Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rowena 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 and being zero carb.

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 Rowena’s 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
3.1
Zinc : Copper
8.6
Potassium : Sodium
2.7
Calcium : Magnesium
0.7
Iron : Copper
9.3
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Rowena’s 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, inflammation.

nutrient % DRI prioritize
Vitamin E 20%
Iron 29%
Calcium 33%
Leucine 34%
Valine 35%
Isoleucine 38%
Lysine 38%
Methionine 39%
Threonine 46%
Histidine 48%
Tyrosine 49%
Tryptophan 50%
Cystine 59%
Omega-3 141%
Folate 79%
Vitamin B6 493%
Vitamin A 97%
Selenium 188%
Manganese 173%
Copper 64%
Zinc 62%
Magnesium 198%

optimal foods for you

The foods listed below will provide Rowena 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
lamb (lean) 5473.7 1.44 43%
pork chops 4977.7 1.74 54%
pork loin 3275.8 1.93 41%
chicken breast 2504.6 1.48 60%
porterhouse steak (fat trimmed) 2057.3 1.45 50%
beef kidney 2225.7 1.57 52%
beef roast 2495.9 1.78 48%
beef tripe 1350.6 1.03 55%
pork shoulder 2062.1 1.62 56%
lamb heart 2034.6 1.61 48%
chicken drumstick 1852.4 1.49 47%
leg ham 2061.5 1.65 56%
beef heart 2204.2 1.79 52%
chuck steak 2362.6 1.94 51%
bison 2007.9 1.71 53%
ground beef (lean) 1566.1 1.44 60%
sirloin steak (lean) 1952.8 1.77 57%
lamb shank 2158.4 1.96 48%
lamb sweetbread 1227.9 1.44 43%
veal 1262.0 1.51 65%
top round steak 2021.7 2.09 56%
lamb lungs 355.9 0.95 58%
pork ribs 2038.3 2.16 39%
veal loin 1318.0 1.75 48%
roast beef 1946.8 2.19 38%
chicken 1813.5 2.19 36%
roast pork 1450.2 1.99 41%
turkey liver 1294.8 1.89 47%
pork (lean) 1462.5 2.09 44%
elk 1102.7 1.93 44%
roast ham 888.5 1.78 41%
turkey gizzard 467.4 1.55 57%
lamb brains 329.9 1.54 27%
ham -26.3 1.49 29%
turkey heart 319.3 1.74 47%
rotisserie chicken thigh 337.0 1.93 39%
headcheese -186.2 1.57 20%
beef rib eye steak 972.2 2.48 33%
beef brisket 860.0 2.44 37%
lamb chop 720.8 2.34 42%
sirloin steak 500.7 2.43 36%
turkey -61.2 2.21 28%
beef loin, top loin 320.6 2.50 34%
ground turkey 383.0 2.58 30%
flank, steak 442.0 2.63 33%
lamb leg 264.3 2.58 31%
beef rib, eye 136.6 2.65 32%
beef tenderloin steak 80.7 2.62 32%
ground beef -211.7 2.48 30%
beef brisket 270.5 2.80 33%
ground beef, 80/20 5.4 2.70 31%
beef shortribs 306.5 2.95 33%
beef tenderloin steak -5.4 2.73 31%
beef rib, small end 43.3 2.78 31%
beef loin -109.8 2.78 30%
ground beef 70/30 -241.6 2.70 30%
goat cheese -362.2 2.64 21%
beef brisket, flat half -39.2 2.89 32%
ground beef, 75/25 -238.3 2.77 31%
beef brisket, flat half -39.7 2.98 31%
ground beef 70/30 -356.8 2.77 30%
t-bone steak -259.8 2.94 26%
sweetbread -1664.4 3.18 12%
pork ribs -1620.6 3.61 18%
lamb rib -1682.1 3.61 19%
duck -3018.2 3.37 18%
lamb -7124.6 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 4355.5 1.56 52%
halibut 3689.9 1.11 66%
lobster 2988.1 0.89 71%
rockfish 3235.3 1.09 66%
crab 2686.8 0.83 71%
flounder 2070.9 0.86 57%
crayfish 1566.6 0.82 67%
orange roughy 1644.5 1.05 70%
whiting 1670.0 1.16 66%
pollock 1463.4 1.11 69%
tuna 2325.0 1.84 52%
perch 878.4 0.96 62%
trout 1399.5 1.68 45%
white fish 346.7 1.08 70%
haddock 419.3 1.16 71%
sardine 1521.1 2.08 38%
sturgeon 271.3 1.35 49%
cod 1715.7 2.90 71%
anchovy 534.6 2.10 44%
herring 251.7 2.17 36%
mackerel 81.9 3.05 14%

macronutrients

The macronutrient split of Rowena’s diet is shown in the chart below.

macro targets

While Rowena’s 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) 65 330
fat (g) 40 115
carbs (g) 0 0
energy (calories) 1300

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 Rowena’s food log based on the harder to find 50% of the essential nutrients. Rowena’s most nutrient dense day is July 02 2020 while her least nutrient-dense day is July 07 2020.

best and worst days

Rowena’s food diary for the best and worst days are shown below for comparison. Rowena 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