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
15.5
Zinc : Copper
0.8
Potassium : Sodium
0.9
Calcium : Magnesium
4.6
Iron : Copper
1.1
Calcium : Phosphorus
0.9

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
Vitamin D 10%
Omega-3 23%
Vitamin E 28%
Manganese 41%
Magnesium 48%
Potassium 61%
Sodium 61%
Phosphorus 78%
Calcium 81%
Iron 95%
Selenium 112%
Leucine 115%
Valine 115%
Folate 185%
Vitamin B-6 198%
Vitamin C 238%
Zinc 196%

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
pork liver 1166.0 1.65 59%
lamb (lean) 1057.0 1.44 43%
lamb kidney 813.0 1.12 52%
turkey 1200.2 1.89 50%
egg white 448.9 0.52 74%
pork chops 1047.5 1.74 54%
beef kidney 799.6 1.57 52%
beef liver 890.6 1.75 60%
veal liver 923.3 1.92 55%
beef tripe 380.9 1.03 55%
chicken breast 622.3 1.48 60%
lamb liver 727.0 1.68 48%
kefir (low fat) 1.5 0.41 64%
rib eye fillet 877.9 1.99 45%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3299.0 1.43 47%
salmon 1832.2 1.56 52%
halibut 1425.8 1.11 66%
rockfish 1273.2 1.09 66%
mussel 1030.0 0.86 63%
crab 988.5 0.83 71%
lobster 995.7 0.89 71%
clam 1122.0 1.42 73%
flounder 775.2 0.86 57%
mollusks conch 990.8 1.30 54%
octopus 1084.0 1.64 71%
crayfish 547.1 0.82 67%
pollock 548.6 1.11 69%
whiting 576.7 1.16 66%
orange roughy 430.1 1.05 70%
oysters 348.6 1.02 59%
trout 702.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 633.0 0.23 49%
turnip greens 530.2 0.29 44%
amaranth leaves 437.2 0.21 86%
chinese cabbage 249.5 0.12 54%
snap beans 266.1 0.15 58%
asparagus 232.0 0.22 50%
portabella mushrooms 265.4 0.29 55%
banana pepper 241.3 0.27 36%
zucchini 186.1 0.17 40%
artichokes 327.5 0.47 49%
kale 202.4 0.28 60%
parsley 241.1 0.36 48%
cauliflower 180.9 0.25 50%
summer squash 144.5 0.19 45%
wheat bran 1226.0 2.16 38%
mung beans 131.8 0.19 74%
escarole 126.3 0.19 24%
brussel sprouts 252.8 0.42 50%
pumpkin 126.0 0.20 76%
red peppers 193.2 0.31 40%
celery 111.6 0.18 50%
broccoli 206.7 0.35 50%
watercress 67.4 0.11 65%
mustard greens 151.8 0.27 36%
sauerkraut 110.1 0.19 39%
onions 164.4 0.32 65%
jalapeno peppers 130.7 0.27 37%
okra 105.6 0.22 50%
chard 80.0 0.19 51%
collards 153.0 0.33 37%
radishes 54.5 0.16 43%
edamame 633.1 1.21 41%
lettuce 47.3 0.15 50%
seaweed (laver) 151.3 0.35 80%
cucumber 16.6 0.12 40%
pickles 16.6 0.12 40%
turnips 60.9 0.21 51%
rhubarb 60.8 0.21 55%
peas 177.5 0.42 65%
white mushroom 69.2 0.22 65%
coconut water 49.4 0.19 66%
beet greens 67.1 0.22 35%
radicchio 60.7 0.23 68%
endive 31.1 0.17 7%
alfalfa 59.8 0.23 19%
chicory greens 52.5 0.23 23%
cabbage 48.8 0.23 55%
mulberries 131.6 0.43 74%
shiitake mushroom 111.7 0.39 58%
red cabbage 53.1 0.29 55%
arugula 23.5 0.25 45%
eggplant 23.1 0.25 35%
chayote 20.3 0.24 41%
coriander 10.3 0.23 30%
winter squash 106.2 0.40 69%
pinto beans 5.9 0.22 83%
blackberries 107.2 0.43 27%
butternut squash 121.8 0.45 75%
spirulina 8.6 0.26 70%
celeriac 90.9 0.42 72%
lemongrass 399.7 0.99 93%
chives 9.0 0.30 48%
limes -5.4 0.30 70%
turnips -44.5 0.22 61%
strawberries -11.2 0.32 49%
beets 40.3 0.43 70%
seaweed (kelp) 21.3 0.43 77%
seaweed (wakame) 40.1 0.45 79%
boysenberries 57.4 0.50 54%

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) 75 190
fat (g) 20 100
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 April 14 2019 while her least nutrient-dense day is April 18 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)
Espresso, without Flavored Syrup 5
Lettuce, Mixed Greens 14
Taylor Farms Organic, Power Greens, Baby Spinach & Baby Kale 35
Goat Liver 607
Hunt's, tomatoes, diced, fire roasted, canned 45
Peppers, chili, green, canned 29
MacFarms, Macademia Nuts, Dry Roasted with Sea Salt 690
Cashews, Dry Roasted, Salted 488

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