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).

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
6.1
Zinc : Copper
7.0
Potassium : Sodium
1.5
Calcium : Magnesium
2.7
Iron : Copper
17.6
Calcium : Phosphorus
0.7

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 9%
Vitamin K1 37%
Calcium 42%
Thiamin (B1) 59%
Vitamin E 62%
Folate 64%
Magnesium 65%
Sodium 65%
Potassium 69%
Phosphorus 73%
Selenium 78%
Zinc 94%
Riboflavin (B2) 95%
Omega-3 117%
Vitamin B12 220%
Vitamin B6 120%
Vitamin C 207%
Copper 120%

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
lamb liver 1451.4 1.68 48%
liver sausage -14.6 3.31 13%
cream cheese -231.8 3.50 11%
liverwurst -42.2 3.26 16%
gruyere cheese -232.8 4.13 22%
veal liver 1304.7 1.92 55%
sweetbread -183.9 3.18 12%
swiss cheese -185.0 3.93 22%
salami -258.4 3.78 18%
colby -257.1 3.94 21%
liver pate -163.0 3.19 16%
monterey cheese -241.2 3.73 21%
cheddar cheese -372.4 4.10 20%
muenster cheese -251.8 3.68 21%
brie -187.9 3.34 19%
blue cheese -212.3 3.53 21%
pork sausage -202.8 3.25 20%
turkey liver 867.0 1.89 47%
camembert -163.3 3.00 21%
beef kidney 1047.9 1.57 52%
beef liver 1152.2 1.75 60%
chorizo -803.9 4.55 17%
edam cheese -354.7 3.57 23%
beef brains 277.7 1.51 22%
gouda cheese -360.3 3.56 24%
feta cheese -114.0 2.64 22%
egg yolk -249.2 2.75 18%
pork liver 1100.5 1.65 59%
beef sausage -508.7 3.32 18%
ground beef, 80/20 -1.6 2.70 31%
lamb brains 251.1 1.54 27%
goat cheese -253.1 2.64 21%
lamb -1896.4 6.39 5%
bratwurst -629.0 3.33 16%
frankfurter -541.2 2.90 17%
pork ribs -741.7 3.61 18%
lamb kidney 899.7 1.12 52%
chicken liver 632.9 1.72 50%
turkey -93.2 2.21 28%
pepperoni -1398.4 5.04 13%
knackwurst -733.1 3.07 16%
sliced turkey pepperoni -59.6 2.43 35%
meatballs -648.6 2.86 19%
pork chops 573.0 1.74 54%
sandwich spread, pork -213.0 2.35 30%
ground turkey -317.4 2.58 30%
ham 12.7 1.49 29%
beef rib eye steak -228.3 2.48 33%
chicken breast breaded -120.4 2.63 39%
headcheese -252.8 1.57 20%
whole egg 6.1 1.43 30%
scrapple, pork -108.4 2.13 34%
lamb heart 378.0 1.61 48%
pork ribs -7.4 2.16 39%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3114.5 1.43 47%
mackerel 196.3 3.05 14%
caviar 426.4 2.64 33%
salmon 1208.4 1.56 52%
sardine 572.2 2.08 38%
mollusks conch 1101.8 1.30 54%
herring 136.1 2.17 36%
trout 478.6 1.68 45%
tuna 589.4 1.84 52%
welk 991.2 2.75 82%
anchovy 151.1 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 980.9 6.59 9%
sunflower seeds 992.3 5.46 15%
hazelnuts -201.8 6.29 10%
flax seed 95.8 5.34 12%
sesame butter 48.1 5.86 21%
walnuts -352.0 6.19 13%
almonds -288.4 6.07 15%
peanut butter -231.4 5.90 18%
pumpkin seeds -118.6 5.59 19%
almond butter -660.4 6.14 16%
wheat bran 1119.5 2.16 38%
pili nuts -1339.3 7.19 7%
sesame seeds -1246.5 6.31 10%
lupin seeds 573.5 3.71 51%
olives -12.3 1.45 3%
oat bran 1008.5 2.46 65%
pine nuts -1739.4 6.73 11%
edamame 738.9 1.21 41%
black beans 792.4 3.41 73%
avocado -324.2 1.60 8%
cashews -1242.9 5.80 26%
corn bran -502.3 2.24 12%
pistachio nuts -1359.8 5.69 22%
endive 42.7 0.17 7%
coconut meat -1069.2 3.54 10%
butternuts -1761.4 6.12 17%

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 30 2019 while her least nutrient-dense day is April 27 2020.

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)

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