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).

supplements

The supplements listed below will provide Amy with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
3.4
Zinc : Copper
1.6
Potassium : Sodium
1.6
Calcium : Magnesium
3.0
Iron : Copper
1.3
Calcium : Phosphorus
0.3

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
Vitamin K1 21%
Vitamin C 22%
Vitamin E 46%
Calcium 47%
Manganese 47%
Magnesium 65%
Vitamin D 77%
Sodium 78%
Iron 89%
Potassium 89%
Folate 98%
Thiamin (B1) 107%
Phosphorus 198%

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).

Suggested animal based foods

food name nutrient density energy density insulin load
chicken liver 3.3 1.72 50%
lamb kidney 2.6 1.12 52%
beef tripe 1.7 1.03 55%
1.1 0.41 64%
pork liver 1.9 1.65 59%
lamb liver 1.8 1.68 48%
lamb lungs 1.2 0.95 58%

Suggested seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.3 1.3 54%
mussel 3.1 0.86 63%
fish roe 3.2 1.43 47%
oysters 2.1 1.02 59%
caviar 2.7 2.64 33%
crab 1.1 0.83 71%
crayfish 1.1 0.82 67%
octopus 1.7 1.64 71%

Suggested plant based foods

food name nutrient density energy density insulin load
spinach 16.3 0.23 49%
watercress 15.1 0.11 65%
beet greens 15.0 0.22 35%
coriander 15.0 0.23 30%
parsley 14.8 0.36 48%
chicory greens 14.4 0.23 23%
mustard greens 14.4 0.27 36%
endive 13.5 0.17 7%
chinese cabbage 13.3 0.12 54%
chard 13.3 0.19 51%
turnip greens 13.4 0.29 44%
chives 13.0 0.3 48%
arugula 12.9 0.25 45%
lettuce 12.8 0.15 50%
amaranth leaves 12.1 0.21 86%
asparagus 11.4 0.22 50%
escarole 11.0 0.19 24%
broccoli 10.2 0.35 50%
okra 10.0 0.22 50%
onions 9.9 0.32 65%
radicchio 9.4 0.23 68%
kale 9.3 0.28 60%
seaweed (laver) 8.8 0.35 80%
seaweed (kelp) 8.7 0.43 77%
cabbage 8.1 0.23 55%
celery 7.8 0.18 50%
collards 7.9 0.33 37%
banana pepper 7.7 0.27 36%
seaweed (wakame) 7.8 0.45 79%
snap beans 7.4 0.15 58%
sauerkraut 7.2 0.19 39%
zucchini 7.1 0.17 40%
cucumber 7.0 0.12 40%
pickles 7.0 0.12 40%
brussel sprouts 7.1 0.42 50%
cauliflower 6.9 0.25 50%
red peppers 6.9 0.31 40%
summer squash 6.7 0.19 45%
alfalfa 6.5 0.23 19%
spirulina 6.5 0.26 70%
yeast extract spread 7.4 1.85 59%
peas 6.3 0.42 65%
jalapeno peppers 5.9 0.27 37%
mung beans 5.6 0.19 74%
rhubarb 5.5 0.21 55%
artichokes 5.6 0.47 49%
pumpkin 5.3 0.2 76%
red cabbage 5.3 0.29 55%
butternut squash 5.4 0.45 75%
radishes 5.1 0.16 42%
lemongrass 5.7 0.99 93%
pinto beans 4.8 0.22 83%
winter squash 4.7 0.4 69%
turnips 4.5 0.21 51%
wheat bran 5.6 2.16 38%
coconut water 3.9 0.19 66%
white mushroom 3.8 0.22 65%
beets 3.7 0.43 70%
eggplant 3.4 0.25 34%
mulberries 3.2 0.43 74%
soybeans (sprouted) 3.4 0.81 49%
leeks 3.3 0.61 83%
portabella mushrooms 2.9 0.29 55%
strawberries 2.8 0.32 49%
edamame 3.4 1.21 41%
blackberries 2.7 0.43 27%
celeriac 2.5 0.42 72%
chayote 2.3 0.24 40%
shiitake mushroom 2.4 0.39 58%
carrots 2.3 0.41 64%
kiwifruit 2.4 0.61 55%
boysenberries 2.1 0.5 54%
cantaloupe 1.9 0.34 70%
oat bran 3.4 2.46 65%
jerusalem-artichokes 2.0 0.73 87%
cowpeas 2.1 1.16 68%
turnips 1.4 0.22 61%
raspberries 1.4 0.52 30%
lima beans 1.8 1.13 70%
lentils 1.8 1.16 64%
limes 1.0 0.3 70%
grapefruit 0.9 0.3 83%
tofu 1.1 0.83 34%
oranges 0.7 0.46 77%
honeydew melon 0.5 0.36 66%

macronutrients

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

protein

Amy’s protein intake is 3.0g/kg LBM or 153g/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 70
Amy 41% 3.00 153

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) 70 200
fat (g) 20 90
carbs (g) 0 110
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 01 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
Avocado, Black Skin, California Type 118
Crown Prince, Skinless & Boneless Sardines In Olive Oil 170
Salami, Italian, Pork 327
Butter, Salted 34
Bertolli, Extra Virgin Olive Oil 119
Green Giant, Summer Sweet Peas, Frozen 80
Mushrooms, Raw 25
Beef, Variety Meats and By-Products, Liver, Cooked, Pan-Fried 149
Chicken Breast, Skin Removed Before Cooking 49
Caesar Dressing, Store Bought 40
Greek Yogurt, Dannon, Plain, Nonfat 79
Cheddar Jack Cheese Blend 330
Peanuts, Dry Roasted, Salted 499

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