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%
Omega-3 211%
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
turkey 2869.5 1.89 50%
lamb liver 2128.9 1.68 48%
beef liver 2000.0 1.75 60%
veal liver 2042.6 1.92 55%
pork liver 1612.3 1.65 59%
lamb kidney 1223.0 1.12 52%
pork chops 1423.8 1.74 54%
beef kidney 1139.7 1.57 52%
turkey liver 1169.4 1.89 47%
chicken liver 993.5 1.72 50%
lamb (lean) 765.0 1.44 43%
egg white 87.6 0.52 74%
kefir (low fat) 3.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3587.0 1.43 47%
salmon 1959.7 1.56 52%
crab 1221.8 0.83 71%
halibut 1384.1 1.11 66%
lobster 1205.7 0.89 71%
mussel 1130.5 0.86 63%
rockfish 1053.6 1.09 66%
mollusks conch 1139.9 1.30 54%
clam 1072.8 1.42 73%
flounder 679.6 0.86 57%
crayfish 638.1 0.82 67%
octopus 1048.2 1.64 71%
tuna 999.6 1.84 52%
pollock 503.0 1.11 69%
oysters 415.3 1.02 59%
whiting 462.0 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 721.4 0.23 49%
wheat bran 1648.8 2.16 38%
amaranth leaves 448.5 0.21 86%
turnip greens 490.9 0.29 44%
portabella mushrooms 487.0 0.29 55%
pumpkin 311.2 0.20 76%
asparagus 313.7 0.22 50%
chinese cabbage 238.6 0.12 54%
snap beans 227.1 0.15 58%
winter squash 373.6 0.40 69%
zucchini 215.8 0.17 40%
shiitake mushroom 330.6 0.39 58%
escarole 213.9 0.19 24%
artichokes 371.8 0.47 49%
kale 253.3 0.28 60%
banana pepper 242.2 0.27 36%
butternut squash 350.1 0.45 75%
summer squash 181.1 0.19 45%
red peppers 244.0 0.31 40%
celery 154.5 0.18 50%
mung beans 164.0 0.19 74%
cauliflower 179.7 0.25 50%
parsley 237.3 0.36 48%
watercress 87.5 0.11 65%
collards 224.8 0.33 37%
okra 161.1 0.22 50%
jalapeno peppers 170.9 0.27 37%
broccoli 220.3 0.35 50%
brussel sprouts 261.9 0.42 50%
mustard greens 163.9 0.27 36%
cucumber 60.3 0.12 40%
pickles 60.3 0.12 40%
white mushroom 121.0 0.22 65%
edamame 712.0 1.21 41%
chard 90.0 0.19 51%
lettuce 58.3 0.15 50%
sauerkraut 78.2 0.19 39%
radishes 54.6 0.16 43%
onions 148.4 0.32 65%
beet greens 90.8 0.22 35%
seaweed (laver) 164.4 0.35 80%
chicory greens 84.7 0.23 23%
endive 49.5 0.17 7%
radicchio 78.6 0.23 68%
alfalfa 77.6 0.23 19%
chayote 87.1 0.24 41%
coconut water 52.9 0.19 66%
turnips 56.0 0.21 51%
rhubarb 42.5 0.21 55%
cabbage 53.1 0.23 55%
eggplant 55.6 0.25 35%
carrots 135.4 0.41 64%
red cabbage 65.3 0.29 55%
peas 136.4 0.42 65%
arugula 26.4 0.25 45%
coriander 13.9 0.23 30%
oat bran 1338.6 2.46 65%
pinto beans 7.1 0.22 83%
celeriac 119.9 0.42 72%
spirulina 10.5 0.26 70%
cantaloupe 46.5 0.34 70%
turnips -18.3 0.22 61%
chives 9.9 0.30 48%
blackberries 83.3 0.43 27%
soybeans (sprouted) 286.0 0.81 49%
beets 40.0 0.43 70%
limes -43.2 0.30 70%
seaweed (wakame) 44.7 0.45 79%
seaweed (kelp) 18.4 0.43 77%
carambola -46.1 0.31 56%
strawberries -54.8 0.32 49%

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