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).

supplements

The supplements listed below will provide Lauren 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
6.3
Zinc : Copper
18.2
Potassium : Sodium
0.9
Calcium : Magnesium
1.9
Iron : Copper
12.2
Calcium : Phosphorus
0.6

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
Iron 87%
Calcium 105%
Manganese 120%
Potassium 123%
Sodium 129%
Magnesium 146%
Phosphorus 149%
Copper 161%
Folate 166%
Omega-3 275%
Selenium 412%
Zinc 360%

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
sweetbread 278.3 3.18 12%
veal liver 761.4 1.92 55%
lamb liver 673.8 1.68 48%
salami -106.2 3.78 18%
liverwurst -59.9 3.26 16%
liver pate -64.6 3.19 16%
pork sausage -92.9 3.25 20%
turkey liver 497.5 1.89 47%
liver sausage -264.3 3.31 13%
beef liver 612.7 1.75 60%
chorizo -464.0 4.55 17%
beef sausage -248.3 3.32 18%
bratwurst -290.2 3.33 16%
ground beef, 80/20 -0.4 2.70 31%
lamb (lean) 375.3 1.44 43%
pepperoni -658.1 5.04 13%
pork liver 548.1 1.65 59%
ground turkey -6.3 2.58 30%
beef kidney 455.9 1.57 52%
pork ribs -368.8 3.61 18%
frankfurter -287.9 2.90 17%
beef rib eye steak -8.7 2.48 33%
turkey -29.5 2.21 28%
meatballs -266.8 2.86 19%
rib eye fillet 220.1 1.99 45%
lamb -1088.6 6.39 5%
chicken liver 329.0 1.72 50%
lamb rib -424.7 3.61 19%
lamb kidney 427.8 1.12 52%
sliced turkey pepperoni -40.0 2.43 35%
flank, steak -105.3 2.63 33%
knackwurst -413.8 3.07 16%
ground beef 70/30 -176.8 2.77 30%
pork stomach, cooked 64.8 1.57 32%
beef shortribs -160.3 2.95 33%
t-bone steak -259.6 2.94 26%
beef brisket, flat half -179.2 2.89 32%
beef brisket, flat half -210.4 2.98 31%
beef brisket -147.4 2.80 33%
ground beef, 75/25 -175.6 2.77 31%
beef rib, small end -173.9 2.78 31%
ground beef 70/30 -173.9 2.70 30%
beef loin -197.9 2.78 30%
chicken breast breaded -52.9 2.63 39%
lamb leg -151.0 2.58 31%
ground beef -142.6 2.48 30%
sandwich spread, pork -126.0 2.35 30%
beef tenderloin steak -185.7 2.73 31%
beef rib, eye -157.4 2.65 32%
beef tenderloin steak -149.2 2.62 32%
pork chops 283.9 1.74 54%
scrapple, pork -46.9 2.13 34%
beef brisket -69.9 2.44 37%
headcheese -141.0 1.57 20%
ham -9.2 1.49 29%
beef loin, top loin -124.1 2.50 34%
sirloin steak -95.4 2.43 36%
roast beef -21.8 2.19 38%
pork ribs 3.4 2.16 39%
pork loin 64.0 1.93 41%
lamb heart 208.7 1.61 48%
roast pork 45.1 1.99 41%
beef roast 179.5 1.78 48%
chicken patty, uncooked -268.2 2.92 32%
chuck steak 160.6 1.94 51%
Poultry salad sandwich spread -97.0 2.00 33%
lamb chop -40.0 2.34 42%
chicken patty, cooked -264.1 2.87 34%
rotisserie chicken back -150.7 2.12 32%
beef heart 152.1 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1074.3 1.43 47%
mackerel 109.1 3.05 14%
sardine 450.9 2.08 38%
caviar 157.2 2.64 33%
salmon 550.0 1.56 52%
mollusks conch 530.3 1.30 54%
mussel 699.9 0.86 63%
lobster 788.0 0.89 71%
herring 83.5 2.17 36%
welk 603.3 2.75 82%
tuna 329.0 1.84 52%
anchovy 142.2 2.10 44%
crab 721.6 0.83 71%
trout 205.6 1.68 45%
octopus 550.1 1.64 71%
rockfish 534.2 1.09 66%
halibut 491.0 1.11 66%
clam 501.2 1.42 73%
cod 211.0 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
olives -8.9 1.45 3%
avocado -117.9 1.60 8%
endive 21.4 0.17 7%
alfalfa 31.3 0.23 19%
escarole 103.0 0.19 24%

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) 65 175
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 December 04 2019 while her least nutrient-dense day is December 02 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