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
Vitamin E 32%
Thiamin (B1) 43%
Panto Acid (B5) 53%
Vitamin D 54%
Magnesium 57%
Phosphorus 77%
Calcium 82%
Folate 89%
Manganese 90%
Copper 111%
Potassium 123%
Niacin (B3) 126%
Leucine 133%
Omega-3 211%
Vitamin B12 219%
Vitamin B6 169%
Vitamin C 331%
Vitamin A 371%
Selenium 176%
Zinc 175%

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
lamb liver 2111.3 1.68 48%
beef liver 1983.6 1.75 60%
turkey 2021.1 1.89 50%
veal liver 2025.1 1.92 55%
pork liver 1610.8 1.65 59%
lamb kidney 1211.3 1.12 52%
pork chops 1383.9 1.74 54%
beef kidney 1123.4 1.57 52%
turkey liver 1166.6 1.89 47%
chicken liver 985.5 1.72 50%
lamb (lean) 687.4 1.44 43%
kefir (low fat) 3.6 0.41 64%
egg white 73.2 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3574.5 1.43 47%
salmon 1929.9 1.56 52%
crab 1212.1 0.83 71%
halibut 1363.6 1.11 66%
lobster 1190.8 0.89 71%
mussel 1124.3 0.86 63%
rockfish 1034.6 1.09 66%
mollusks conch 1120.7 1.30 54%
clam 1046.3 1.42 73%
flounder 666.8 0.86 57%
crayfish 630.6 0.82 67%
octopus 1036.9 1.64 71%
tuna 981.2 1.84 52%
pollock 495.3 1.11 69%
oysters 410.3 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 730.5 0.23 49%
amaranth leaves 497.6 0.21 86%
turnip greens 513.9 0.29 44%
wheat bran 1629.3 2.16 38%
portabella mushrooms 482.3 0.29 55%
chinese cabbage 272.6 0.12 54%
pumpkin 314.2 0.20 76%
asparagus 317.0 0.22 50%
banana pepper 304.9 0.27 36%
winter squash 387.6 0.40 69%
snap beans 230.7 0.15 58%
red peppers 323.2 0.31 40%
zucchini 231.5 0.17 40%
kale 292.6 0.28 60%
escarole 214.1 0.19 24%
shiitake mushroom 325.7 0.39 58%
artichokes 377.0 0.47 49%
butternut squash 366.2 0.45 75%
summer squash 198.0 0.19 45%
cauliflower 218.2 0.25 50%
parsley 282.6 0.36 48%
mung beans 173.3 0.19 74%
brussel sprouts 310.3 0.42 50%
celery 158.2 0.18 50%
broccoli 256.7 0.35 50%
collards 243.4 0.33 37%
watercress 97.2 0.11 65%
mustard greens 193.1 0.27 36%
okra 169.3 0.22 50%
jalapeno peppers 176.8 0.27 37%
pickles 60.8 0.12 40%
cucumber 60.8 0.12 40%
white mushroom 120.5 0.22 65%
chard 98.3 0.19 51%
sauerkraut 89.2 0.19 39%
radishes 64.3 0.16 43%
onions 159.5 0.32 65%
lettuce 60.3 0.15 50%
beet greens 97.9 0.22 35%
seaweed (laver) 173.2 0.35 80%
edamame 696.6 1.21 41%
chicory greens 88.7 0.23 23%
endive 50.1 0.17 7%
chayote 91.8 0.24 41%
radicchio 80.0 0.23 68%
alfalfa 79.0 0.23 19%
coconut water 52.1 0.19 66%
cabbage 73.6 0.23 55%
turnips 56.7 0.21 51%
rhubarb 46.8 0.21 55%
peas 173.2 0.42 65%
eggplant 54.6 0.25 35%
carrots 134.8 0.41 64%
red cabbage 69.0 0.29 55%
cantaloupe 82.1 0.34 70%
arugula 27.4 0.25 45%
coriander 14.6 0.23 30%
pinto beans 7.5 0.22 83%
celeriac 121.6 0.42 72%
turnips -9.4 0.22 61%
spirulina 10.3 0.26 70%
blackberries 97.3 0.43 27%
chives 11.2 0.30 48%
strawberries 9.0 0.32 49%
oat bran 1296.2 2.46 65%
limes -25.8 0.30 70%
carambola -18.3 0.31 56%
soybeans (sprouted) 282.0 0.81 49%
beets 38.8 0.43 70%
seaweed (wakame) 44.3 0.45 79%
seaweed (kelp) 18.1 0.43 77%
mulberries 12.1 0.43 74%

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