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
14.1
Potassium : Sodium
2.0
Calcium : Magnesium
2.3
Iron : Copper
9.8
Calcium : Phosphorus
1.5

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
Vitamin E 35%
Iron 50%
Thiamin (B1) 52%
Folate 62%
Panto Acid (B5) 73%
Phosphorus 80%
Sodium 81%
Manganese 83%
Calcium 94%
Copper 103%
Niacin (B3) 106%
Potassium 116%
Vitamin B6 119%
Vitamin A 290%
Selenium 151%
Zinc 164%

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 24.6 1.51 22%
liver sausage 225.7 3.31 13%
headcheese -251.3 1.57 20%
sweetbread -294.3 3.18 12%
lamb brains 14.4 1.54 27%
liverwurst 86.9 3.26 16%
egg yolk -62.5 2.75 18%
cream cheese -260.4 3.50 11%
ham 20.3 1.49 29%
liver pate -131.4 3.19 16%
whole egg -102.8 1.43 30%
lamb liver 1562.1 1.68 48%
feta cheese -130.6 2.64 22%
goat cheese -242.8 2.64 21%
frankfurter -571.6 2.90 17%
camembert -166.7 3.00 21%
turkey -68.1 2.21 28%
pork sausage -213.2 3.25 20%
brie -214.2 3.34 19%
greek yogurt -2.1 0.97 37%
pork stomach, cooked -144.6 1.57 32%
knackwurst -780.5 3.07 16%
meatballs -691.7 2.86 19%
bratwurst -643.6 3.33 16%
beef sausage -519.7 3.32 18%
salami -266.9 3.78 18%
beef tripe -219.5 0.94 38%
blue cheese -209.3 3.53 21%
ricotta -778.8 1.74 27%
muenster cheese -263.6 3.68 21%
monterey cheese -252.6 3.73 21%
veal liver 1693.9 1.92 55%
lamb kidney 953.3 1.12 52%
sandwich spread, pork -224.6 2.35 30%
ground beef, 80/20 -0.9 2.70 31%
Poultry salad sandwich spread -186.4 2.00 33%
lamb (lean) 336.8 1.44 43%
turkey liver 892.9 1.89 47%
sour cream (light) -1157.5 1.36 26%
pork loin 355.6 1.93 41%
scrapple, pork -91.5 2.13 34%
colby -267.1 3.94 21%
chicken liver 924.9 1.72 50%
swiss cheese -207.2 3.93 22%
bologna -1574.2 3.10 11%
beef rib eye steak -129.8 2.48 33%
roast ham 185.0 1.78 41%
ground turkey -274.7 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -60.0 3.05 14%
fish roe 1163.6 1.43 47%
caviar 87.9 2.64 33%
sardine 93.8 2.08 38%
herring -5.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 50.9 0.17 7%
olives -13.0 1.45 3%
alfalfa 65.5 0.23 19%
escarole 226.6 0.19 24%
avocado -446.3 1.60 8%
chicory greens 85.9 0.23 23%
sunflower seeds 1913.2 5.46 15%
blackberries 77.9 0.43 27%
coriander 14.4 0.23 30%
wheat bran 1709.9 2.16 38%
corn bran -510.6 2.24 12%
raspberries -21.9 0.52 30%
banana pepper 229.0 0.27 36%
beet greens 98.0 0.22 35%
eggplant 60.3 0.25 35%
jalapeno peppers 263.3 0.27 37%
collards 272.7 0.33 37%
mustard greens 170.2 0.27 36%
sauerkraut 132.0 0.19 39%
red peppers 290.3 0.31 40%
pickles 75.0 0.12 40%
cucumber 75.0 0.12 40%
zucchini 153.2 0.17 40%
tofu 7.9 0.83 34%
turnip greens 489.4 0.29 44%
chayote 101.9 0.24 41%
spinach 713.7 0.23 49%
radishes 65.9 0.16 43%
edamame 389.4 1.21 41%
summer squash 138.0 0.19 45%
coconut meat -1065.2 3.54 10%
arugula 27.3 0.25 45%
parsley 253.2 0.36 48%
asparagus 326.6 0.22 50%
artichokes 301.3 0.47 49%
brussel sprouts 289.3 0.42 50%
celery 170.9 0.18 50%
coconut milk -2128.7 2.30 9%
cauliflower 173.2 0.25 50%
okra 141.1 0.22 50%
lettuce 63.2 0.15 50%
broccoli 226.3 0.35 50%
chives 10.0 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) 80 145
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 July 06 2020 while her least nutrient-dense day is June 21 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