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 fat loss.

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
1.2
Zinc : Copper
14.0
Potassium : Sodium
1.6
Calcium : Magnesium
2.6
Iron : Copper
5.2
Calcium : Phosphorus
0.8

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
Vitamin A 51%
Iron 74%
Calcium 96%
Sodium 121%
Potassium 134%
Phosphorus 154%
Magnesium 158%
Vitamin D 177%
Manganese 182%
Folate 236%
Valine 256%
Leucine 261%
Copper 285%

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 weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
beef liver 8.8 1.75 60%
chicken liver 8.0 1.72 50%
veal liver 8.1 1.92 55%
pork liver 7.6 1.65 59%
lamb liver 6.2 1.68 48%
lamb kidney 4.9 1.12 52%
lamb lungs 4.8 0.95 58%
beef tripe 4.8 1.03 55%
turkey liver 4.9 1.89 47%
cream cheese (low fat) 4.2 1.05 76%
egg white 2.6 0.52 74%
veal 2.9 1.51 65%

Suggested seafood based foods

food name nutrient density energy density insulin load
crab 6.3 0.83 71%
crayfish 6.1 0.82 67%
lobster 5.5 0.89 71%
white fish 5.7 1.08 70%
pollock 4.9 1.11 69%
octopus 5.3 1.64 71%
halibut 4.6 1.11 66%
rockfish 4.4 1.09 66%
oysters 4.3 1.02 59%
mussel 4.0 0.86 63%
haddock 4.2 1.16 71%
welk 5.4 2.75 82%
fish roe 3.9 1.43 47%
whiting 3.6 1.16 66%
salmon 3.9 1.56 52%
sturgeon 3.7 1.35 49%
flounder 3.2 0.86 57%
cod 4.7 2.9 71%
mollusks conch 3.1 1.3 54%
shrimp 2.9 1.19 69%
perch 2.7 0.96 62%
orange roughy 2.6 1.05 70%
clam 2.9 1.42 73%

Suggested plant based foods

food name nutrient density energy density insulin load
spinach 15.9 0.23 49%
amaranth leaves 15.0 0.21 86%
watercress 14.1 0.11 65%
turnip greens 13.5 0.29 44%
coriander 13.4 0.23 30%
seaweed (laver) 13.3 0.35 80%
chinese cabbage 12.7 0.12 54%
chard 12.2 0.19 51%
chicory greens 12.2 0.23 23%
parsley 12.2 0.36 48%
chives 12.0 0.3 48%
arugula 12.0 0.25 45%
beet greens 11.5 0.22 35%
endive 11.5 0.17 7%
mustard greens 10.9 0.27 36%
lettuce 10.6 0.15 50%
spirulina 9.8 0.26 70%
escarole 9.1 0.19 24%
asparagus 9.0 0.22 50%
alfalfa 8.2 0.23 19%
seaweed (wakame) 8.1 0.45 79%
kale 7.2 0.28 60%
white mushroom 6.8 0.22 65%
okra 6.6 0.22 50%
portabella mushrooms 6.5 0.29 55%
onions 6.2 0.32 65%
snap beans 6.1 0.15 58%
radicchio 6.0 0.23 68%
artichokes 6.1 0.47 49%
seaweed (kelp) 6.0 0.43 77%
mung beans 5.7 0.19 74%
collards 5.6 0.33 37%
zucchini 5.4 0.17 40%
lemongrass 6.1 0.99 93%
sauerkraut 5.4 0.19 39%
broccoli 5.2 0.35 50%
celery 4.9 0.18 50%
summer squash 4.8 0.19 45%
cauliflower 4.8 0.25 50%
peas 4.9 0.42 65%
jalapeno peppers 4.6 0.27 37%
pinto beans 4.5 0.22 83%
yeast extract spread 5.8 1.85 59%
rhubarb 4.3 0.21 55%
banana pepper 4.4 0.27 36%
pumpkin 4.2 0.2 76%
pickles 4.1 0.12 40%
cucumber 4.1 0.12 40%
radishes 3.8 0.16 42%
turnips 3.5 0.21 51%
soybeans (sprouted) 3.7 0.81 49%
butternut squash 3.4 0.45 75%
brussel sprouts 3.1 0.42 50%
coconut water 2.8 0.19 66%
winter squash 2.9 0.4 69%
tofu 3.2 0.83 34%
cabbage 2.4 0.23 55%
shiitake mushroom 2.4 0.39 58%
red cabbage 2.3 0.29 55%
edamame 2.9 1.21 41%
beets 2.3 0.43 70%
red peppers 2.2 0.31 40%
blackberries 2.0 0.43 27%
eggplant 1.9 0.25 34%
mulberries 2.0 0.43 74%

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) 100 195
fat (g) 25 90
carbs (g) 0 50
energy (calories) 1400

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 May 05 2023 while her least nutrient-dense day is May 03 2023.

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