860.1 1.42 73%
flounder 1875.4 0.86 57%
crayfish 1414.3 0.82 67%
mussel 1274.7 0.86 63%
orange roughy 1354.5 1.05 70%
whiting 1474.9 1.16 66%
tuna 2194.4 1.84 52%
pollock 1304.9 1.11 69%
octopus 1897.3 1.64 71%
perch 792.7 0.96 62%
molluscs 418.4 0.69 77%
mollusks conch 1164.8 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
spinach 689.7 0.23 49%
turnip greens 662.3 0.29 44%
amaranth leaves 358.3 0.21 86%
chinese cabbage 183.1 0.12 54%
portabella mushrooms 369.4 0.29 55%
watercress 97.1 0.11 65%
asparagus 234.2 0.22 50%
mung beans 142.2 0.19 74%
chard 73.7 0.19 51%
lettuce 29.5 0.15 50%
zucchini 48.0 0.17 40%
white mushroom 95.8 0.22 65%
escarole 46.8 0.19 24%
endive 20.0 0.17 7%
alfalfa 83.6 0.23 19%
mustard greens 111.9 0.27 36%
banana pepper 104.3 0.27 36%
seaweed (laver) 196.1 0.35 80%
beet greens 42.7 0.22 35%
chicory greens 42.2 0.23 23%
okra 36.7 0.22 50%
radicchio 27.4 0.23 68%
kale 89.2 0.28 60%
rhubarb 3.0 0.21 55%
radishes -67.2 0.16 43%
summer squash -28.2 0.19 45%
cauliflower 35.7 0.25 50%
cucumber -118.4 0.12 40%
pickles -118.4 0.12 40%
coriander 9.7 0.23 30%
parsley 158.9 0.36 48%
pinto beans 7.0 0.22 83%
arugula 17.8 0.25 45%
celery -68.9 0.18 50%
spirulina 20.2 0.26 70%
artichokes 249.0 0.47 49%
broccoli 85.5 0.35 50%
sauerkraut -110.0 0.19 39%
pumpkin -119.1 0.20 76%
chives 7.0 0.30 48%
snap beans -173.1 0.15 58%
turnips -112.7 0.21 51%
cabbage -93.3 0.23 55%
eggplant -93.3 0.25 35%
onions -38.2 0.32 65%
collards -20.3 0.33 37%
blackberries 81.4 0.43 27%
coconut water -200.9 0.19 66%
shiitake mushroom 23.9 0.39 58%
jalapeno peppers -133.2 0.27 37%
red cabbage -126.4 0.29 55%
celeriac 17.6 0.42 72%
limes -134.7 0.30 70%
chayote -207.6 0.24 41%
red peppers -121.6 0.31 40%

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 80
carbs (g) 0 60
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 13 2020 while her least nutrient-dense day is February 13 2020.

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