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
4.9
Zinc : Copper
2.2
Potassium : Sodium
0.7
Calcium : Magnesium
2.4
Iron : Copper
2.3
Calcium : Phosphorus
0.4

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 8%
Folate 19%
Vitamin E 21%
Manganese 22%
Potassium 31%
Calcium 39%
Sodium 42%
Magnesium 45%
Vitamin C 49%
Iron 58%
Vitamin B6 71%
Panto Acid (B5) 79%
Phosphorus 81%
Niacin (B3) 126%
Thiamin (B1) 83%
Selenium 150%
Zinc 156%

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 915.0 1.74 54%
beef kidney 539.1 1.57 52%
turkey liver 555.0 1.89 47%
lamb lungs 73.1 0.95 58%
beef tripe 95.2 1.03 55%
chicken breast 294.4 1.48 60%
lamb (lean) 235.2 1.44 43%
ground beef (lean) 150.7 1.44 60%
pork shoulder 229.0 1.62 56%
bison 262.9 1.71 53%
pork loin 291.2 1.93 41%
leg ham 148.7 1.65 56%
veal 80.3 1.51 65%
porterhouse steak (fat trimmed) 43.9 1.45 50%
sirloin steak (lean) 189.7 1.77 57%
beef roast 194.2 1.78 48%
lamb heart 93.6 1.61 48%
turkey gizzard 63.1 1.55 57%
ham 13.4 1.49 29%
roast ham 116.3 1.78 41%
turkey heart 94.5 1.74 47%
beef heart 99.6 1.79 52%
roast pork 138.6 1.99 41%
chicken drumstick -101.8 1.49 47%
lamb sweetbread -137.6 1.44 43%
pork ribs 189.1 2.16 39%
pork (lean) 144.0 2.09 44%
lamb brains -127.4 1.54 27%
chuck steak 44.7 1.94 51%
veal loin -97.1 1.75 48%
elk -60.9 1.93 44%
headcheese -246.4 1.57 20%
turkey -69.1 2.21 28%
top round steak -183.3 2.09 56%
lamb shank -273.9 1.96 48%
roast beef -172.3 2.19 38%
rotisserie chicken thigh -329.1 1.93 39%
lamb chop -144.3 2.34 42%
ground beef, 80/20 -1.3 2.70 31%
beef rib eye steak -131.0 2.48 33%
beef brisket -261.8 2.44 37%
sirloin steak -280.5 2.43 36%
beef loin, top loin -297.5 2.50 34%
ground turkey -319.8 2.58 30%
goat cheese -304.8 2.64 21%
flank, steak -310.6 2.63 33%
ground beef -393.5 2.48 30%
beef tenderloin steak -350.5 2.62 32%
beef rib, eye -368.1 2.65 32%
lamb leg -415.0 2.58 31%
beef rib, small end -401.3 2.78 31%
beef tenderloin steak -418.6 2.73 31%
ground beef 70/30 -461.6 2.70 30%
ground beef, 75/25 -461.7 2.77 31%
beef loin -462.0 2.78 30%
beef brisket -478.7 2.80 33%
ground beef 70/30 -533.7 2.77 30%
beef brisket, flat half -516.7 2.89 32%
t-bone steak -528.9 2.94 26%
beef shortribs -544.5 2.95 33%
beef brisket, flat half -573.8 2.98 31%
pork ribs -755.5 3.61 18%
sweetbread -969.2 3.18 12%
lamb rib -937.4 3.61 19%
chicken -1911.1 2.19 36%
duck -1452.3 3.37 18%
lamb -2066.0 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
halibut 717.0 1.11 66%
crab 531.6 0.83 71%
salmon 866.4 1.56 52%
lobster 456.2 0.89 71%
crayfish 246.6 0.82 67%
rockfish 349.9 1.09 66%
flounder 143.4 0.86 57%
pollock 174.9 1.11 69%
perch 34.1 0.96 62%
orange roughy 47.6 1.05 70%
trout 306.6 1.68 45%
whiting 67.6 1.16 66%
white fish 17.8 1.08 70%
haddock 46.0 1.16 71%
sturgeon 57.8 1.35 49%
tuna 238.5 1.84 52%
anchovy 152.3 2.10 44%
sardine 107.9 2.08 38%
herring 0.0 2.17 36%
cod 245.6 2.90 71%
mackerel 56.1 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