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
2.5
Zinc : Copper
9.5
Potassium : Sodium
1.2
Calcium : Magnesium
1.7
Iron : Copper
5.4
Calcium : Phosphorus
0.7

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, insomnia.

nutrient % DRI prioritize
Iron 109%
Sodium 141%
Calcium 178%
Potassium 179%
Manganese 184%
Folate 376%
Copper 457%
Magnesium 290%

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 168.0 3.18 12%
liver sausage -124.7 3.31 13%
liverwurst -110.5 3.26 16%
liver pate -97.8 3.19 16%
salami -194.8 3.78 18%
pork sausage -143.3 3.25 20%
lamb -1057.8 6.39 5%
beef sausage -275.1 3.32 18%
veal liver 530.6 1.92 55%
chorizo -539.0 4.55 17%
ground beef, 80/20 -1.5 2.70 31%
frankfurter -300.8 2.90 17%
beef liver 521.5 1.75 60%
turkey -55.0 2.21 28%
lamb liver 324.6 1.68 48%
meatballs -352.6 2.86 19%
chicken liver 296.5 1.72 50%
sliced turkey pepperoni -61.3 2.43 35%
pepperoni -880.9 5.04 13%
knackwurst -468.5 3.07 16%
headcheese -114.1 1.57 20%
blood sausage -644.5 3.79 14%
turkey liver 202.6 1.89 47%
sandwich spread, pork -135.5 2.35 30%
chicken breast breaded -64.4 2.63 39%
bratwurst -542.1 3.33 16%
lamb rib -552.2 3.61 19%
scrapple, pork -52.8 2.13 34%
ham -29.9 1.49 29%
pork ribs -604.7 3.61 18%
pork liver 346.9 1.65 59%
Poultry salad sandwich spread -110.6 2.00 33%
chicken patty, uncooked -303.5 2.92 32%
t-bone steak -398.9 2.94 26%
chicken patty, cooked -311.5 2.87 34%
flank, steak -283.0 2.63 33%
ground beef, 75/25 -338.0 2.77 31%
ground turkey -315.8 2.58 30%
ground beef 70/30 -339.8 2.70 30%
ground beef -298.0 2.48 30%
lamb leg -310.7 2.58 31%
ground beef 70/30 -378.4 2.77 30%
beef shortribs -359.3 2.95 33%
Smoked sausage -190.4 2.16 35%
beef heart 131.9 1.79 52%
beef rib eye steak -287.8 2.48 33%
beef loin -383.8 2.78 30%
lamb chop -123.6 2.34 42%
beef brisket, flat half -422.6 2.98 31%
lamb heart 91.1 1.61 48%
beef tenderloin steak -372.7 2.73 31%
beef rib, small end -377.1 2.78 31%
beef rib, eye -348.9 2.65 32%
beef brisket, flat half -403.0 2.89 32%
beef tenderloin steak -346.6 2.62 32%
turkey heart 33.2 1.74 47%
lamb kidney 225.7 1.12 52%
beef brisket -385.5 2.80 33%
beef loin, top loin -321.4 2.50 34%
beef brisket -277.9 2.44 37%
pork stomach, cooked -184.3 1.57 32%
sirloin steak -304.8 2.43 36%
beef kidney 92.7 1.57 52%
roast beef -244.7 2.19 38%
rotisserie chicken thigh w. skin -364.7 2.26 31%
rotisserie chicken drumstick -224.5 2.06 39%
bologna -854.6 3.10 11%
elk -139.7 1.93 44%
duck -807.5 3.37 18%
lamb sweetbread -78.8 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -58.6 3.05 14%
caviar 186.7 2.64 33%
welk 688.4 2.75 82%
mollusks conch 509.8 1.30 54%
herring -32.9 2.17 36%
anchovy 15.0 2.10 44%
sardine -127.4 2.08 38%
octopus 401.1 1.64 71%
mussel 385.7 0.86 63%
cod 46.5 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
olives -7.4 1.45 3%
avocado -76.2 1.60 8%
endive 30.3 0.17 7%
escarole 141.2 0.19 24%
alfalfa 55.0 0.23 19%
blackberries 118.9 0.43 27%
turnip greens 376.1 0.29 44%
spinach 453.7 0.23 49%
raspberries 59.0 0.52 30%
collards 166.5 0.33 37%
sauerkraut 161.7 0.19 39%
beet greens 63.9 0.22 35%
zucchini 138.0 0.17 40%
chayote 108.8 0.24 41%
parsley 196.0 0.36 48%

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) 20 115
carbs (g) 0 60
energy (calories) 1550

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 April 15 2019 while her least nutrient-dense day is April 18 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