Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Glenys 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 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 Glenys ’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
8.7
Zinc : Copper
1.2
Potassium : Sodium
1.5
Calcium : Magnesium
0.7
Iron : Copper
1.7
Calcium : Phosphorus
0.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Glenys ’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, insomnia.

nutrient % DRI prioritize
Vitamin D 3%
Vitamin K1 9%
Calcium 10%
Vitamin C 12%
Sodium 16%
Folate 20%
Vitamin E 20%
Manganese 25%
Potassium 26%
Omega-3 39%
Magnesium 42%
Vitamin B6 65%
Iron 69%
Niacin (B3) 141%
Thiamin (B1) 69%
Selenium 325%
Zinc 133%

optimal foods for you

The foods listed below will provide Glenys 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
pork chops 738.0 1.74 54%
beef kidney 568.9 1.57 52%
beef tripe 116.1 1.03 55%
lamb lungs 67.5 0.95 58%
turkey liver 447.6 1.89 47%
chicken breast 243.6 1.48 60%
pork shoulder 188.2 1.62 56%
ground beef (lean) 108.4 1.44 60%
bison 203.9 1.71 53%
lamb heart 147.3 1.61 48%
beef heart 178.6 1.79 52%
veal 57.3 1.51 65%
leg ham 107.8 1.65 56%
porterhouse steak (fat trimmed) 10.6 1.45 50%
turkey gizzard 54.9 1.55 57%
sirloin steak (lean) 147.2 1.77 57%
beef roast 145.0 1.78 48%
lamb brains 34.1 1.54 27%
lamb (lean) -5.0 1.44 43%
ham 6.5 1.49 29%
turkey heart 90.2 1.74 47%
pork loin 151.9 1.93 41%
lamb sweetbread -92.9 1.44 43%
roast ham 35.1 1.78 41%
chicken drumstick -115.7 1.49 47%
roast pork 77.6 1.99 41%
pork (lean) 92.1 2.09 44%
chuck steak 3.0 1.94 51%
pork ribs 77.0 2.16 39%
veal loin -171.4 1.75 48%
elk -109.6 1.93 44%
headcheese -270.9 1.57 20%
turkey -77.9 2.21 28%
lamb shank -187.1 1.96 48%
top round steak -216.3 2.09 56%
lamb chop -100.7 2.34 42%
roast beef -209.0 2.19 38%
ground beef, 80/20 -1.4 2.70 31%
rotisserie chicken thigh -396.1 1.93 39%
beef rib eye steak -200.5 2.48 33%
beef brisket -267.5 2.44 37%
sirloin steak -315.0 2.43 36%
ground turkey -285.4 2.58 30%
beef loin, top loin -342.1 2.50 34%
goat cheese -323.1 2.64 21%
flank, steak -348.0 2.63 33%
ground beef -441.8 2.48 30%
beef tenderloin steak -395.7 2.62 32%
beef rib, eye -413.3 2.65 32%
lamb leg -467.0 2.58 31%
beef rib, small end -448.4 2.78 31%
beef tenderloin steak -464.4 2.73 31%
ground beef 70/30 -521.5 2.70 30%
beef loin -508.0 2.78 30%
ground beef, 75/25 -522.3 2.77 31%
beef brisket -527.8 2.80 33%
ground beef 70/30 -565.0 2.77 30%
beef brisket, flat half -566.2 2.89 32%
beef shortribs -573.2 2.95 33%
t-bone steak -591.4 2.94 26%
beef brisket, flat half -623.6 2.98 31%
sweetbread -876.4 3.18 12%
pork ribs -763.2 3.61 18%
lamb rib -993.5 3.61 19%
chicken -1971.9 2.19 36%
duck -1583.0 3.37 18%
lamb -2055.7 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 1259.9 1.56 52%
halibut 886.0 1.11 66%
crab 582.0 0.83 71%
rockfish 607.1 1.09 66%
lobster 504.6 0.89 71%
flounder 349.0 0.86 57%
crayfish 289.9 0.82 67%
pollock 293.4 1.11 69%
trout 467.4 1.68 45%
whiting 224.4 1.16 66%
tuna 510.7 1.84 52%
perch 95.6 0.96 62%
orange roughy 52.7 1.05 70%
white fish 34.7 1.08 70%
haddock 68.1 1.16 71%
sardine 468.5 2.08 38%
sturgeon 87.5 1.35 49%
anchovy 228.9 2.10 44%
herring 67.0 2.17 36%
cod 284.1 2.90 71%
mackerel 151.2 3.05 14%

macronutrients

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

macro targets

While Glenys ’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) 65 205
fat (g) 20 110
carbs (g) 0 0
energy (calories) 1450

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 Glenys ’s food log based on the harder to find 50% of the essential nutrients. Glenys ’s most nutrient dense day is August 14 2019 while her least nutrient-dense day is June 24 2019.

best and worst days

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