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
0.8
Zinc : Copper
75.2
Potassium : Sodium
0.3
Calcium : Magnesium
0.6
Iron : Copper
7.1
Calcium : Phosphorus
1.9

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 17%
Phosphorus 27%
Methionine 28%
Lysine 30%
Threonine 38%
Histidine 41%
Potassium 41%
Tryptophan 47%
Valine 49%
Copper 53%
Phenylalanine 56%
Leucine 60%
Calcium 61%
Folate 147%
Niacin (B3) 385%
Vitamin A 294%
Selenium 385%
Zinc 499%
Magnesium 298%

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 38027.7 1.89 50%
lamb (lean) 5049.9 1.44 43%
pork chops 4426.0 1.74 54%
egg white 1726.8 0.52 74%
rib eye fillet 3107.8 1.99 45%
pork liver 2629.4 1.65 59%
beef liver 2750.5 1.75 60%
pork loin 2919.8 1.93 41%
lamb kidney 1764.9 1.12 52%
chicken breast 2217.3 1.48 60%
veal liver 2745.6 1.92 55%
cottage cheese (low fat) 1198.1 0.81 63%
lamb liver 2316.7 1.68 48%
beef kidney 1928.7 1.57 52%
porterhouse steak (fat trimmed) 1728.3 1.45 50%
beef tripe 1139.8 1.03 55%
beef roast 2140.6 1.78 48%
pork shoulder 1835.5 1.62 56%
ground pork 2119.2 1.85 54%
leg ham 1791.9 1.65 56%
chicken drumstick 1514.1 1.49 47%
ground beef (lean) 1437.7 1.44 60%
beef heart 1885.8 1.79 52%
bison 1767.7 1.71 53%
kefir (low fat) 1.4 0.41 64%
lamb heart 1584.0 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3955.3 1.43 47%
halibut 3170.3 1.11 66%
salmon 3338.4 1.56 52%
lobster 2403.2 0.89 71%
rockfish 2608.5 1.09 66%
crab 2230.8 0.83 71%
clam 2837.4 1.42 73%
flounder 1584.5 0.86 57%
crayfish 1321.2 0.82 67%
mussel 1214.2 0.86 63%
orange roughy 1281.0 1.05 70%
octopus 2034.3 1.64 71%
whiting 1319.6 1.16 66%
pollock 1195.1 1.11 69%
molluscs 385.9 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 786.3 0.23 49%
turnip greens 781.8 0.29 44%
amaranth leaves 520.8 0.21 86%
chinese cabbage 249.4 0.12 54%
portabella mushrooms 476.3 0.29 55%
watercress 100.7 0.11 65%
asparagus 265.4 0.22 50%
mung beans 194.8 0.19 74%
snap beans 57.7 0.15 58%
lettuce 46.3 0.15 50%
escarole 88.1 0.19 24%
chard 87.1 0.19 51%
zucchini 58.0 0.17 40%
white mushroom 125.2 0.22 65%
endive 27.9 0.17 7%
mustard greens 144.3 0.27 36%
banana pepper 142.9 0.27 36%
artichokes 425.3 0.47 49%
alfalfa 93.3 0.23 19%
parsley 246.1 0.36 48%
radishes -14.4 0.16 43%
pickles -67.4 0.12 40%
cucumber -67.4 0.12 40%
cauliflower 95.2 0.25 50%
rhubarb 45.0 0.21 55%
kale 132.6 0.28 60%
beet greens 61.3 0.22 35%
okra 52.6 0.22 50%
seaweed (laver) 216.5 0.35 80%
celery -20.2 0.18 50%
summer squash 3.2 0.19 45%
chicory greens 44.1 0.23 23%
sauerkraut -18.6 0.19 39%
radicchio 26.0 0.23 68%
coriander 11.7 0.23 30%
pinto beans 8.9 0.22 83%
arugula 27.3 0.25 45%
turnips -22.8 0.21 51%
pumpkin -70.3 0.20 76%
spirulina 22.2 0.26 70%
coconut water -101.1 0.19 66%
cabbage -63.7 0.23 55%
broccoli 99.2 0.35 50%
onions 43.3 0.32 65%
chives 10.3 0.30 48%
eggplant -64.3 0.25 35%
jalapeno peppers -47.1 0.27 37%
shiitake mushroom 112.0 0.39 58%
celeriac 116.3 0.42 72%
collards -8.2 0.33 37%
red cabbage -71.1 0.29 55%
chayote -159.1 0.24 41%
mulberries 56.5 0.43 74%
blackberries 54.4 0.43 27%
limes -115.1 0.30 70%
turnips -219.1 0.22 61%
brussel sprouts 33.6 0.42 50%
peas 13.6 0.42 65%
red peppers -132.1 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 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 July 10 2019 while her least nutrient-dense day is July 11 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