Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Amy 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 Amy’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
3.4
Zinc : Copper
1.6
Potassium : Sodium
1.6
Calcium : Magnesium
3.0
Iron : Copper
1.3
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Amy’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 28%
Vitamin K1 32%
Sodium 52%
Vitamin C 55%
Magnesium 65%
Vitamin E 69%
Calcium 73%
Vitamin D 77%
Iron 89%
Potassium 89%
Thiamin (B1) 107%
Folate 123%
Phosphorus 198%
Vitamin B-6 249%
Selenium 407%
Zinc 288%

optimal foods for you

The foods listed below will provide Amy 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
pork liver 741.2 1.65 59%
lamb kidney 496.1 1.12 52%
pork chops 572.7 1.74 54%
kefir (low fat) 1.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1579.8 1.43 47%
mollusks conch 875.7 1.30 54%
mussel 649.5 0.86 63%
crab 437.4 0.83 71%
halibut 508.7 1.11 66%
lobster 331.8 0.89 71%
octopus 570.6 1.64 71%
salmon 533.1 1.56 52%
crayfish 215.4 0.82 67%
rockfish 313.5 1.09 66%
oysters 230.7 1.02 59%
flounder 153.3 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 711.1 0.23 49%
wheat bran 1439.8 2.16 38%
oat bran 1433.7 2.46 65%
turnip greens 556.6 0.29 44%
snap beans 424.8 0.15 58%
amaranth leaves 416.4 0.21 86%
brussel sprouts 473.8 0.42 50%
chinese cabbage 277.4 0.12 54%
collards 342.5 0.33 37%
kale 320.8 0.28 60%
asparagus 289.4 0.22 50%
banana pepper 273.5 0.27 36%
red peppers 293.4 0.31 40%
artichokes 356.5 0.47 49%
pumpkin 239.0 0.20 76%
parsley 303.2 0.36 48%
onions 285.5 0.32 65%
winter squash 309.4 0.40 69%
broccoli 281.8 0.35 50%
escarole 199.7 0.19 24%
butternut squash 299.7 0.45 75%
celery 183.5 0.18 50%
jalapeno peppers 213.2 0.27 37%
zucchini 176.0 0.17 40%
portabella mushrooms 224.4 0.29 55%
cauliflower 197.0 0.25 50%
mustard greens 198.0 0.27 36%
summer squash 166.6 0.19 45%
sauerkraut 161.6 0.19 39%
mung beans 155.8 0.19 74%
okra 166.8 0.22 50%
cabbage 130.5 0.23 55%
peas 209.1 0.42 65%
pickles 84.1 0.12 40%
cucumber 84.1 0.12 40%
coconut water 107.7 0.19 66%
watercress 69.9 0.11 65%
turnips 110.3 0.21 51%
chard 95.4 0.19 51%
radishes 79.4 0.16 43%
beet greens 101.0 0.22 35%
lettuce 68.9 0.15 50%
shiitake mushroom 158.7 0.39 58%
lemongrass 401.8 0.99 93%
red cabbage 122.6 0.29 55%
radicchio 92.2 0.23 68%
edamame 491.8 1.21 41%
rhubarb 76.1 0.21 55%
chicory greens 74.8 0.23 23%
chayote 79.1 0.24 41%
endive 45.2 0.17 7%
white mushroom 63.4 0.22 65%
strawberries 97.3 0.32 49%
alfalfa 58.8 0.23 19%
seaweed (laver) 103.3 0.35 80%
mulberries 129.7 0.43 74%
eggplant 57.1 0.25 35%
celeriac 126.4 0.42 72%
blackberries 107.5 0.43 27%
turnips 24.3 0.22 61%
beets 101.9 0.43 70%
arugula 29.9 0.25 45%
cantaloupe 65.2 0.34 70%
soybeans (sprouted) 254.5 0.81 49%
coriander 12.9 0.23 30%
pinto beans 5.5 0.22 83%
carrots 76.7 0.41 64%
spirulina 6.4 0.26 70%
grapefruit 17.8 0.30 83%
kiwifruit 143.4 0.61 55%
chives 11.5 0.30 48%
leeks 137.4 0.61 83%
limes -4.5 0.30 70%
boysenberries 64.5 0.50 54%
seaweed (kelp) 33.1 0.43 77%
honeydew melon -1.5 0.36 66%
carambola -18.9 0.31 56%
seaweed (wakame) 29.5 0.45 79%
jerusalem-artichokes 131.9 0.73 87%
grapefruit -28.9 0.33 85%
cowpeas 303.7 1.16 69%
lentils 299.8 1.16 64%
watermelon -61.4 0.30 60%
raspberries 31.0 0.52 30%

macronutrients

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

protein

Amy’s protein intake is 3.0g/kg LBM or 153g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Amy’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 20
RDI/sedentary ~11% 0.8 41
typical ~16% 1.2 61
minimum nutrient optimiser ~24% 1.8 70
Amy 41% 3.00 153

macro targets

While Amy’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) 70 200
fat (g) 20 90
carbs (g) 0 110
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 Amy’s food log based on the harder to find 50% of the essential nutrients. Amy’s most nutrient dense day is January 03 2018 while her least nutrient-dense day is January 04 2018.

best and worst days

Amy’s food diary for the best and worst days are shown below for comparison. Amy 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)
Egg, Whole, Raw, Fresh 180
Beef, Variety Meats and By-Products, Liver, Cooked, Pan-Fried 50
Mushrooms, Raw 22
Avocado, Black Skin, California Type 109
Greek Yogurt, Dannon, Plain, Nonfat 60
Green Giant, Summer Sweet Peas, Frozen 40
Salmon, Atlantic, wild, cooked from fresh or frozen [Copy] 69
Spectrum, Organic Unrefined Coconut Oil 180
Zucchini, Raw 31
Pork, ground, 96% lean / 4% fat, cooked, pan-broiled 89
Mackerel, canned, drained, chicken of the sea 175
Greek Yogurt, Dannon, Plain, Nonfat 15
Carrots, Baby, Raw 21

Worst Day

food name energy (kcal)
Egg, Whole, Raw, Fresh 180
Chicken Thigh, Skin Removed Before Cooking 196
Green Giant, Summer Sweet Peas, Frozen 80
Greek Yogurt, Dannon, Plain, Nonfat 120
Avocado, Black Skin, California Type 109

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