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).

supplements

The supplements listed below will provide Karen 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
1.9
Zinc : Copper
18.1
Potassium : Sodium
2.1
Calcium : Magnesium
1.7
Iron : Copper
13.6
Calcium : Phosphorus
0.6

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 33%
Calcium 56%
Iron 58%
Potassium 76%
Folate 78%
Phosphorus 78%
Vitamin E 79%
Manganese 81%
Panto Acid (B5) 83%
Thiamin (B1) 88%
Magnesium 90%
Copper 96%
Niacin (B3) 108%
Vitamin B-12 123%
Vitamin B-6 126%
Vitamin A 471%
Zinc 214%

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%
lamb liver 1599.6 1.68 48%
beef liver 1619.7 1.75 60%
pork liver 1158.5 1.65 59%
lamb kidney 676.8 1.12 52%
turkey liver 900.9 1.89 47%
chicken liver 728.7 1.72 50%
beef kidney 526.3 1.57 52%
pork chops 497.2 1.74 54%
lean pastrami 70.7 0.95 73%
beef tripe 91.2 1.03 55%
lamb lungs 20.1 0.95 58%
lamb heart 236.2 1.61 48%
turkey breast -5.6 0.95 55%
lamb (lean) 129.3 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1026.4 1.43 47%
mollusks conch 854.3 1.30 54%
crab 611.6 0.83 71%
lobster 521.8 0.89 71%
mussel 456.6 0.86 63%
crayfish 236.5 0.82 67%
oysters 245.0 1.02 59%
octopus 413.8 1.64 71%
salmon 255.9 1.56 52%
halibut 85.7 1.11 66%
molluscs -70.6 0.69 77%
pollock 49.9 1.11 69%
tuna 292.1 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 597.6 0.23 49%
turnip greens 405.8 0.29 44%
winter squash 432.9 0.40 69%
amaranth leaves 356.6 0.21 86%
butternut squash 384.8 0.45 75%
pumpkin 291.8 0.20 76%
collards 285.9 0.33 37%
kale 233.2 0.28 60%
escarole 197.3 0.19 24%
parsley 210.9 0.36 48%
zucchini 142.3 0.17 40%
celery 134.6 0.18 50%
broccoli 194.7 0.35 50%
summer squash 130.0 0.19 45%
cauliflower 139.6 0.25 50%
onions 136.9 0.32 65%
watercress 62.6 0.11 65%
cucumber 53.9 0.12 40%
chayote 95.9 0.24 41%
carrots 150.0 0.41 64%
sauerkraut 75.7 0.19 39%
chard 74.8 0.19 51%
beet greens 81.0 0.22 35%
peas 145.9 0.42 65%
lettuce 49.9 0.15 50%
radishes 46.1 0.16 43%
radicchio 70.1 0.23 68%
alfalfa 65.3 0.23 19%
endive 45.1 0.17 7%
turnips 46.4 0.21 51%
blackberries 118.2 0.43 27%
cantaloupe 81.5 0.34 70%
rhubarb 10.1 0.21 55%
arugula 22.0 0.25 45%
turnips 7.1 0.22 61%
beets 53.7 0.43 70%
chives 8.3 0.30 48%
boysenberries 76.0 0.50 54%
strawberries 11.5 0.32 49%
celeriac 41.9 0.42 72%
carambola 2.7 0.31 56%
limes -24.6 0.30 70%
grapefruit -37.0 0.30 83%
watermelon -42.2 0.30 60%
mulberries -5.2 0.43 74%
raspberries 30.0 0.52 30%
peaches -28.7 0.39 70%
apricots 2.1 0.48 71%
nectarines -25.3 0.44 72%
lemongrass 165.3 0.99 93%
apricots -19.1 0.48 86%
grapefruit -74.0 0.33 85%
honeydew melon -70.3 0.36 66%
cranberries -40.4 0.46 65%
pineapple -36.2 0.50 76%
gooseberries -57.3 0.44 52%
mango -15.6 0.60 63%
oranges -71.6 0.46 77%
kiwifruit -26.0 0.61 55%
cherries -77.4 0.50 61%
pears -117.3 0.42 64%
blueberries -75.5 0.57 56%
ginger -12.0 0.80 81%
sweet corn 4.5 0.86 71%
canned pineapple -116.2 0.52 92%
plums -152.3 0.46 66%
quince -118.8 0.57 86%
apples -171.3 0.52 50%
grapes -147.5 0.67 91%
pomegrannets -92.5 0.83 68%

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 October 18 2019 while her least nutrient-dense day is October 19 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