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
6.5
Zinc : Copper
6.9
Potassium : Sodium
1.3
Calcium : Magnesium
2.2
Iron : Copper
18.3
Calcium : Phosphorus
0.6

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 7%
Sodium 52%
Calcium 59%
Thiamin (B1) 64%
Manganese 72%
Magnesium 73%
Potassium 74%
Phosphorus 77%
Selenium 82%
Folate 93%
Vitamin K1 93%
Panto Acid (B5) 102%
Niacin (B3) 107%
Vitamin B-12 185%
Vitamin B-6 143%
Vitamin E 109%
Copper 143%
Zinc 122%

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 23.6 3.31 13%
liverwurst -36.3 3.26 16%
cream cheese -259.3 3.50 11%
veal liver 1466.9 1.92 55%
gruyere cheese -247.2 4.13 22%
salami -261.1 3.78 18%
swiss cheese -214.1 3.93 22%
lamb liver 1305.1 1.68 48%
colby -279.7 3.94 21%
liver pate -170.7 3.19 16%
sweetbread -301.3 3.18 12%
monterey cheese -263.6 3.73 21%
cheddar cheese -433.0 4.10 20%
muenster cheese -273.2 3.68 21%
blue cheese -214.4 3.53 21%
brie -207.1 3.34 19%
beef liver 1430.1 1.75 60%
pork sausage -204.5 3.25 20%
chorizo -780.3 4.55 17%
camembert -172.2 3.00 21%
edam cheese -389.9 3.57 23%
turkey liver 848.8 1.89 47%
gouda cheese -391.7 3.56 24%
feta cheese -136.4 2.64 22%
beef sausage -512.6 3.32 18%
lamb -2014.2 6.39 5%
bratwurst -606.9 3.33 16%
ground beef, 80/20 -1.2 2.70 31%
egg yolk -378.4 2.75 18%
pork chops 937.0 1.74 54%
pork liver 1117.6 1.65 59%
goat cheese -273.1 2.64 21%
pork ribs -756.7 3.61 18%
frankfurter -540.6 2.90 17%
beef brains 64.4 1.51 22%
chicken liver 750.4 1.72 50%
pepperoni -1451.3 5.04 13%
turkey -73.7 2.21 28%
knackwurst -736.4 3.07 16%
beef kidney 772.1 1.57 52%
lamb brains 94.2 1.54 27%
pork ribs 197.3 2.16 39%
sliced turkey pepperoni -34.8 2.43 35%
pork loin 318.1 1.93 41%
beef rib eye steak -138.2 2.48 33%
lamb rib -911.8 3.61 19%
lamb kidney 880.6 1.12 52%
sandwich spread, pork -214.5 2.35 30%
meatballs -710.6 2.86 19%
ground turkey -307.5 2.58 30%
chicken breast breaded -103.0 2.63 39%
headcheese -246.0 1.57 20%
t-bone steak -577.9 2.94 26%
ham 19.2 1.49 29%
roast pork 148.7 1.99 41%
beef rib, small end -403.8 2.78 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2150.0 1.43 47%
mackerel 98.6 3.05 14%
caviar 267.3 2.64 33%
salmon 1028.9 1.56 52%
mollusks conch 1055.4 1.30 54%
sardine 229.5 2.08 38%
herring 65.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1643.9 5.46 15%
brazil nuts 842.6 6.59 9%
hazelnuts -130.6 6.29 10%
flax seed 182.9 5.34 12%
sesame butter 58.7 5.86 21%
peanut butter -165.5 5.90 18%
pumpkin seeds -38.3 5.59 19%
almonds -471.7 6.07 15%
wheat bran 1532.3 2.16 38%
pili nuts -1419.3 7.19 7%
sesame seeds -1178.6 6.31 10%
almond butter -1068.7 6.14 16%
lupin seeds 632.5 3.71 51%
pine nuts -1612.0 6.73 11%
olives -12.5 1.45 3%
oat bran 1229.0 2.46 65%
cashews -1272.8 5.80 26%
black beans 831.2 3.41 73%
butternuts -1672.3 6.12 17%
avocado -325.2 1.60 8%
corn bran -470.2 2.24 12%
garbanzo beans 500.4 3.78 69%
coconut meat -1076.7 3.54 10%
endive 49.9 0.17 7%
peanuts -1799.0 5.99 18%
pecans -2446.9 6.91 6%
pistachio nuts -1599.9 5.69 22%
walnuts -2089.2 6.19 13%
edamame 434.4 1.21 41%

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) 70 230
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 24 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)

Worst Day

food name energy (kcal)
Moov, Organic Berry Cherry Blend, Frozen 80
Kirkland Signature, Organic Chia Seeds 99
sunflower lecithin 30
Ojio, Cacao Powder, Arriba 70
OMG, Organic Reishi Mushroom Powder 10
Organika, Enhanced Collagen 30
Bassé, Raw Brazil Nuts 106
So Delicious, Organic Coconut Beverage, Unsweetened 45
Sunflower Seeds, Raw 102
Zazubean, Nudie, Extra Dark Chocolate 180
Greenfield Natural Meat Co., Smoked Sausage 200
Broccoli, Cooked From Fresh 34
Red Bell Peppers, Raw 16
Hummus, Home Prepared 109
Christie, Good Thins, The Rice One, Simply Salt 90
Turkey Pepperoni 71
Organics, Mixed Baby Spring Greens, Fresh 11
Avocado, Black Skin, California Type 165
Red Wine Vinegar salad dressing 185
Go Raw, Lemon Pie Flavour, Sprouted Seed Cookies 85
MaraNatha, Peanut Butter, Creamy 100

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