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
5.1
Zinc : Copper
6.6
Potassium : Sodium
1.2
Calcium : Magnesium
0.9
Iron : Copper
4.6
Calcium : Phosphorus
0.4

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
Calcium 78%
Iron 113%
Sodium 114%
Manganese 120%
Potassium 141%
Phosphorus 148%
Folate 171%
Magnesium 244%
Vitamin E 349%
Selenium 431%
Zinc 445%

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
liver sausage -15.2 3.31 13%
liverwurst -7.8 3.26 16%
liver pate -33.0 3.19 16%
salami -164.6 3.78 18%
pork sausage -128.0 3.25 20%
pork liver 735.4 1.65 59%
veal liver 533.7 1.92 55%
beef sausage -293.3 3.32 18%
chorizo -542.0 4.55 17%
ground beef, 80/20 -0.6 2.70 31%
lamb -1094.0 6.39 5%
chicken liver 448.9 1.72 50%
rib eye fillet 314.7 1.99 45%
beef rib eye steak 33.1 2.48 33%
turkey liver 338.2 1.89 47%
bratwurst -397.0 3.33 16%
lamb (lean) 350.0 1.44 43%
frankfurter -334.0 2.90 17%
turkey -40.7 2.21 28%
flank, steak -75.7 2.63 33%
sweetbread -485.8 3.18 12%
sliced turkey pepperoni -25.1 2.43 35%
pepperoni -853.8 5.04 13%
beef brisket -10.0 2.44 37%
beef kidney 375.6 1.57 52%
beef liver 448.3 1.75 60%
lamb rib -504.3 3.61 19%
pork ribs -525.5 3.61 18%
beef shortribs -172.5 2.95 33%
t-bone steak -279.8 2.94 26%
beef brisket, flat half -193.5 2.89 32%
beef brisket, flat half -227.9 2.98 31%
beef brisket -157.8 2.80 33%
ground beef, 75/25 -192.5 2.77 31%
knackwurst -474.2 3.07 16%
sandwich spread, pork -126.4 2.35 30%
ground beef 70/30 -192.2 2.70 30%
ground beef -151.9 2.48 30%
ground beef 70/30 -225.6 2.77 30%
beef roast 239.3 1.78 48%
beef rib, small end -205.9 2.78 31%
meatballs -402.8 2.86 19%
chicken breast breaded -68.8 2.63 39%
beef loin -229.9 2.78 30%
ground turkey -190.2 2.58 30%
beef tenderloin steak -215.7 2.73 31%
headcheese -149.4 1.57 20%
beef rib, eye -183.8 2.65 32%
scrapple, pork -55.9 2.13 34%
lamb kidney 403.6 1.12 52%
beef tenderloin steak -178.0 2.62 32%
lamb leg -188.7 2.58 31%
Smoked sausage -54.5 2.16 35%
ham -9.8 1.49 29%
pork stomach, cooked 3.2 1.57 32%
beef loin, top loin -149.1 2.50 34%
blood sausage -698.7 3.79 14%
sirloin steak -126.3 2.43 36%
roast beef -46.5 2.19 38%
lamb liver 206.4 1.68 48%
Poultry salad sandwich spread -81.9 2.00 33%
chuck steak 169.2 1.94 51%
chicken patty, uncooked -308.6 2.92 32%
chicken patty, cooked -283.3 2.87 34%
pork ribs -70.2 2.16 39%
roast pork -29.7 1.99 41%
pork chops 198.7 1.74 54%
bison 197.4 1.71 53%
beef heart 158.7 1.79 52%
lamb chop -103.5 2.34 42%
turkey heart 78.2 1.74 47%
elk -4.6 1.93 44%
lamb heart 84.0 1.61 48%
rotisserie chicken drumstick -137.0 2.06 39%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 981.5 1.43 47%
mackerel 1.9 3.05 14%
mollusks conch 697.6 1.30 54%
caviar 117.1 2.64 33%
sardine 128.5 2.08 38%
herring 8.2 2.17 36%
mussel 616.7 0.86 63%
anchovy 91.4 2.10 44%
welk 527.3 2.75 82%
octopus 569.8 1.64 71%
cod 163.3 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
olives -5.0 1.45 3%
avocado -199.6 1.60 8%
endive 27.1 0.17 7%
escarole 126.4 0.19 24%
alfalfa 29.1 0.23 19%
blackberries 86.3 0.43 27%
spinach 419.5 0.23 49%
turnip greens 333.9 0.29 44%
raspberries 16.0 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 June 21 2019 while her least nutrient-dense day is June 24 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