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
9.5
Zinc : Copper
87.1
Potassium : Sodium
0.3
Calcium : Magnesium
0.9
Iron : Copper
10.3
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 11%
Iron 21%
Phosphorus 38%
Potassium 42%
Copper 46%
Lysine 53%
Methionine 53%
Valine 58%
Histidine 61%
Threonine 61%
Leucine 63%
Tryptophan 67%
Isoleucine 68%
Folate 144%
Niacin (B3) 392%
Vitamin A 357%
Selenium 408%
Zinc 497%
Magnesium 216%

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 38917.5 1.89 50%
lamb (lean) 5059.4 1.44 43%
pork chops 4473.7 1.74 54%
egg white 1761.8 0.52 74%
pork loin 3050.2 1.93 41%
rib eye fillet 3089.1 1.99 45%
chicken breast 2282.2 1.48 60%
lamb liver 2501.8 1.68 48%
lamb kidney 1729.5 1.12 52%
beef liver 2519.0 1.75 60%
pork liver 2326.8 1.65 59%
cottage cheese (low fat) 1218.5 0.81 63%
veal liver 2555.0 1.92 55%
beef kidney 1942.1 1.57 52%
porterhouse steak (fat trimmed) 1716.2 1.45 50%
beef roast 2121.9 1.78 48%
pork shoulder 1861.1 1.62 56%
ground pork 2132.0 1.85 54%
beef tripe 1056.4 1.03 55%
leg ham 1826.4 1.65 56%
chicken drumstick 1603.1 1.49 47%
lamb heart 1606.7 1.61 48%
beef heart 1817.2 1.79 52%
ground beef (lean) 1385.0 1.44 60%
bison 1705.0 1.71 53%
kefir (low fat) 1.7 0.41 64%
chuck steak 1970.0 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4708.6 1.43 47%
halibut 3440.7 1.11 66%
salmon 3953.5 1.56 52%
rockfish 2949.8 1.09 66%
lobster 2624.6 0.89 71%
crab 2375.9 0.83 71%
clam 2968.9 1.42 73%
flounder 1862.3 0.86 57%
crayfish 1395.9 0.82 67%
mussel 1323.8 0.86 63%
whiting 1519.8 1.16 66%
orange roughy 1291.1 1.05 70%
pollock 1345.6 1.11 69%
octopus 1947.5 1.64 71%
tuna 2173.3 1.84 52%
molluscs 448.6 0.69 77%
perch 786.5 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 689.7 0.23 49%
turnip greens 635.3 0.29 44%
amaranth leaves 428.2 0.21 86%
portabella mushrooms 459.9 0.29 55%
chinese cabbage 225.6 0.12 54%
watercress 97.1 0.11 65%
asparagus 234.2 0.22 50%
mung beans 168.3 0.19 74%
zucchini 92.5 0.17 40%
lettuce 38.3 0.15 50%
chard 73.7 0.19 51%
white mushroom 117.4 0.22 65%
escarole 70.3 0.19 24%
endive 23.3 0.17 7%
alfalfa 89.1 0.23 19%
banana pepper 132.5 0.27 36%
cauliflower 96.7 0.25 50%
summer squash 22.3 0.19 45%
mustard greens 111.9 0.27 36%
rhubarb 43.4 0.21 55%
radishes -28.8 0.16 43%
pickles -75.9 0.12 40%
cucumber -75.9 0.12 40%
artichokes 370.1 0.47 49%
okra 49.7 0.22 50%
seaweed (laver) 205.6 0.35 80%
beet greens 42.7 0.22 35%
chicory greens 42.2 0.23 23%
celery -34.6 0.18 50%
kale 100.1 0.28 60%
parsley 186.8 0.36 48%
radicchio 27.4 0.23 68%
snap beans -81.0 0.15 58%
coriander 9.7 0.23 30%
pinto beans 7.6 0.22 83%
arugula 21.7 0.25 45%
sauerkraut -69.8 0.19 39%
spirulina 20.0 0.26 70%
turnips -52.3 0.21 51%
cabbage -62.8 0.23 55%
pumpkin -109.4 0.20 76%
coconut water -116.7 0.19 66%
broccoli 78.4 0.35 50%
chives 8.9 0.30 48%
eggplant -64.0 0.25 35%
shiitake mushroom 101.9 0.39 58%
onions -0.9 0.32 65%
celeriac 95.7 0.42 72%
jalapeno peppers -123.5 0.27 37%
red cabbage -83.5 0.29 55%
chayote -160.6 0.24 41%
collards -65.8 0.33 37%
brussel sprouts 43.9 0.42 50%
blackberries 42.3 0.43 27%
turnips -211.1 0.22 61%
limes -127.5 0.30 70%

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 September 04 2019 while her least nutrient-dense day is September 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