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
7.4
Potassium : Sodium
3.9
Calcium : Magnesium
0.4
Iron : Copper
5.9
Calcium : Phosphorus
1.3

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 16%
Iron 20%
Folate 26%
Phosphorus 31%
Thiamin (B1) 33%
Vitamin E 38%
Manganese 43%
Selenium 46%
Calcium 48%
Valine 57%
Leucine 59%
Niacin (B3) 66%
Panto Acid (B5) 69%
Vitamin B-6 75%
Vitamin A 83%
Copper 79%
Zinc 72%

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 3945.6 1.89 50%
liver sausage 389.8 3.31 13%
beef brains -16.0 1.51 22%
headcheese -196.7 1.57 20%
lamb brains -12.7 1.54 27%
whole egg 226.8 1.43 30%
liverwurst 36.1 3.26 16%
cream cheese -327.3 3.50 11%
sweetbread -616.5 3.18 12%
lamb (lean) 1468.9 1.44 43%
ham 13.1 1.49 29%
liver pate -186.3 3.19 16%
goat cheese -191.8 2.64 21%
egg yolk -424.3 2.75 18%
feta cheese -125.6 2.64 22%
camembert -151.4 3.00 21%
frankfurter -702.0 2.90 17%
lamb liver 1804.6 1.68 48%
bratwurst -489.0 3.33 16%
turkey -56.4 2.21 28%
brie -190.0 3.34 19%
pork stomach, cooked -78.3 1.57 32%
bologna -1254.6 3.10 11%
meatballs -600.1 2.86 19%
pork sausage -246.0 3.25 20%
greek yogurt -2.4 0.97 37%
pork loin 1004.5 1.93 41%
ricotta -673.5 1.74 27%
knackwurst -945.0 3.07 16%
beef sausage -547.6 3.32 18%
sour cream (light) -1043.4 1.36 26%
beef tripe -174.0 0.94 38%
salami -299.6 3.78 18%
blue cheese -197.0 3.53 21%
muenster cheese -247.1 3.68 21%
monterey cheese -223.0 3.73 21%
beef rib eye steak 153.8 2.48 33%
pork ribs 601.6 2.16 39%
pork chops 1827.7 1.74 54%
Poultry salad sandwich spread -195.6 2.00 33%
ground turkey -121.3 2.58 30%
sandwich spread, pork -285.4 2.35 30%
ground beef, 80/20 0.8 2.70 31%
lamb kidney 1164.5 1.12 52%
t-bone steak -370.1 2.94 26%
veal liver 2042.0 1.92 55%
colby -251.6 3.94 21%
ground beef -246.4 2.48 30%
swiss cheese -150.5 3.93 22%
scrapple, pork -68.1 2.13 34%
rotisserie chicken back -311.6 2.12 32%
pork ribs -824.0 3.61 18%
rib eye fillet 910.6 1.99 45%
edam cheese -302.4 3.57 23%
roast beef 300.6 2.19 38%
roast pork 432.6 1.99 41%
roast ham 284.8 1.78 41%
lamb leg -192.3 2.58 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -49.9 3.05 14%
fish roe 2033.3 1.43 47%
sardine 238.3 2.08 38%
caviar 148.0 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 41.8 0.17 7%
olives -9.4 1.45 3%
alfalfa 70.5 0.23 19%
escarole 172.0 0.19 24%
chicory greens 66.0 0.23 23%
avocado -1169.0 1.60 8%
blackberries 65.6 0.43 27%
corn bran -372.1 2.24 12%
coriander 12.2 0.23 30%
raspberries -22.7 0.52 30%
beet greens 73.9 0.22 35%
banana pepper 165.6 0.27 36%
eggplant -2.5 0.25 35%
mustard greens 132.1 0.27 36%
collards 199.4 0.33 37%
jalapeno peppers 156.0 0.27 37%
tofu 112.4 0.83 34%
sauerkraut 47.1 0.19 39%
pickles 1.3 0.12 40%
cucumber 1.3 0.12 40%
zucchini 78.5 0.17 40%
red peppers 160.0 0.31 40%
wheat bran 1226.6 2.16 38%
turnip greens 512.2 0.29 44%
chayote -0.9 0.24 41%
radishes 5.8 0.16 43%
spinach 675.3 0.23 49%
sunflower seeds 629.0 5.46 15%
summer squash 44.8 0.19 45%
arugula 20.5 0.25 45%
edamame 184.4 1.21 41%
coconut meat -1569.9 3.54 10%
parsley 202.3 0.36 48%
asparagus 280.2 0.22 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 August 01 2019 while her least nutrient-dense day is July 28 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