Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lauren 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 and being autoimmune.

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 Lauren’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
16.4
Zinc : Copper
5.6
Potassium : Sodium
0.7
Calcium : Magnesium
2.6
Iron : Copper
4.2
Calcium : Phosphorus
1.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lauren’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.

nutrient % DRI prioritize
Omega-3 68%
Iron 82%
Folate 108%
Potassium 122%
Manganese 147%
Phosphorus 147%
Sodium 156%
Thiamin (B1) 161%
Panto Acid (B5) 178%
Vitamin E 188%
Calcium 231%
Magnesium 242%
Niacin (B3) 250%
Vitamin A 334%
Copper 447%
Zinc 309%

optimal foods for you

The foods listed below will provide Lauren 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 1798.7 1.68 48%
liver sausage 67.6 3.31 13%
veal liver 1550.1 1.92 55%
liverwurst -20.8 3.26 16%
sweetbread -205.3 3.18 12%
beef liver 1450.1 1.75 60%
salami -294.2 3.78 18%
liver pate -200.4 3.19 16%
pork sausage -215.5 3.25 20%
chorizo -907.5 4.55 17%
beef sausage -499.7 3.32 18%
pork liver 1109.7 1.65 59%
ground beef, 80/20 -1.8 2.70 31%
turkey liver 655.9 1.89 47%
chicken liver 721.9 1.72 50%
lamb -2076.8 6.39 5%
frankfurter -597.8 2.90 17%
turkey -91.0 2.21 28%
lamb kidney 901.2 1.12 52%
sliced turkey pepperoni -75.2 2.43 35%
bratwurst -853.0 3.33 16%
meatballs -629.9 2.86 19%
pork ribs -926.8 3.61 18%
pepperoni -1556.0 5.04 13%
knackwurst -829.1 3.07 16%
sandwich spread, pork -237.8 2.35 30%
chicken breast breaded -115.7 2.63 39%
headcheese -247.9 1.57 20%
ham 2.3 1.49 29%
beef kidney 552.0 1.57 52%
ground turkey -343.8 2.58 30%
scrapple, pork -106.8 2.13 34%
lamb rib -1010.7 3.61 19%
beef rib eye steak -338.1 2.48 33%
t-bone steak -663.6 2.94 26%
Poultry salad sandwich spread -200.8 2.00 33%
lamb heart 301.8 1.61 48%
chicken patty, uncooked -537.0 2.92 32%
flank, steak -447.6 2.63 33%
beef heart 329.9 1.79 52%
ground beef, 75/25 -555.0 2.77 31%
roast ham 30.0 1.78 41%
pork chops 377.9 1.74 54%
ground beef -472.2 2.48 30%
lamb chop -128.4 2.34 42%
ground beef 70/30 -605.8 2.77 30%
ground beef 70/30 -560.4 2.70 30%
roast pork -63.0 1.99 41%
lamb leg -508.9 2.58 31%
chicken patty, cooked -552.3 2.87 34%
beef rib, small end -585.1 2.78 31%
beef loin -616.4 2.78 30%
beef tenderloin steak -590.9 2.73 31%
pork (lean) -41.4 2.09 44%
beef rib, eye -541.4 2.65 32%
beef shortribs -607.2 2.95 33%
beef tenderloin steak -528.7 2.62 32%
beef brisket -358.1 2.44 37%
pork ribs -199.1 2.16 39%
beef brisket, flat half -709.8 2.98 31%
beef brisket, flat half -658.2 2.89 32%
beef loin, top loin -474.8 2.50 34%
beef brisket -608.1 2.80 33%
sirloin steak -431.5 2.43 36%
rib eye fillet -68.6 1.99 45%
roast beef -317.9 2.19 38%
turkey heart 62.6 1.74 47%
lamb sweetbread 44.4 1.44 43%
elk -83.2 1.93 44%
Smoked sausage -415.3 2.16 35%
pork loin -190.6 1.93 41%
blood sausage -1535.1 3.79 14%
beef roast 19.0 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -14.4 3.05 14%
fish roe 1332.1 1.43 47%
caviar 317.5 2.64 33%
sardine 253.1 2.08 38%
mollusks conch 806.9 1.30 54%
herring 24.1 2.17 36%
anchovy 167.7 2.10 44%
salmon 534.3 1.56 52%
tuna 386.9 1.84 52%
trout 228.6 1.68 45%
mussel 753.1 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
olives -12.2 1.45 3%
avocado -218.0 1.60 8%
endive 58.3 0.17 7%
escarole 258.8 0.19 24%
alfalfa 85.5 0.23 19%
blackberries 139.1 0.43 27%
spinach 743.0 0.23 49%
turnip greens 578.0 0.29 44%
collards 337.3 0.33 37%
raspberries 34.1 0.52 30%

macronutrients

The macronutrient split of Lauren’s diet is shown in the chart below.

macro targets

While Lauren’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) 65 180
fat (g) 20 120
carbs (g) 0 60
energy (calories) 1600

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 Lauren’s food log based on the harder to find 50% of the essential nutrients. Lauren’s most nutrient dense day is August 16 2019 while her least nutrient-dense day is August 19 2019.

best and worst days

Lauren’s food diary for the best and worst days are shown below for comparison. Lauren 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