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
3.9
Zinc : Copper
1.6
Potassium : Sodium
1.4
Calcium : Magnesium
3.3
Iron : Copper
1.3
Calcium : Phosphorus
0.4

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 35%
Sodium 55%
Magnesium 64%
Vitamin C 64%
Vitamin E 64%
Vitamin D 71%
Iron 78%
Calcium 79%
Potassium 84%
Thiamin (B1) 111%
Folate 115%
Omega-3 186%
Vitamin B-6 234%
Selenium 386%
Zinc 264%

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
chicken liver 7.9 1.72 50%
pork liver 6.8 1.65 59%
lamb kidney 5.3 1.12 52%
turkey liver 5.4 1.89 47%
beef liver 5.1 1.75 60%
veal liver 4.9 1.92 55%
lamb lungs 3.4 0.95 58%
lean pastrami 3.2 0.95 73%
beef kidney 3.5 1.57 52%
turkey heart 3.5 1.74 47%

Seafood based foods

food name nutrient density energy density insulin load
mussel 6.4 0.86 63%
oysters 5.9 1.02 59%
octopus 6.2 1.64 71%
mollusks conch 5.7 1.30 54%
crab 5.2 0.83 71%
halibut 5.4 1.11 66%
fish roe 5.0 1.43 47%
pollock 4.2 1.11 69%
crayfish 3.9 0.82 67%
rockfish 3.9 1.09 66%
haddock 3.9 1.16 71%
lobster 3.4 0.89 71%
salmon 4.0 1.56 52%
flounder 3.1 0.86 57%
cod 4.8 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 18.3 0.23 49%
coriander 17.4 0.23 30%
chicory greens 16.1 0.23 23%
beet greens 15.9 0.22 35%
chard 15.6 0.19 51%
watercress 15.3 0.11 65%
lettuce 14.9 0.15 50%
asparagus 14.9 0.22 50%
amaranth leaves 14.9 0.21 86%
endive 14.4 0.17 7%
chives 14.5 0.30 48%
parsley 14.5 0.36 48%
mustard greens 14.2 0.27 36%
turnip greens 13.8 0.29 44%
chinese cabbage 13.5 0.12 54%
arugula 13.0 0.25 45%
seaweed (laver) 12.6 0.35 80%
broccoli 12.4 0.35 50%
kale 11.9 0.28 60%
radicchio 11.5 0.23 68%
escarole 11.3 0.19 24%
okra 11.0 0.22 50%
onions 10.4 0.32 65%
zucchini 10.0 0.17 40%
sauerkraut 9.9 0.19 39%
summer squash 9.4 0.19 45%
cabbage 9.4 0.23 55%
wheat bran 11.2 2.16 38%
celery 9.3 0.18 50%
banana pepper 9.3 0.27 36%
brussel sprouts 9.4 0.42 50%
collards 9.2 0.33 37%
cauliflower 9.0 0.25 50%
jalapeno peppers 8.4 0.27 37%
white mushroom 8.3 0.22 65%
red peppers 8.4 0.31 40%
radishes 8.1 0.16 43%
snap beans 7.8 0.15 58%
peas 8.0 0.42 65%
mung beans 7.7 0.19 74%
portabella mushrooms 7.7 0.29 55%
red cabbage 7.3 0.29 55%
alfalfa 7.2 0.23 19%
butternut squash 7.2 0.45 75%
seaweed (kelp) 7.0 0.43 77%
spirulina 6.4 0.26 70%
seaweed (wakame) 6.6 0.45 79%
yeast extract spread 7.7 1.85 59%
pumpkin 6.1 0.20 76%
winter squash 6.3 0.40 69%
shiitake mushroom 6.2 0.39 58%
artichokes 6.0 0.47 49%
lemongrass 6.5 0.99 93%
pinto beans 5.5 0.22 83%
pickles 5.3 0.12 40%
cucumber 5.3 0.12 40%
turnips 5.4 0.21 51%
eggplant 4.8 0.25 35%
chayote 4.8 0.24 41%
rhubarb 4.5 0.21 55%
leeks 4.8 0.61 83%
mulberries 4.5 0.43 74%
beets 4.1 0.43 70%
celeriac 4.1 0.42 72%
coconut water 3.8 0.19 66%
blackberries 3.9 0.43 27%
strawberries 3.8 0.32 49%
cantaloupe 3.5 0.34 70%
carrots 3.3 0.41 64%
turnips 3.1 0.22 61%
kiwifruit 3.1 0.61 55%
soybeans (sprouted) 3.2 0.81 49%
oat bran 4.3 2.46 65%
raspberries 2.5 0.52 30%
edamame 3.1 1.21 41%

macronutrients

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

protein

Amy’s protein intake is 2.9g/kg LBM or 147g/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 90
Amy 40% 2.87 147

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) 90 200
fat (g) 20 110
carbs (g) 0 95
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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