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 blood sugar management with a low insulin load diet 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 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
2.4
Zinc : Copper
7.9
Potassium : Sodium
1.1
Calcium : Magnesium
3.3
Iron : Copper
12.2
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
Iron 32%
Calcium 44%
Vitamin E 44%
Thiamin (B1) 47%
Vitamin C 47%
Zinc 47%
Manganese 50%
Copper 53%
Folate 56%
Magnesium 56%
Potassium 70%
Phosphorus 92%
Sodium 94%
Omega-3 125%
Vitamin B12 191%
Vitamin B6 221%
Vitamin A 182%
Selenium 170%

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 diabetes management . 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
sweetbread -187.7 3.18 12%
headcheese -251.2 1.57 20%
lamb brains 229.1 1.54 27%
goat cheese -252.1 2.64 21%
pork ribs -772.4 3.61 18%
lamb -1808.4 6.39 5%
ham 5.2 1.49 29%
turkey -85.1 2.21 28%
lamb rib -945.8 3.61 19%
duck -1532.0 3.37 18%
ground beef, 80/20 -1.6 2.70 31%
t-bone steak -620.9 2.94 26%
ground turkey -308.2 2.58 30%
ground beef -441.6 2.48 30%
ground beef 70/30 -527.3 2.77 30%
beef rib eye steak -207.2 2.48 33%
beef loin -524.4 2.78 30%
ground beef 70/30 -501.8 2.70 30%
lamb leg -464.9 2.58 31%
ground beef, 75/25 -511.5 2.77 31%
beef tenderloin steak -501.9 2.73 31%
beef rib, small end -487.8 2.78 31%
flank, steak -355.6 2.63 33%
beef rib, eye -455.3 2.65 32%
beef tenderloin steak -437.3 2.62 32%
beef brisket, flat half -600.2 2.98 31%
beef brisket, flat half -552.3 2.89 32%
beef loin, top loin -389.8 2.50 34%
beef brisket -505.6 2.80 33%
sirloin steak -350.9 2.43 36%
beef shortribs -527.2 2.95 33%
beef brisket -291.2 2.44 37%
roast beef -233.5 2.19 38%
pork ribs -65.9 2.16 39%
turkey liver 876.1 1.89 47%
roast pork 21.0 1.99 41%
roast ham -50.2 1.78 41%
pork loin -51.7 1.93 41%
rotisserie chicken thigh -414.6 1.93 39%
lamb sweetbread -43.5 1.44 43%
lamb (lean) -103.4 1.44 43%
pork (lean) 57.4 2.09 44%
lamb chop -168.6 2.34 42%
lamb heart 254.3 1.61 48%
turkey heart 117.9 1.74 47%
beef kidney 744.1 1.57 52%
elk -202.5 1.93 44%
beef roast 123.1 1.78 48%
chicken drumstick -162.0 1.49 47%
porterhouse steak (fat trimmed) -44.8 1.45 50%
veal loin -246.8 1.75 48%
lamb shank -212.9 1.96 48%
pork chops 500.7 1.74 54%
beef heart 196.6 1.79 52%
chicken -2058.9 2.19 36%
chuck steak -9.2 1.94 51%
bison 124.0 1.71 53%
beef tripe 34.2 1.03 55%
leg ham 35.5 1.65 56%
pork shoulder 54.2 1.62 56%
turkey gizzard 31.9 1.55 57%
lamb lungs 24.6 0.95 58%
sirloin steak (lean) 29.8 1.77 57%
top round steak -225.4 2.09 56%
ground beef (lean) 31.0 1.44 60%
chicken breast 80.8 1.48 60%
veal 1.2 1.51 65%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 100.2 3.05 14%
sardine 459.8 2.08 38%
herring 125.5 2.17 36%
trout 255.5 1.68 45%
anchovy 137.7 2.10 44%
salmon 691.8 1.56 52%
sturgeon 24.8 1.35 49%
tuna 581.3 1.84 52%
flounder 286.4 0.86 57%
perch 105.8 0.96 62%
halibut 510.5 1.11 66%
rockfish 463.7 1.09 66%
crayfish 427.0 0.82 67%
whiting 245.2 1.16 66%
crab 872.3 0.83 71%
lobster 825.7 0.89 71%
pollock 300.8 1.11 69%
orange roughy 46.4 1.05 70%
white fish 20.3 1.08 70%
haddock 55.0 1.16 71%
cod 297.5 2.90 71%

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) 70 155
fat (g) 20 165
carbs (g) 0 0
energy (calories) 1750

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Her food diary indicates she is eating 1003 calories per day with an insulin load of 88g/day and with 35% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on her average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average optimiser 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
35% 88 24

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 22 2019 while her least nutrient-dense day is April 19 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)
Salmon, Sockeye, Red, Cooked 177
Celery, Raw 13
Dill Pickles 8
Onions, Sweet, Raw 9
Capers 2
Litehouse, OPA, Feta Dill Greek Yogurt Dressing 40
Salmon, Sockeye, Red, Cooked 177
Celery, Raw 13
Dill Pickles 8
Litehouse, OPA, Feta Dill Greek Yogurt Dressing 40
Asparagus, Cooked from Fresh 50
Broccoli, Raw 39
Bolthouse Farms, Classic Ranch Salad Dressing, with Yogurt 90
Moon Cheese, Cheddar 210
Beef Brisket, No Visible Fat Eaten 116
Alcoholic Beverage, Wine, Table, White, Chardonnay 197
Apple, Fresh, With Skin 47

Worst Day

food name energy (kcal)
Great Value, Hard Boiled Eggs 240
Salmon, Sockeye, Red, Cooked 177
Salmon, Smoked 17
Celery, Raw 26
Dill Pickles 23
Litehouse, OPA, Feta Dill Greek Yogurt Dressing 40
Moon Cheese, Cheddar 140
Alcoholic Beverage, Wine, Table, White, Chardonnay 74

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