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
14.8
Zinc : Copper
2.0
Potassium : Sodium
0.9
Calcium : Magnesium
0.9
Iron : Copper
2.3
Calcium : Phosphorus
0.2

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 K1 6%
Vitamin D 7%
Vitamin C 9%
Calcium 10%
Vitamin E 13%
Manganese 14%
Potassium 20%
Sodium 20%
Folate 21%
Omega-3 23%
Thiamin (B1) 24%
Magnesium 33%
Iron 40%
Vitamin B-6 47%
Niacin (B3) 87%
Vitamin A 215%
Selenium 288%
Copper 388%
Zinc 93%

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
beef kidney 616.2 1.57 52%
turkey liver 733.9 1.89 47%
pork chops 623.9 1.74 54%
lamb lungs 70.5 0.95 58%
beef tripe 92.1 1.03 55%
chicken breast 185.7 1.48 60%
lamb heart 203.1 1.61 48%
ground beef (lean) 65.8 1.44 60%
beef heart 228.3 1.79 52%
pork shoulder 133.6 1.62 56%
bison 171.9 1.71 53%
veal 34.3 1.51 65%
turkey gizzard 48.1 1.55 57%
ham -1.8 1.49 29%
lamb brains 22.3 1.54 27%
leg ham 60.6 1.65 56%
porterhouse steak (fat trimmed) -36.2 1.45 50%
turkey heart 109.8 1.74 47%
sirloin steak (lean) 89.2 1.77 57%
beef roast 85.7 1.78 48%
lamb sweetbread -140.9 1.44 43%
chicken drumstick -184.7 1.49 47%
roast ham -43.7 1.78 41%
lamb (lean) -220.1 1.44 43%
pork loin -6.5 1.93 41%
roast pork 5.9 1.99 41%
pork (lean) 18.6 2.09 44%
chuck steak -57.6 1.94 51%
headcheese -294.1 1.57 20%
veal loin -223.0 1.75 48%
pork ribs -39.3 2.16 39%
elk -170.5 1.93 44%
turkey -95.1 2.21 28%
lamb shank -242.1 1.96 48%
lamb chop -149.1 2.34 42%
top round steak -280.8 2.09 56%
ground beef, 80/20 -1.9 2.70 31%
roast beef -288.7 2.19 38%
rotisserie chicken thigh -471.6 1.93 39%
beef rib eye steak -291.0 2.48 33%
beef brisket -349.2 2.44 37%
goat cheese -307.9 2.64 21%
sirloin steak -403.1 2.43 36%
ground turkey -358.3 2.58 30%
beef loin, top loin -434.8 2.50 34%
flank, steak -437.6 2.63 33%
ground beef -534.3 2.48 30%
beef tenderloin steak -493.6 2.62 32%
beef rib, eye -509.3 2.65 32%
lamb leg -554.9 2.58 31%
beef tenderloin steak -564.7 2.73 31%
beef rib, small end -552.9 2.78 31%
ground beef 70/30 -622.8 2.70 30%
sweetbread -391.4 3.18 12%
beef loin -610.4 2.78 30%
ground beef, 75/25 -624.9 2.77 31%
beef brisket -630.0 2.80 33%
ground beef 70/30 -670.2 2.77 30%
beef brisket, flat half -670.4 2.89 32%
beef shortribs -678.3 2.95 33%
t-bone steak -703.8 2.94 26%
beef brisket, flat half -730.1 2.98 31%
pork ribs -899.2 3.61 18%
lamb rib -1125.9 3.61 19%
chicken -2285.2 2.19 36%
duck -1744.4 3.37 18%
lamb -2208.0 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 1168.3 1.56 52%
crab 766.8 0.83 71%
lobster 722.0 0.89 71%
halibut 812.0 1.11 66%
rockfish 541.4 1.09 66%
crayfish 384.3 0.82 67%
flounder 302.3 0.86 57%
pollock 269.5 1.11 69%
whiting 191.8 1.16 66%
perch 75.4 0.96 62%
trout 420.9 1.68 45%
tuna 494.4 1.84 52%
white fish 38.1 1.08 70%
orange roughy 24.5 1.05 70%
haddock 60.3 1.16 71%
sturgeon 81.0 1.35 49%
sardine 413.1 2.08 38%
anchovy 223.2 2.10 44%
herring 54.2 2.17 36%
cod 255.7 2.90 71%
mackerel 129.2 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) 65 210
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 May 23 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)
Bulletproof Coffee 207
Garlic & 3 Herb Beef Liver 305

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