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
4.6
Zinc : Copper
8.0
Potassium : Sodium
0.9
Calcium : Magnesium
2.6
Iron : Copper
10.8
Calcium : Phosphorus
1.0

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
Manganese 133%
Iron 134%
Potassium 141%
Panto Acid (B5) 155%
Sodium 155%
Phosphorus 173%
Vitamin E 183%
Calcium 206%
Vitamin B6 215%
Magnesium 217%
Vitamin D 221%
Riboflavin (B2) 228%
Niacin (B3) 249%
Folate 326%
Vitamin A 474%
Selenium 359%
Copper 280%
Zinc 276%

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
veal liver 1794.4 1.92 55%
liver sausage 152.8 3.31 13%
beef liver 1728.0 1.75 60%
liverwurst 69.6 3.26 16%
lamb liver 1305.1 1.68 48%
salami -271.2 3.78 18%
liver pate -130.1 3.19 16%
turkey liver 1045.5 1.89 47%
sweetbread -296.2 3.18 12%
pork liver 1352.9 1.65 59%
pork sausage -203.7 3.25 20%
chorizo -849.4 4.55 17%
lamb -1851.6 6.39 5%
beef sausage -485.5 3.32 18%
chicken liver 847.4 1.72 50%
ground beef, 80/20 -1.3 2.70 31%
bratwurst -651.1 3.33 16%
frankfurter -535.7 2.90 17%
pork ribs -769.6 3.61 18%
turkey -63.0 2.21 28%
pepperoni -1404.8 5.04 13%
beef rib eye steak -95.8 2.48 33%
sliced turkey pepperoni -49.9 2.43 35%
beef kidney 667.9 1.57 52%
knackwurst -773.9 3.07 16%
lamb rib -867.1 3.61 19%
ground turkey -256.3 2.58 30%
meatballs -669.9 2.86 19%
sandwich spread, pork -214.6 2.35 30%
t-bone steak -519.4 2.94 26%
chicken breast breaded -103.8 2.63 39%
headcheese -230.8 1.57 20%
lamb kidney 744.3 1.12 52%
beef rib, small end -366.5 2.78 31%
pork ribs 49.1 2.16 39%
scrapple, pork -85.6 2.13 34%
beef tenderloin steak -386.0 2.73 31%
ham -11.4 1.49 29%
beef loin -427.0 2.78 30%
beef tenderloin steak -319.1 2.62 32%
beef rib, eye -338.6 2.65 32%
pork chops 514.7 1.74 54%
chicken patty, uncooked -434.4 2.92 32%
rib eye fillet 193.3 1.99 45%
flank, steak -342.8 2.63 33%
ground beef, 75/25 -439.3 2.77 31%
beef loin, top loin -270.0 2.50 34%
lamb leg -375.6 2.58 31%
ground beef 70/30 -437.5 2.70 30%
pork loin 86.8 1.93 41%
beef brisket, flat half -537.9 2.98 31%
ground beef -377.9 2.48 30%
ground beef 70/30 -504.6 2.77 30%
beef brisket, flat half -487.8 2.89 32%
Poultry salad sandwich spread -162.9 2.00 33%
sirloin steak -256.7 2.43 36%
chicken patty, cooked -456.9 2.87 34%
roast pork 12.5 1.99 41%
beef brisket -457.0 2.80 33%
beef brisket -249.8 2.44 37%
roast beef -146.1 2.19 38%
lamb (lean) 237.8 1.44 43%
pork stomach, cooked -110.5 1.57 32%
beef shortribs -541.1 2.95 33%
lamb chop -130.9 2.34 42%
beef roast 190.3 1.78 48%
turkey heart 126.6 1.74 47%
pork (lean) -107.4 2.09 44%
lamb heart 152.7 1.61 48%
rotisserie chicken thigh w. skin -489.6 2.26 31%
rotisserie chicken drumstick -241.3 2.06 39%
Smoked sausage -399.0 2.16 35%
bison 229.4 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1826.2 1.43 47%
mackerel 73.8 3.05 14%
caviar 175.3 2.64 33%
salmon 923.5 1.56 52%
mollusks conch 950.2 1.30 54%
sardine 117.0 2.08 38%
herring 9.4 2.17 36%
anchovy 152.7 2.10 44%
trout 321.4 1.68 45%
tuna 261.7 1.84 52%
welk 702.1 2.75 82%
halibut 749.4 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
olives -11.3 1.45 3%
avocado -248.0 1.60 8%
endive 47.2 0.17 7%
escarole 217.5 0.19 24%
alfalfa 63.5 0.23 19%
blackberries 119.9 0.43 27%
spinach 700.7 0.23 49%
collards 298.0 0.33 37%
raspberries 14.5 0.52 30%
turnip greens 460.8 0.29 44%

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 October 18 2019 while her least nutrient-dense day is October 14 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