Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carol 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 with a low insulin load diet.

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 Carol’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Carol with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
0.0
Zinc : Copper
5.0
Potassium : Sodium
2.6
Calcium : Magnesium
2.2
Iron : Copper
9.6
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Carol’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.

nutrient % DRI prioritize
Sodium 46%
Iron 69%
Thiamin (B1) 81%
Phosphorus 87%
Vitamin D 96%
Zinc 100%
Selenium 107%
Vitamin E 110%
Calcium 115%
Folate 123%
Manganese 125%
Niacin (B3) 127%
Potassium 130%
Vitamin B-6 157%
Copper 163%

optimal foods for you

The foods listed below will provide Carol with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
beef brains -31.9 1.51 22%
liver sausage 79.9 3.31 13%
headcheese -177.8 1.57 20%
sweetbread -116.9 3.18 12%
egg yolk 64.9 2.75 18%
cream cheese -203.8 3.50 11%
liverwurst -20.4 3.26 16%
lamb brains -94.4 1.54 27%
liver pate -71.2 3.19 16%
ham 16.2 1.49 29%
whole egg -23.6 1.43 30%
feta cheese -104.3 2.64 22%
goat cheese -185.7 2.64 21%
frankfurter -423.4 2.90 17%
camembert -143.8 3.00 21%
pork stomach, cooked -44.2 1.57 32%
turkey -52.0 2.21 28%
pork sausage -148.0 3.25 20%
lamb liver 948.7 1.68 48%
greek yogurt -2.4 0.97 37%
brie -163.0 3.34 19%
knackwurst -536.9 3.07 16%
bratwurst -417.1 3.33 16%
salami -182.6 3.78 18%
beef tripe -141.1 0.94 38%
beef sausage -389.4 3.32 18%
lamb (lean) 373.4 1.44 43%
pork loin 416.7 1.93 41%
meatballs -556.0 2.86 19%
blue cheese -182.8 3.53 21%
lamb kidney 700.6 1.12 52%
sandwich spread, pork -152.4 2.35 30%
muenster cheese -215.6 3.68 21%
ricotta -614.6 1.74 27%
monterey cheese -201.5 3.73 21%
ground beef, 80/20 -0.4 2.70 31%
Poultry salad sandwich spread -130.8 2.00 33%
beef rib eye steak -22.8 2.48 33%
pork ribs -479.4 3.61 18%
turkey liver 601.9 1.89 47%
roast ham 186.7 1.78 41%
scrapple, pork -69.7 2.13 34%
pork ribs 230.0 2.16 39%
colby -214.6 3.94 21%
pork chops 916.3 1.74 54%
chicken liver 637.2 1.72 50%
ground turkey -197.0 2.58 30%
swiss cheese -169.9 3.93 22%
veal liver 1065.4 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1676.8 1.43 47%
mackerel 62.4 3.05 14%
sardine 165.2 2.08 38%
caviar 94.4 2.64 33%
salmon 758.3 1.56 52%
herring 2.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 28.5 0.17 7%
olives -8.1 1.45 3%
alfalfa 44.4 0.23 19%
escarole 111.7 0.19 24%
chicory greens 47.4 0.23 23%
avocado -487.3 1.60 8%
sunflower seeds 1418.9 5.46 15%
blackberries 59.5 0.43 27%
wheat bran 1302.8 2.16 38%
coriander 9.2 0.23 30%
corn bran -337.8 2.24 12%
raspberries -23.8 0.52 30%
banana pepper 150.8 0.27 36%
beet greens 61.0 0.22 35%
eggplant 19.2 0.25 35%
jalapeno peppers 157.7 0.27 37%
mustard greens 96.7 0.27 36%
collards 116.1 0.33 37%
sauerkraut 91.4 0.19 39%
red peppers 155.5 0.31 40%
zucchini 83.5 0.17 40%
tofu -8.9 0.83 34%
cucumber 17.5 0.12 40%
pickles 17.5 0.12 40%
turnip greens 314.4 0.29 44%
chayote 29.9 0.24 41%
spinach 502.5 0.23 49%
radishes 27.2 0.16 43%
edamame 315.2 1.21 41%
brazil nuts 488.6 6.59 9%
summer squash 72.4 0.19 45%
coconut meat -802.3 3.54 10%
arugula 13.4 0.25 45%
asparagus 245.7 0.22 50%
parsley 145.1 0.36 48%
celery 80.2 0.18 50%
brussel sprouts 159.2 0.42 50%
okra 110.6 0.22 50%
artichokes 157.4 0.47 49%
lettuce 36.3 0.15 50%
chives 5.3 0.30 48%

macronutrients

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

macro targets

While Carol’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) 80 160
fat (g) 15 85
carbs (g) 0 45
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 Carol’s food log based on the harder to find 50% of the essential nutrients. Carol’s most nutrient dense day is January 11 2020 while her least nutrient-dense day is January 13 2020.

best and worst days

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