Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.9
Zinc : Copper
4.1
Potassium : Sodium
2.2
Calcium : Magnesium
0.9
Iron : Copper
9.3
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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 39%
Sodium 47%
Calcium 52%
Folate 92%
Riboflavin (B2) 95%
Panto Acid (B5) 97%
Iron 103%
Thiamin (B1) 105%
Potassium 111%
Manganese 125%
Zinc 126%
Vitamin E 128%
Phosphorus 139%
Vitamin B-12 156%
Vitamin B-6 176%
Vitamin C 379%
Vitamin A 442%
Selenium 442%
Copper 248%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
liver sausage 790.1 3.31 13%
veal liver 2045.6 1.92 55%
lamb liver 1842.2 1.68 48%
beef liver 1896.0 1.75 60%
pork liver 1922.2 1.65 59%
liverwurst 236.8 3.26 16%
egg yolk 412.1 2.75 18%
turkey liver 1203.0 1.89 47%
cream cheese -224.0 3.50 11%
gruyere cheese -216.5 4.13 22%
liver pate -57.8 3.19 16%
swiss cheese -182.6 3.93 22%
colby -237.0 3.94 21%
salami -252.6 3.78 18%
sweetbread -246.4 3.18 12%
monterey cheese -221.8 3.73 21%
cheddar cheese -360.4 4.10 20%
muenster cheese -235.9 3.68 21%
beef kidney 1192.3 1.57 52%
brie -168.4 3.34 19%
blue cheese -187.6 3.53 21%
chicken liver 1070.7 1.72 50%
pork sausage -203.2 3.25 20%
chorizo -708.2 4.55 17%
camembert -141.0 3.00 21%
lamb -1653.4 6.39 5%
edam cheese -336.4 3.57 23%
gouda cheese -338.8 3.56 24%
feta cheese -91.3 2.64 22%
lamb kidney 1114.1 1.12 52%
beef sausage -468.7 3.32 18%
goat cheese -197.0 2.64 21%
ground beef, 80/20 -1.4 2.70 31%
bratwurst -589.9 3.33 16%
beef brains 111.6 1.51 22%
pork ribs -689.1 3.61 18%
frankfurter -511.0 2.90 17%
whole egg 257.5 1.43 30%
pepperoni -1310.7 5.04 13%
turkey -82.3 2.21 28%
knackwurst -670.4 3.07 16%
lamb brains 80.8 1.54 27%
sliced turkey pepperoni -49.1 2.43 35%
beef rib eye steak -118.0 2.48 33%
pork chops 616.5 1.74 54%
sandwich spread, pork -183.7 2.35 30%
headcheese -187.4 1.57 20%
t-bone steak -482.1 2.94 26%
lamb rib -878.3 3.61 19%
lamb heart 447.0 1.61 48%
meatballs -665.3 2.86 19%
flank, steak -264.0 2.63 33%
chicken breast breaded -107.9 2.63 39%
ham 11.7 1.49 29%
scrapple, pork -73.8 2.13 34%
beef heart 450.9 1.79 52%
ground turkey -337.9 2.58 30%
pork ribs 9.8 2.16 39%
beef brisket, flat half -484.9 2.98 31%
blood sausage -1162.2 3.79 14%
beef brisket, flat half -445.1 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2435.9 1.43 47%
mackerel 82.5 3.05 14%
caviar 279.9 2.64 33%
sardine 193.9 2.08 38%
herring 51.6 2.17 36%
mollusks conch 751.7 1.30 54%
salmon 603.0 1.56 52%
welk 896.8 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1381.0 5.46 15%
brazil nuts -85.7 6.59 9%
hazelnuts -185.9 6.29 10%
sesame butter 30.6 5.86 21%
peanut butter -245.2 5.90 18%
wheat bran 1155.7 2.16 38%
almonds -996.9 6.07 15%
flax seed -992.1 5.34 12%
olives -10.6 1.45 3%
pili nuts -1999.7 7.19 7%
garbanzo beans 515.6 3.78 69%
corn bran -449.7 2.24 12%
endive 44.1 0.17 7%
coconut meat -975.1 3.54 10%
oat bran 701.2 2.46 65%
pine nuts -1994.2 6.73 11%
sesame seeds -1921.0 6.31 10%
pumpkin seeds -1485.3 5.59 19%
avocado -529.0 1.60 8%
lupin seeds -138.4 3.71 51%
almond butter -1874.2 6.14 16%
egg noodles, enriched -260.6 4.75 64%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 70 225
fat (g) 20 150
carbs (g) 0 110
energy (calories) 2050

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is April 14 2019 while her least nutrient-dense day is April 12 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Silk, Cultured Coconut, Plain, Dairy-Free Yogurt 90
Kirkland Signature, Organic Chia Seeds 50
Bob's Red Mill, Flax Seed Meal, Ground 60
OMG, Organic Reishi Mushroom Powder 10
Hemp seeds, hulled 111
Blueberries, Frozen, Unsweetened 117
sunflower lecithin 30
Sunflower Seeds, Raw 102
Cacao, Nibs, Raw Organic 41
Peanut Butter, Regular, Salted 96

Worst Day

food name energy (kcal)
So Delicious, Organic Coconut Beverage, Unsweetened 45
Blueberries, Frozen, Unsweetened 117
Hemp seeds, hulled 111
Organika, Enhanced Collagen 30
Bob's Red Mill, Flax Seed Meal, Ground 120
OMG, Organic Reishi Mushroom Powder 10
sunflower lecithin 30
Ojio, Cacao Powder, Arriba 53
Muffins, Pumpkin, Homemade 191
Earthbound Farm, Organic, Spring Mix 20
Tomatoes, Grape, raw 19
Cucumber, Raw, With Peel 16
Red Bell Peppers, Raw 19
Deli-meat, turkey breast, oven roasted, sliced 94
Terra Delyssa, Extra Virgin Tunisian Olive Oil 180
Paleo Puffs 230
Dark Chocolate Bar, 70%-85% Cacao 395
Chicken Thigh, Skin Eaten 134
Mushrooms, Cooked from Fresh 44
Fatso, High Performance Peanut Butter, Cocoa 180

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