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
9.7
Potassium : Sodium
3.2
Calcium : Magnesium
0.4
Iron : Copper
8.5
Calcium : Phosphorus
0.5

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
Iron 37%
Vitamin K1 39%
Calcium 42%
Manganese 46%
Thiamin (B1) 52%
Vitamin E 55%
Sodium 56%
Folate 60%
Phosphorus 69%
Vitamin B6 76%
Panto Acid (B5) 85%
Copper 100%
Niacin (B3) 100%
Vitamin A 138%
Selenium 179%
Zinc 120%

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 389.8 3.31 13%
beef brains -34.5 1.51 22%
headcheese -206.2 1.57 20%
sweetbread -206.1 3.18 12%
liverwurst 138.6 3.26 16%
egg yolk 21.4 2.75 18%
lamb brains -44.4 1.54 27%
cream cheese -225.1 3.50 11%
lamb liver 1483.4 1.68 48%
liver pate -75.9 3.19 16%
ham 13.1 1.49 29%
whole egg -91.7 1.43 30%
feta cheese -118.3 2.64 22%
goat cheese -210.5 2.64 21%
frankfurter -486.8 2.90 17%
camembert -155.7 3.00 21%
turkey -62.0 2.21 28%
pork sausage -185.2 3.25 20%
pork stomach, cooked -97.2 1.57 32%
greek yogurt -2.6 0.97 37%
brie -186.0 3.34 19%
veal liver 1610.4 1.92 55%
knackwurst -661.4 3.07 16%
bratwurst -555.2 3.33 16%
salami -227.3 3.78 18%
beef sausage -454.8 3.32 18%
beef tripe -185.4 0.94 38%
turkey liver 889.9 1.89 47%
meatballs -632.6 2.86 19%
lamb kidney 880.7 1.12 52%
blue cheese -196.5 3.53 21%
muenster cheese -247.6 3.68 21%
ricotta -709.7 1.74 27%
sandwich spread, pork -183.7 2.35 30%
chicken liver 876.5 1.72 50%
monterey cheese -232.8 3.73 21%
beef liver 1579.6 1.75 60%
ground beef, 80/20 -0.8 2.70 31%
Poultry salad sandwich spread -156.7 2.00 33%
pork liver 1477.6 1.65 59%
lamb (lean) 232.1 1.44 43%
pork loin 296.5 1.93 41%
scrapple, pork -73.2 2.13 34%
beef rib eye steak -78.1 2.48 33%
colby -247.2 3.94 21%
bologna -1317.6 3.10 11%
swiss cheese -194.6 3.93 22%
ground turkey -242.3 2.58 30%
pork ribs -652.6 3.61 18%
sour cream (light) -1089.3 1.36 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -56.8 3.05 14%
fish roe 925.6 1.43 47%
caviar 97.5 2.64 33%
herring -16.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 49.9 0.17 7%
olives -10.0 1.45 3%
alfalfa 59.4 0.23 19%
escarole 225.0 0.19 24%
chicory greens 83.3 0.23 23%
avocado -460.5 1.60 8%
sunflower seeds 1613.3 5.46 15%
blackberries 68.8 0.43 27%
coriander 14.0 0.23 30%
corn bran -397.3 2.24 12%
raspberries -27.1 0.52 30%
wheat bran 1318.3 2.16 38%
collards 373.0 0.33 37%
beet greens 95.2 0.22 35%
banana pepper 166.0 0.27 36%
jalapeno peppers 223.6 0.27 37%
mustard greens 162.9 0.27 36%
eggplant 23.8 0.25 35%
sauerkraut 93.6 0.19 39%
turnip greens 512.0 0.29 44%
red peppers 241.0 0.31 40%
pickles 43.4 0.12 40%
cucumber 43.4 0.12 40%
tofu 0.2 0.83 34%
zucchini 95.9 0.17 40%
spinach 687.9 0.23 49%
chayote 50.8 0.24 41%
radishes 29.6 0.16 43%
edamame 281.8 1.21 41%
summer squash 78.0 0.19 45%
coconut meat -938.5 3.54 10%
arugula 25.5 0.25 45%
parsley 247.3 0.36 48%
asparagus 289.6 0.22 50%
brussel sprouts 324.7 0.42 50%
celery 134.6 0.18 50%
okra 131.0 0.22 50%
broccoli 216.6 0.35 50%
lettuce 61.0 0.15 50%
artichokes 161.8 0.47 49%
chives 9.6 0.30 48%
cauliflower 112.1 0.25 50%

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 April 02 2019 while her least nutrient-dense day is March 23 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