Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Bid get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss with a low insulin load diet and being zero carb.

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 Bid’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
17.5
Zinc : Copper
35.8
Potassium : Sodium
0.8
Calcium : Magnesium
5.2
Iron : Copper
20.4
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Bid’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 D 14%
Manganese 17%
Omega-3 22%
Folate 39%
Magnesium 44%
Vitamin E 62%
Thiamin (B1) 68%
Copper 88%
Potassium 89%
Panto Acid (B5) 100%
Sodium 113%
Calcium 115%
Riboflavin (B2) 127%
Vitamin B-12 431%
Vitamin B-6 154%
Vitamin C 237%
Vitamin A 135%
Selenium 226%
Zinc 211%

optimal foods for you

The foods listed below will provide Bid with the nutrients that he is currently not getting in large amounts while also aligning with his 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
lamb brains 275.5 1.54 27%
headcheese -257.9 1.57 20%
sweetbread -313.5 3.18 12%
ham 7.5 1.49 29%
goat cheese -267.5 2.64 21%
turkey -95.6 2.21 28%
turkey liver 1178.3 1.89 47%
ground beef, 80/20 -2.0 2.70 31%
beef kidney 1138.7 1.57 52%
ground turkey -337.1 2.58 30%
pork ribs -832.3 3.61 18%
beef rib eye steak -242.0 2.48 33%
ground beef -521.3 2.48 30%
roast ham -37.7 1.78 41%
lamb sweetbread -69.4 1.44 43%
roast pork 38.7 1.99 41%
t-bone steak -678.7 2.94 26%
lamb heart 394.6 1.61 48%
pork loin 6.9 1.93 41%
pork ribs -25.6 2.16 39%
lamb leg -531.3 2.58 31%
lamb (lean) -150.7 1.44 43%
flank, steak -433.3 2.63 33%
ground beef 70/30 -581.2 2.70 30%
ground beef 70/30 -620.7 2.77 30%
roast beef -267.9 2.19 38%
beef tenderloin steak -513.1 2.62 32%
beef loin -629.5 2.78 30%
lamb rib -1083.4 3.61 19%
beef rib, eye -536.2 2.65 32%
beef tenderloin steak -587.1 2.73 31%
ground beef, 75/25 -595.0 2.77 31%
beef loin, top loin -459.5 2.50 34%
beef rib, small end -570.1 2.78 31%
turkey heart 161.2 1.74 47%
sirloin steak -434.7 2.43 36%
rotisserie chicken thigh -446.1 1.93 39%
pork (lean) 48.1 2.09 44%
beef brisket -353.1 2.44 37%
pork chops 587.0 1.74 54%
beef brisket, flat half -633.8 2.89 32%
beef brisket, flat half -684.2 2.98 31%
beef brisket -602.5 2.80 33%
beef roast 100.7 1.78 48%
chicken drumstick -191.8 1.49 47%
elk -188.8 1.93 44%
beef heart 322.2 1.79 52%
porterhouse steak (fat trimmed) -55.6 1.45 50%
lamb chop -194.5 2.34 42%
duck -1680.8 3.37 18%
beef shortribs -636.9 2.95 33%
beef tripe 9.3 1.03 55%
veal loin -233.4 1.75 48%
bison 181.0 1.71 53%
lamb lungs 29.2 0.95 58%
lamb shank -275.4 1.96 48%
chuck steak -43.4 1.94 51%
pork shoulder 81.7 1.62 56%
leg ham 59.9 1.65 56%
turkey gizzard 29.8 1.55 57%
sirloin steak (lean) 3.0 1.77 57%
chicken breast 110.5 1.48 60%
ground beef (lean) 12.7 1.44 60%
lamb -2075.2 6.39 5%
top round steak -281.2 2.09 56%
veal 20.6 1.51 65%
chicken -2314.2 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 193.0 3.05 14%
sardine 529.9 2.08 38%
salmon 1231.2 1.56 52%
herring 130.2 2.17 36%
trout 516.6 1.68 45%
anchovy 143.8 2.10 44%
tuna 611.5 1.84 52%
sturgeon 67.6 1.35 49%
flounder 358.2 0.86 57%
halibut 692.4 1.11 66%
rockfish 639.5 1.09 66%
crab 901.1 0.83 71%
lobster 888.2 0.89 71%
perch 109.2 0.96 62%
crayfish 423.9 0.82 67%
whiting 245.1 1.16 66%
pollock 317.8 1.11 69%
white fish 49.1 1.08 70%
orange roughy 10.6 1.05 70%
haddock 49.4 1.16 71%
cod 315.1 2.90 71%

macronutrients

The macronutrient split of Bid’s diet is shown in the chart below.

macro targets

While Bid’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) 90 220
fat (g) 25 145
carbs (g) 0 0
energy (calories) 1650

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 Bid’s food log based on the harder to find 50% of the essential nutrients. Bid’s most nutrient dense day is April 19 2019 while his least nutrient-dense day is April 15 2019.

best and worst days

Bid’s food diary for the best and worst days are shown below for comparison. Bid 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