Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sue 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 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 Sue’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
1.4
Zinc : Copper
5.2
Potassium : Sodium
1.0
Calcium : Magnesium
2.8
Iron : Copper
4.6
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sue’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: fatigue, hypothyroidism.

nutrient % DRI prioritize
Vitamin D 59%
Vitamin E 94%
Iron 96%
Phosphorus 100%
Sodium 108%
Panto Acid (B5) 114%
Potassium 115%
Manganese 118%
Magnesium 128%
Thiamin (B1) 131%
Calcium 133%
Folate 151%
Niacin (B3) 197%
Cystine 413%
Vitamin B-6 210%
Riboflavin (B2) 351%
Vitamin C 465%
Selenium 248%
Copper 479%
Zinc 308%

optimal foods for you

The foods listed below will provide Sue 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).

Animal based foods

food name nutrient density energy density insulin load
beef liver 1822.7 1.75 60%
veal liver 1841.2 1.92 55%
pork liver 1655.8 1.65 59%
lamb liver 1595.3 1.68 48%
lamb kidney 1234.7 1.12 52%
pork chops 1284.8 1.74 54%
chicken liver 1036.7 1.72 50%
beef kidney 874.9 1.57 52%
lamb (lean) 702.6 1.44 43%
turkey liver 931.5 1.89 47%
lean pastrami 226.6 0.95 73%
lamb lungs 136.9 0.95 58%
chicken breast 455.3 1.48 60%
lamb heart 493.0 1.61 48%
beef tripe 80.0 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2508.6 1.43 47%
crab 915.9 0.83 71%
lobster 895.4 0.89 71%
mussel 829.5 0.86 63%
halibut 969.2 1.11 66%
salmon 1125.2 1.56 52%
mollusks conch 899.2 1.30 54%
crayfish 468.0 0.82 67%
octopus 932.8 1.64 71%
rockfish 590.5 1.09 66%
flounder 258.6 0.86 57%
oysters 323.2 1.02 59%
pollock 280.4 1.11 69%
molluscs -11.3 0.69 77%
clam 401.1 1.42 73%
orange roughy 172.1 1.05 70%
perch 79.3 0.96 62%
whiting 163.8 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 798.5 0.23 49%
amaranth leaves 510.3 0.21 86%
turnip greens 521.8 0.29 44%
pumpkin 261.0 0.20 76%
kale 274.5 0.28 60%
zucchini 207.9 0.17 40%
escarole 204.9 0.19 24%
cauliflower 230.0 0.25 50%
celery 173.7 0.18 50%
summer squash 183.5 0.19 45%
parsley 276.2 0.36 48%
broccoli 264.3 0.35 50%
sauerkraut 151.6 0.19 39%
onions 227.4 0.32 65%
watercress 79.7 0.11 65%
collards 219.9 0.33 37%
cucumber 82.7 0.12 40%
winter squash 247.6 0.40 69%
radishes 86.6 0.16 43%
chard 101.2 0.19 51%
chayote 132.1 0.24 41%
turnips 109.8 0.21 51%
beet greens 113.4 0.22 35%
butternut squash 252.6 0.45 75%
lettuce 65.2 0.15 50%
peas 225.5 0.42 65%
radicchio 93.7 0.23 68%
alfalfa 83.7 0.23 19%
endive 49.1 0.17 7%
rhubarb 58.0 0.21 55%
carrots 154.7 0.41 64%
arugula 28.7 0.25 45%
mulberries 135.8 0.43 74%
blackberries 125.7 0.43 27%
celeriac 120.9 0.42 72%
turnips 1.1 0.22 61%
strawberries 31.2 0.32 49%
chives 11.3 0.30 48%
carambola 17.5 0.31 56%
limes -4.0 0.30 70%
beets 69.0 0.43 70%
cantaloupe -7.5 0.34 70%
lemongrass 388.2 0.99 93%
boysenberries 58.6 0.50 54%
grapefruit -71.0 0.30 83%
raspberries 26.8 0.52 30%
gooseberries -41.1 0.44 52%
watermelon -135.1 0.30 60%
apricots -30.7 0.48 71%
grapefruit -118.2 0.33 85%
honeydew melon -114.7 0.36 66%
peaches -102.8 0.39 70%
apricots -64.9 0.48 86%
kiwifruit 0.3 0.61 55%
nectarines -130.3 0.44 72%
cranberries -147.8 0.46 65%
cherries -127.5 0.50 61%
pineapple -144.1 0.50 76%
oranges -166.8 0.46 77%
mango -94.4 0.60 63%
quince -120.1 0.57 86%
pears -224.9 0.42 64%
blueberries -167.2 0.57 56%
ginger -36.8 0.80 81%
grapefruit juice -259.8 0.46 95%

macronutrients

The macronutrient split of Sue’s diet is shown in the chart below.

macro targets

While Sue’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) 55 145
fat (g) 15 80
carbs (g) 0 55
energy (calories) 1150

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 Sue’s food log based on the harder to find 50% of the essential nutrients. Sue’s most nutrient dense day is May 09 2019 while her least nutrient-dense day is May 07 2019.

best and worst days

Sue’s food diary for the best and worst days are shown below for comparison. Sue 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)
Eggs, Cooked 68
Spinach, Cooked from Fresh 41
Kale, Cooked from Fresh 36
Salmon, Atlantic, Wild, Cooked 91
My Salad 54
Chicken Breast, Skin Removed Before Cooking 87
Lamb Liver 220
Prawns, Cooked from Frozen 238
Coconut Milk, Plain or Original, Fortified, Unsweetened 6
Coconut Oil 30
Onion, White, Yellow or Red, Raw 7
Tomato Raw, Includes Cherry, Grape, Roma 4
Garlic, Fresh 4
Ginger, Ground 8
Mustard Seed 4
Hot Chili Peppers, Green, Raw 3
Paleobrittle, Raw Tumeric 6
Lemon Juice, Fresh 1
Cauliflower, Cooked from Fresh 23
Raspberries, Fresh, Red 15
Blackberries, Fresh 9
Blueberries, Fresh 9
Mountain High, Original Style Yoghurt, plain 31
Hemp seeds, hulled 37
Mountain High, Original Style Yoghurt, plain 19

Worst Day

food name energy (kcal)
Cream of Mushroom Soup, Homemade 98
Lamb roast, shoulder, no visible fat eaten 41
Kipper fillets in brine (John West) 48
Pickles, cucumber, dill, reduced sodium 4
Tesco, Wensleydale with Cranberries 134
Cauliflower, Cooked from Fresh 23
Zucchini, Cooked from Fresh 15
Butter, Salted 102
Salmon, Atlantic, Wild, Cooked 273
Avocado Crema 61
Asparagus, Cooked from Fresh 7
Raspberries, Fresh, Red 15
Blackberries, Fresh 9
Blueberries, Fresh 9
Mountain High, Original Style Yoghurt, plain 31

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