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
10.3
Potassium : Sodium
2.0
Calcium : Magnesium
0.6
Iron : Copper
7.1
Calcium : Phosphorus
1.0

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 29%
Iron 31%
Thiamin (B1) 38%
Folate 40%
Manganese 47%
Vitamin E 54%
Phosphorus 59%
Potassium 62%
Vitamin B6 64%
Calcium 69%
Panto Acid (B5) 75%
Niacin (B3) 81%
Copper 101%
Vitamin A 162%
Selenium 115%
Zinc 129%

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
liver sausage 264.0 3.31 13%
beef brains -38.3 1.51 22%
headcheese -235.2 1.57 20%
liverwurst 95.6 3.26 16%
sweetbread -312.7 3.18 12%
cream cheese -245.9 3.50 11%
lamb brains -65.6 1.54 27%
liver pate -120.2 3.19 16%
ham 10.5 1.49 29%
egg yolk -197.2 2.75 18%
lamb liver 1461.5 1.68 48%
feta cheese -136.5 2.64 22%
whole egg -161.1 1.43 30%
goat cheese -243.5 2.64 21%
camembert -171.0 3.00 21%
frankfurter -557.6 2.90 17%
turkey -67.3 2.21 28%
pork sausage -198.8 3.25 20%
greek yogurt -2.6 0.97 37%
brie -205.6 3.34 19%
pork stomach, cooked -138.3 1.57 32%
knackwurst -725.8 3.07 16%
beef sausage -490.9 3.32 18%
bratwurst -608.1 3.33 16%
salami -248.8 3.78 18%
meatballs -681.0 2.86 19%
beef tripe -212.1 0.94 38%
blue cheese -212.9 3.53 21%
veal liver 1609.2 1.92 55%
ricotta -775.5 1.74 27%
muenster cheese -272.1 3.68 21%
monterey cheese -258.7 3.73 21%
sandwich spread, pork -206.4 2.35 30%
lamb kidney 884.2 1.12 52%
turkey liver 866.1 1.89 47%
ground beef, 80/20 -0.9 2.70 31%
Poultry salad sandwich spread -169.0 2.00 33%
lamb (lean) 254.2 1.44 43%
sour cream (light) -1104.5 1.36 26%
scrapple, pork -83.0 2.13 34%
chicken liver 878.3 1.72 50%
pork loin 295.3 1.93 41%
colby -272.7 3.94 21%
beef rib eye steak -108.0 2.48 33%
bologna -1459.0 3.10 11%
swiss cheese -219.1 3.93 22%
beef liver 1588.2 1.75 60%
ground turkey -281.0 2.58 30%
pork ribs -734.6 3.61 18%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -57.7 3.05 14%
fish roe 907.9 1.43 47%
caviar 75.5 2.64 33%
herring -13.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 49.9 0.17 7%
olives -11.6 1.45 3%
alfalfa 58.2 0.23 19%
avocado -367.2 1.60 8%
escarole 225.0 0.19 24%
chicory greens 83.3 0.23 23%
blackberries 87.3 0.43 27%
sunflower seeds 1577.6 5.46 15%
coriander 14.0 0.23 30%
corn bran -468.1 2.24 12%
raspberries -13.3 0.52 30%
wheat bran 1476.1 2.16 38%
banana pepper 226.0 0.27 36%
beet greens 95.2 0.22 35%
jalapeno peppers 267.2 0.27 37%
eggplant 60.2 0.25 35%
collards 272.2 0.33 37%
mustard greens 162.9 0.27 36%
sauerkraut 131.1 0.19 39%
red peppers 292.0 0.31 40%
pickles 72.1 0.12 40%
cucumber 72.1 0.12 40%
zucchini 141.7 0.17 40%
turnip greens 485.0 0.29 44%
tofu -4.7 0.83 34%
chayote 98.3 0.24 41%
spinach 687.9 0.23 49%
radishes 63.9 0.16 43%
edamame 356.4 1.21 41%
summer squash 130.6 0.19 45%
coconut meat -994.3 3.54 10%
arugula 26.1 0.25 45%
parsley 247.3 0.36 48%
asparagus 313.7 0.22 50%
brussel sprouts 279.1 0.42 50%
celery 166.3 0.18 50%
artichokes 273.0 0.47 49%
coconut milk -2011.6 2.30 9%
okra 137.5 0.22 50%
cauliflower 164.3 0.25 50%
lettuce 61.0 0.15 50%
broccoli 215.8 0.35 50%
chives 9.6 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 July 07 2019 while her least nutrient-dense day is July 13 2019.

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