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
2.3
Zinc : Copper
12.6
Potassium : Sodium
2.2
Calcium : Magnesium
1.4
Iron : Copper
17.3
Calcium : Phosphorus
0.5

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 29%
Vitamin D 45%
Calcium 54%
Thiamin (B1) 60%
Potassium 70%
Vitamin E 78%
Iron 79%
Manganese 84%
Panto Acid (B5) 87%
Phosphorus 90%
Copper 103%
Magnesium 108%
Riboflavin (B2) 111%
Vitamin B-12 207%
Folate 124%
Vitamin B-6 147%
Niacin (B3) 185%
Zinc 161%

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
veal liver 1790.7 1.92 55%
beef liver 1632.5 1.75 60%
lamb liver 1584.4 1.68 48%
pork liver 1167.1 1.65 59%
lamb kidney 877.1 1.12 52%
beef kidney 820.6 1.57 52%
turkey liver 900.9 1.89 47%
chicken liver 769.9 1.72 50%
pork chops 587.3 1.74 54%
lamb heart 347.6 1.61 48%
lean pastrami 84.5 0.95 73%
beef tripe 96.7 1.03 55%
lamb lungs 29.6 0.95 58%
lamb (lean) 198.0 1.44 43%
beef heart 305.5 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2021.8 1.43 47%
mollusks conch 842.0 1.30 54%
crab 613.8 0.83 71%
salmon 785.9 1.56 52%
lobster 503.4 0.89 71%
mussel 486.2 0.86 63%
crayfish 236.1 0.82 67%
halibut 308.0 1.11 66%
oysters 250.8 1.02 59%
octopus 395.2 1.64 71%
trout 289.7 1.68 45%
pollock 81.9 1.11 69%
molluscs -78.5 0.69 77%
rockfish 48.1 1.09 66%
flounder -39.4 0.86 57%
white fish 26.7 1.08 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 578.5 0.23 49%
amaranth leaves 315.3 0.21 86%
turnip greens 310.7 0.29 44%
pumpkin 206.9 0.20 76%
escarole 167.9 0.19 24%
winter squash 242.5 0.40 69%
zucchini 156.6 0.17 40%
celery 134.1 0.18 50%
butternut squash 230.0 0.45 75%
summer squash 131.7 0.19 45%
cauliflower 147.0 0.25 50%
kale 158.8 0.28 60%
broccoli 183.9 0.35 50%
collards 177.5 0.33 37%
parsley 168.3 0.36 48%
watercress 61.1 0.11 65%
cucumber 63.7 0.12 40%
onions 126.1 0.32 65%
chayote 100.2 0.24 41%
sauerkraut 76.0 0.19 39%
beet greens 77.4 0.22 35%
chard 63.6 0.19 51%
radishes 50.4 0.16 43%
alfalfa 71.7 0.23 19%
radicchio 70.2 0.23 68%
lettuce 42.1 0.15 50%
peas 133.4 0.42 65%
endive 39.7 0.17 7%
turnips 48.3 0.21 51%
blackberries 108.6 0.43 27%
rhubarb 9.7 0.21 55%
arugula 18.1 0.25 45%
turnips 7.3 0.22 61%
beets 52.7 0.43 70%
chives 6.7 0.30 48%
carrots 44.5 0.41 64%
celeriac 47.1 0.42 72%
strawberries 8.1 0.32 49%
boysenberries 71.4 0.50 54%
carambola -2.3 0.31 56%
limes -27.3 0.30 70%
cantaloupe -19.9 0.34 70%
mulberries 10.3 0.43 74%
grapefruit -53.8 0.30 83%
raspberries 26.3 0.52 30%
watermelon -64.3 0.30 60%
peaches -41.7 0.39 70%
apricots -12.2 0.48 71%
lemongrass 170.4 0.99 93%
nectarines -40.1 0.44 72%
grapefruit -81.9 0.33 85%
apricots -33.4 0.48 86%
honeydew melon -81.0 0.36 66%
cranberries -47.0 0.46 65%
gooseberries -62.6 0.44 52%
pineapple -44.4 0.50 76%
oranges -82.0 0.46 77%
kiwifruit -42.0 0.61 55%
pears -124.4 0.42 64%
mango -60.4 0.60 63%
blueberries -78.5 0.57 56%
cherries -106.8 0.50 61%
ginger -14.2 0.80 81%
quince -118.8 0.57 86%
canned pineapple -132.2 0.52 92%
sweet corn -11.3 0.86 71%
plums -170.8 0.46 66%

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) 70 205
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 July 09 2019 while her least nutrient-dense day is July 04 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)

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