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
13.2
Potassium : Sodium
2.8
Calcium : Magnesium
0.5
Iron : Copper
10.9
Calcium : Phosphorus
0.7

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
Thiamin (B1) 35%
Manganese 37%
Iron 42%
Vitamin E 46%
Calcium 58%
Folate 61%
Sodium 64%
Phosphorus 74%
Vitamin B6 84%
Panto Acid (B5) 86%
Copper 87%
Niacin (B3) 92%
Vitamin K1 128%
Vitamin A 156%
Selenium 178%
Zinc 142%

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
turkey liver 12.4 1.89 47%
chicken liver 12.2 1.72 50%
veal liver 13.0 1.92 55%
lamb liver 11.1 1.68 48%
beef liver 12.4 1.75 60%
pork liver 11.3 1.65 59%
lamb kidney 7.9 1.12 52%
liver sausage 2.0 3.31 13%
liverwurst 2.3 3.26 16%
beef kidney 5.9 1.57 52%
beef brains 1.0 1.51 22%
egg yolk 1.7 2.75 18%
turkey heart 4.8 1.74 47%
ham 1.7 1.49 29%
lamb brains 1.3 1.54 27%
whole egg 1.2 1.43 30%
pork chops 5.0 1.74 54%
chicken breast 5.5 1.48 60%
sweetbread -0.3 3.18 12%
pork loin 2.8 1.93 41%
pork ribs 2.7 2.16 39%
roast pork 2.6 1.99 41%
bison 4.0 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
crab 8.3 0.83 71%
oysters 6.3 1.02 59%
lobster 7.4 0.89 71%
fish roe 3.9 1.43 47%
salmon 4.6 1.56 52%
anchovy 3.9 2.10 44%
mackerel 0.4 3.05 14%
mollusks conch 4.4 1.30 54%
trout 3.3 1.68 45%
crayfish 5.6 0.82 67%
tuna 4.1 1.84 52%
mussel 4.6 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
endive 13.7 0.17 7%
chicory greens 15.5 0.23 23%
coriander 16.4 0.23 30%
spinach 15.5 0.23 49%
escarole 11.5 0.19 24%
beet greens 12.8 0.22 35%
asparagus 14.3 0.22 50%
mustard greens 10.5 0.27 36%
watercress 14.5 0.11 65%
chard 12.4 0.19 51%
lettuce 11.4 0.15 50%
parsley 11.2 0.36 48%
chives 11.2 0.30 48%
alfalfa 6.3 0.23 19%
arugula 10.0 0.25 45%
wheat bran 10.4 2.16 38%
collards 8.4 0.33 37%
turnip greens 9.4 0.29 44%
broccoli 10.4 0.35 50%
portabella mushrooms 10.3 0.29 55%
red peppers 8.1 0.31 40%
jalapeno peppers 7.3 0.27 37%
seaweed (laver) 13.6 0.35 80%
banana pepper 6.7 0.27 36%
okra 8.8 0.22 50%
chinese cabbage 9.0 0.12 54%
white mushroom 10.8 0.22 65%
celery 7.8 0.18 50%
radicchio 10.5 0.23 68%
kale 9.1 0.28 60%
zucchini 5.9 0.17 40%
brussel sprouts 6.6 0.42 50%
eggplant 4.1 0.25 35%
chayote 4.9 0.24 41%
shiitake mushroom 7.5 0.39 58%
cauliflower 6.0 0.25 50%
blackberries 2.7 0.43 27%
summer squash 4.9 0.19 45%
cucumber 3.9 0.12 40%
pickles 3.9 0.12 40%
avocado 0.5 1.60 8%
sauerkraut 3.7 0.19 39%
amaranth leaves 10.7 0.21 86%
radishes 4.1 0.16 43%
yeast extract spread 7.6 1.85 59%
sunflower seeds 4.3 5.46 15%
olives -1.6 1.45 3%
cabbage 5.1 0.23 55%
spirulina 7.0 0.26 70%
raspberries 1.0 0.52 30%
onions 5.6 0.32 65%
winter squash 6.1 0.40 69%
mung beans 6.6 0.19 74%
peas 5.4 0.42 65%
artichokes 3.1 0.47 49%
red cabbage 3.6 0.29 55%
pumpkin 6.5 0.20 76%
snap beans 3.8 0.15 58%
butternut squash 6.6 0.45 75%
tofu 0.9 0.83 34%
seaweed (wakame) 7.1 0.45 79%
carrots 4.7 0.41 64%
edamame 1.8 1.21 41%
corn bran -1.7 2.24 12%

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) 75 160
fat (g) 15 85
carbs (g) 0 80
energy (calories) 1200

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 March 12 2019 while her least nutrient-dense day is March 15 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes