Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Beth 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 Beth’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
3.8
Zinc : Copper
14.0
Potassium : Sodium
0.7
Calcium : Magnesium
6.0
Iron : Copper
25.3
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Beth’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
Thiamin (B1) 43%
Vitamin E 49%
Panto Acid (B5) 53%
Manganese 54%
Vitamin D 54%
Magnesium 57%
Phosphorus 77%
Folate 111%
Potassium 123%
Copper 125%
Niacin (B3) 126%
Calcium 127%
Leucine 133%
Vitamin B-12 219%
Vitamin B-6 183%
Vitamin A 284%
Selenium 176%
Zinc 216%

optimal foods for you

The foods listed below will provide Beth 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 2022.0 1.75 60%
veal liver 2061.4 1.92 55%
lamb liver 1843.0 1.68 48%
pork liver 1608.4 1.65 59%
turkey 1696.9 1.89 50%
pork chops 1489.0 1.74 54%
lamb kidney 1068.9 1.12 52%
beef kidney 987.4 1.57 52%
lamb (lean) 902.5 1.44 43%
turkey liver 1153.1 1.89 47%
chicken liver 1006.4 1.72 50%
egg white 113.0 0.52 74%
kefir (low fat) 4.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2892.1 1.43 47%
crab 1107.2 0.83 71%
salmon 1475.9 1.56 52%
halibut 1198.0 1.11 66%
lobster 1033.1 0.89 71%
mussel 882.9 0.86 63%
mollusks conch 1090.1 1.30 54%
rockfish 781.1 1.09 66%
clam 953.7 1.42 73%
crayfish 574.6 0.82 67%
flounder 470.6 0.86 57%
octopus 924.1 1.64 71%
oysters 332.8 1.02 59%
pollock 377.5 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 730.9 0.23 49%
wheat bran 1683.3 2.16 38%
amaranth leaves 456.2 0.21 86%
turnip greens 501.7 0.29 44%
portabella mushrooms 495.4 0.29 55%
pumpkin 322.3 0.20 76%
asparagus 318.5 0.22 50%
chinese cabbage 243.3 0.12 54%
winter squash 391.4 0.40 69%
snap beans 241.6 0.15 58%
shiitake mushroom 339.1 0.39 58%
escarole 218.1 0.19 24%
artichokes 387.9 0.47 49%
kale 261.7 0.28 60%
banana pepper 249.0 0.27 36%
butternut squash 364.6 0.45 75%
zucchini 173.7 0.17 40%
red peppers 252.7 0.31 40%
celery 160.2 0.18 50%
mung beans 169.9 0.19 74%
summer squash 153.2 0.19 45%
collards 238.0 0.33 37%
parsley 242.2 0.36 48%
cauliflower 176.1 0.25 50%
okra 165.0 0.22 50%
watercress 88.6 0.11 65%
brussel sprouts 276.5 0.42 50%
jalapeno peppers 178.6 0.27 37%
broccoli 226.3 0.35 50%
mustard greens 167.2 0.27 36%
pickles 64.4 0.12 40%
cucumber 64.4 0.12 40%
white mushroom 123.0 0.22 65%
chard 91.7 0.19 51%
sauerkraut 83.2 0.19 39%
onions 155.6 0.32 65%
lettuce 59.5 0.15 50%
radishes 58.2 0.16 43%
beet greens 92.5 0.22 35%
chicory greens 85.9 0.23 23%
chayote 94.6 0.24 41%
endive 50.3 0.17 7%
coconut water 60.7 0.19 66%
radicchio 80.7 0.23 68%
alfalfa 79.6 0.23 19%
seaweed (laver) 151.2 0.35 80%
turnips 62.5 0.21 51%
oat bran 1413.7 2.46 65%
rhubarb 47.8 0.21 55%
cabbage 57.0 0.23 55%
eggplant 59.7 0.25 35%
carrots 146.2 0.41 64%
red cabbage 70.1 0.29 55%
peas 144.5 0.42 65%
celeriac 134.1 0.42 72%
arugula 27.0 0.25 45%
coriander 14.1 0.23 30%
pinto beans 7.3 0.22 83%
cantaloupe 57.3 0.34 70%
spirulina 10.7 0.26 70%
turnips -11.5 0.22 61%
blackberries 95.1 0.43 27%
chives 10.1 0.30 48%
soybeans (sprouted) 306.1 0.81 49%
beets 47.2 0.43 70%
limes -37.2 0.30 70%
carambola -37.9 0.31 56%
strawberries -44.2 0.32 49%
seaweed (kelp) 19.2 0.43 77%
seaweed (wakame) 34.0 0.45 79%
mulberries -8.0 0.43 74%
boysenberries 33.7 0.50 54%
apricots -16.0 0.48 71%

macronutrients

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

macro targets

While Beth’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) 75 200
fat (g) 25 100
carbs (g) 0 65
energy (calories) 1450

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 Beth’s food log based on the harder to find 50% of the essential nutrients. Beth’s most nutrient dense day is May 15 2019 while her least nutrient-dense day is May 14 2019.

best and worst days

Beth’s food diary for the best and worst days are shown below for comparison. Beth 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)
Cabbage, Kimchi 23
Earthbound Farm, Organic Mixed Greens 40
Earthbound Farm Organic, Arugula & Kale Blend 35
Oyster, Canned, Drained 48
Eggs, Cooked 205
Tesco, Cherry Tomatoes 9
Brunswick, Sardine Fillets in Olive Oil 170

Worst Day

food name energy (kcal)
Hebrew National, Beef Hot Dog 150
Hebrew National, Jumbo Beef Franks 260
Gyro Meat, Beef and Lamb 209
Tesco, Cherry Tomatoes 9
Lettuce, Mixed Greens 5
Harold's, Dill Pickles 5

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