Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Karen 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 and being autoimmune.

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 Karen’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
4.3
Zinc : Copper
20.3
Potassium : Sodium
1.3
Calcium : Magnesium
1.9
Iron : Copper
7.4
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Karen’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: insomnia.

nutrient % DRI prioritize
Sodium 59%
Vitamin E 73%
Iron 82%
Potassium 82%
Phosphorus 92%
Manganese 104%
Calcium 118%
Omega-3 119%
Panto Acid (B5) 154%
Magnesium 169%
Selenium 173%
Folate 212%
Niacin (B3) 227%
Vitamin B-12 413%
Vitamin B-6 308%
Thiamin (B1) 248%
Copper 251%

optimal foods for you

The foods listed below will provide Karen 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 1608.6 1.68 48%
lamb kidney 1195.7 1.12 52%
beef liver 1436.1 1.75 60%
pork liver 1243.2 1.65 59%
veal liver 1282.5 1.92 55%
beef kidney 1012.1 1.57 52%
chicken liver 861.3 1.72 50%
turkey liver 815.3 1.89 47%
pork chops 659.6 1.74 54%
lamb heart 440.6 1.61 48%
lamb lungs 83.5 0.95 58%
beef tripe 99.5 1.03 55%
chicken breast 290.0 1.48 60%
lean pastrami 46.6 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2115.9 1.43 47%
mussel 1147.2 0.86 63%
mollusks conch 1112.6 1.30 54%
crab 811.4 0.83 71%
lobster 763.1 0.89 71%
octopus 1072.1 1.64 71%
salmon 1028.2 1.56 52%
halibut 710.3 1.11 66%
clam 774.1 1.42 73%
crayfish 433.1 0.82 67%
rockfish 502.9 1.09 66%
oysters 407.9 1.02 59%
tuna 740.0 1.84 52%
welk 1132.6 2.75 82%
flounder 272.8 0.86 57%
pollock 331.4 1.11 69%
whiting 233.8 1.16 66%
molluscs 6.7 0.69 77%
perch 101.6 0.96 62%
sardine 557.5 2.08 38%
trout 368.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 634.1 0.23 49%
turnip greens 446.7 0.29 44%
amaranth leaves 368.4 0.21 86%
pumpkin 282.5 0.20 76%
winter squash 341.7 0.40 69%
zucchini 217.7 0.17 40%
butternut squash 324.0 0.45 75%
summer squash 202.0 0.19 45%
escarole 188.2 0.19 24%
celery 179.8 0.18 50%
kale 225.6 0.28 60%
cauliflower 196.2 0.25 50%
sauerkraut 154.7 0.19 39%
parsley 222.4 0.36 48%
onions 199.1 0.32 65%
broccoli 211.6 0.35 50%
collards 200.7 0.33 37%
turnips 126.8 0.21 51%
cucumber 84.3 0.12 40%
watercress 62.5 0.11 65%
peas 193.5 0.42 65%
chayote 114.1 0.24 41%
radishes 73.7 0.16 43%
chard 84.0 0.19 51%
beet greens 90.5 0.22 35%
lettuce 56.6 0.15 50%
radicchio 84.4 0.23 68%
endive 42.8 0.17 7%
alfalfa 63.5 0.23 19%
rhubarb 52.9 0.21 55%
celeriac 109.4 0.42 72%
turnips 23.3 0.22 61%
blackberries 103.0 0.43 27%
arugula 25.1 0.25 45%
lemongrass 344.0 0.99 93%
beets 93.5 0.43 70%
mulberries 93.3 0.43 74%
carrots 80.4 0.41 64%
strawberries 28.0 0.32 49%
cantaloupe 27.0 0.34 70%
chives 9.0 0.30 48%
carambola -3.8 0.31 56%
boysenberries 69.6 0.50 54%
limes -17.2 0.30 70%
grapefruit -37.7 0.30 83%
honeydew melon -34.9 0.36 66%
watermelon -65.6 0.30 60%
peaches -36.7 0.39 70%
grapefruit -66.0 0.33 85%
apricots -7.2 0.48 71%
raspberries 10.4 0.52 30%
nectarines -38.0 0.44 72%
apricots -36.2 0.48 86%
gooseberries -58.7 0.44 52%
cranberries -78.7 0.46 65%
kiwifruit -14.4 0.61 55%
oranges -105.7 0.46 77%
pineapple -93.9 0.50 76%
pears -146.7 0.42 64%
cherries -119.0 0.50 61%
ginger -7.7 0.80 81%
blueberries -112.9 0.57 56%
quince -114.5 0.57 86%
mango -105.8 0.60 63%

macronutrients

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

macro targets

While Karen’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) 20 105
carbs (g) 0 70
energy (calories) 1500

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 Karen’s food log based on the harder to find 50% of the essential nutrients. Karen’s most nutrient dense day is May 22 2019 while her least nutrient-dense day is May 20 2019.

best and worst days

Karen’s food diary for the best and worst days are shown below for comparison. Karen 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)
Spinach Omlette 155
Red Star, Nutritional Yeast 30
Organic Tree, Coconut Butter 50
Eggs, Cooked 78
Great Value, Hardwood Smoked Oysters 180
Low carb Psyllium/coconut wrap 59
Broccoli, Raw 51
Il Grezzo, Cold Pressed Extra Virgin Olive Oil 60
Cucumber, Raw, With Peel 15
Daily Vitamins 5
Edamame, Frozen, Unprepared 129
Chicken Breast, Skin Removed Before Cooking 260
Cauliflower, Cooked from Fresh 46
Red Star, Nutritional Yeast 30
Organic Tree, Coconut Butter 50
Radish, Raw 4
Cucumber, Raw, With Peel 11
Red Bell Peppers, Raw 8
Carrots, Raw 10
Artichoke Hearts or Globe, Canned in Oil Mixture 61
Mushrooms, Cooked from Fresh 44
Tofu Protein Cheesecake Recipe 65
Herbal Tea 2

Worst Day

food name energy (kcal)
Low carb Psyllium/coconut wrap 59
Armstrong Cheese, Marble Cheddar 120
Pate, pork with chicken liver 163
Headcheese, pork 71
Mastro, Salametti 110
Oscar Mayer, Wieners (beef franks) 148
Protein Cottage Cheese 152
McDonald's, Chicken McNuggets 274
McDonald's Quarter Pounder with cheese 541
McDonald's, Vanilla Ice Cream Cone 200
Mentos 137
Old Dutch, Roasted & Salted Peanuts 500

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