Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Shelley 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.

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 Shelley’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
5.1
Zinc : Copper
29.9
Potassium : Sodium
3.4
Calcium : Magnesium
5.0
Iron : Copper
25.2
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Shelley’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 9%
Sodium 16%
Thiamin (B1) 25%
Omega-3 27%
Manganese 36%
Vitamin E 39%
Panto Acid (B5) 41%
Copper 42%
Magnesium 45%
Iron 47%
Folate 56%
Potassium 60%
Riboflavin (B2) 63%
Vitamin B-12 133%
Vitamin B-6 110%
Vitamin C 87%
Vitamin A 233%
Selenium 94%
Zinc 156%

optimal foods for you

The foods listed below will provide Shelley with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 liver 1986.8 1.68 48%
veal liver 1905.8 1.92 55%
beef liver 1721.8 1.75 60%
pork liver 1607.1 1.65 59%
lamb kidney 1064.2 1.12 52%
beef kidney 1187.2 1.57 52%
turkey liver 1216.2 1.89 47%
chicken liver 899.3 1.72 50%
pork chops 589.9 1.74 54%
kefir (low fat) 2.6 0.41 64%
egg white 46.7 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3196.2 1.43 47%
mussel 958.8 0.86 63%
mollusks conch 1135.0 1.30 54%
salmon 1198.0 1.56 52%
crab 877.4 0.83 71%
lobster 878.4 0.89 71%
halibut 582.0 1.11 66%
rockfish 556.9 1.09 66%
octopus 741.8 1.64 71%
crayfish 400.4 0.82 67%
flounder 357.9 0.86 57%
oysters 405.1 1.02 59%
clam 522.4 1.42 73%
tuna 632.6 1.84 52%
pollock 291.0 1.11 69%
trout 504.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 659.0 0.23 49%
wheat bran 1214.6 2.16 38%
amaranth leaves 411.3 0.21 86%
turnip greens 411.6 0.29 44%
portabella mushrooms 360.2 0.29 55%
pumpkin 273.6 0.20 76%
red peppers 319.0 0.31 40%
winter squash 352.9 0.40 69%
oat bran 1172.2 2.46 65%
asparagus 267.5 0.22 50%
chinese cabbage 220.0 0.12 54%
edamame 658.0 1.21 41%
snap beans 225.1 0.15 58%
collards 277.9 0.33 37%
kale 254.6 0.28 60%
butternut squash 320.3 0.45 75%
zucchini 200.0 0.17 40%
banana pepper 226.1 0.27 36%
escarole 189.1 0.19 24%
brussel sprouts 279.4 0.42 50%
parsley 232.4 0.36 48%
broccoli 227.7 0.35 50%
summer squash 159.7 0.19 45%
mung beans 150.4 0.19 74%
cauliflower 171.1 0.25 50%
jalapeno peppers 172.0 0.27 37%
celery 135.9 0.18 50%
shiitake mushroom 217.7 0.39 58%
okra 150.3 0.22 50%
mustard greens 159.2 0.27 36%
artichokes 232.8 0.47 49%
watercress 79.6 0.11 65%
chard 83.1 0.19 51%
cucumber 53.2 0.12 40%
pickles 53.2 0.12 40%
beet greens 96.0 0.22 35%
seaweed (laver) 145.8 0.35 80%
onions 130.6 0.32 65%
white mushroom 93.3 0.22 65%
sauerkraut 75.5 0.19 39%
peas 160.2 0.42 65%
chicory greens 81.4 0.23 23%
lettuce 51.8 0.15 50%
radishes 49.4 0.16 43%
chayote 74.5 0.24 41%
alfalfa 66.6 0.23 19%
radicchio 66.6 0.23 68%
endive 44.4 0.17 7%
cabbage 61.7 0.23 55%
coconut water 29.3 0.19 66%
carrots 98.9 0.41 64%
turnips 19.8 0.21 51%
red cabbage 54.8 0.29 55%
eggplant 32.3 0.25 35%
cantaloupe 64.2 0.34 70%
arugula 22.1 0.25 45%
coriander 12.8 0.23 30%
rhubarb 3.6 0.21 55%
pinto beans 5.6 0.22 83%
blackberries 81.8 0.43 27%
strawberries 35.2 0.32 49%
turnips -5.0 0.22 61%
spirulina 8.6 0.26 70%
chives 9.3 0.30 48%
carambola 0.5 0.31 56%
grapefruit -10.0 0.30 83%
seaweed (wakame) 47.0 0.45 79%
beets 30.9 0.43 70%
soybeans (sprouted) 185.3 0.81 49%
seaweed (kelp) 25.5 0.43 77%
limes -26.3 0.30 70%
sweet potato 213.6 0.90 81%

macronutrients

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

protein

Shelley’s protein intake is 2.5g/kg LBM or 116g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Shelley’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 18
RDI/sedentary ~11% 0.8 37
typical ~16% 1.2 55
minimum nutrient optimiser ~24% 1.8 65
Shelley 51% 2.53 116

macro targets

While Shelley’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) 65 170
fat (g) 20 70
carbs (g) 0 95
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 Shelley’s food log based on the harder to find 50% of the essential nutrients. Shelley’s most nutrient dense day is November 29 2019 while her least nutrient-dense day is November 29 2019.

best and worst days

Shelley’s food diary for the best and worst days are shown below for comparison. Shelley 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)
Isagenix, Amped Tri-Release Protein, Chocolate Milk Flavor 140
PB2, Powdered Peanut Butter 25
Spinach, Raw 7
Silk, Pure Almond Milk, Unsweetened 15
Daryls Vanilla Cupcake 230
Chicken Breast, Skin Removed Before Cooking 196
Green Beans, Cooked from Fresh 44
Hamburger or Ground Beef, 80% Lean 288
Lettuce, Mixed Greens 9
Cabernet Sauvignon 150

Worst Day

food name energy (kcal)
Isagenix, Amped Tri-Release Protein, Chocolate Milk Flavor 140
PB2, Powdered Peanut Butter 25
Spinach, Raw 7
Silk, Pure Almond Milk, Unsweetened 15
Daryls Vanilla Cupcake 230
Chicken Breast, Skin Removed Before Cooking 196
Green Beans, Cooked from Fresh 44
Hamburger or Ground Beef, 80% Lean 288
Lettuce, Mixed Greens 9
Cabernet Sauvignon 150

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