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 blood sugar management with a low insulin load diet 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
3.5
Zinc : Copper
8.7
Potassium : Sodium
1.3
Calcium : Magnesium
2.0
Iron : Copper
15.1
Calcium : Phosphorus
0.7

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
Vitamin D 44%
Calcium 45%
Vitamin E 61%
Iron 64%
Zinc 84%
Copper 85%
Phosphorus 90%
Panto Acid (B5) 91%
Potassium 91%
Magnesium 92%
Sodium 97%
Folate 108%
Leucine 138%
Omega-3 228%
Vitamin B12 213%
Vitamin B6 225%
Vitamin B3 (Niacin) 192%
Vitamin B1 (Thiamin) 225%

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 diabetes management . 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
liver sausage -14.4 3.31 13%
sweetbread -329.2 3.18 12%
liverwurst -165.5 3.26 16%
liver pate -270.3 3.19 16%
headcheese -209.8 1.57 20%
bologna -1419.6 3.10 11%
frankfurter -618.4 2.90 17%
knackwurst -831.7 3.07 16%
bratwurst -669.0 3.33 16%
beef sausage -470.1 3.32 18%
salami -275.5 3.78 18%
pork sausage -204.4 3.25 20%
meatballs -567.6 2.86 19%
pork ribs -788.0 3.61 18%
blood sausage -1699.4 3.79 14%
chorizo -852.3 4.55 17%
lamb -2374.3 6.39 5%
ham 8.1 1.49 29%
lamb rib -975.4 3.61 19%
pepperoni -1580.1 5.04 13%
turkey -80.1 2.21 28%
duck -1606.7 3.37 18%
t-bone steak -531.6 2.94 26%
ground beef, 80/20 -0.2 2.70 31%
sandwich spread, pork -246.0 2.35 30%
ground turkey -196.8 2.58 30%
pork stomach, cooked -304.7 1.57 32%
ground beef -355.5 2.48 30%
ground beef 70/30 -465.2 2.77 30%
beef loin -438.5 2.78 30%
beef rib eye steak -116.9 2.48 33%
Poultry salad sandwich spread -190.0 2.00 33%
ground beef 70/30 -417.6 2.70 30%
lamb leg -378.0 2.58 31%
ground beef, 75/25 -416.2 2.77 31%
beef tenderloin steak -390.1 2.73 31%
beef rib, small end -378.9 2.78 31%
rotisserie chicken thigh w. skin -566.8 2.26 31%
scrapple, pork -105.0 2.13 34%
beef rib, eye -338.2 2.65 32%
beef tenderloin steak -333.4 2.62 32%
flank, steak -302.5 2.63 33%
beef brisket, flat half -525.3 2.98 31%
sliced turkey pepperoni -50.7 2.43 35%
beef tripe -218.1 0.94 38%
beef brisket, flat half -487.8 2.89 32%
beef loin, top loin -265.9 2.50 34%
beef brisket -437.1 2.80 33%
chicken patty, uncooked -567.0 2.92 32%
lamb liver 1719.9 1.68 48%
sirloin steak -228.2 2.43 36%
rotisserie chicken back -901.0 2.12 32%
Smoked sausage -487.8 2.16 35%
beef shortribs -443.3 2.95 33%
roast beef 15.1 2.19 38%
prok ears -729.0 1.66 35%
lamb (lean) 561.3 1.44 43%
beef brisket -185.3 2.44 37%
pork loin 372.7 1.93 41%
pork ribs 170.1 2.16 39%
chicken patty, cooked -592.1 2.87 34%
roast ham 191.3 1.78 41%
sausage, italian -279.9 1.49 39%
roast pork 167.6 1.99 41%
rotisserie chicken thigh -298.0 1.93 39%
rotisserie chicken drumstick -244.4 2.06 39%
chicken breast breaded -127.3 2.63 39%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 150.8 3.05 14%
fish roe 2933.5 1.43 47%
caviar 374.6 2.64 33%
sardine 531.8 2.08 38%
herring 123.8 2.17 36%
trout 688.3 1.68 45%
salmon 1684.4 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
olives -10.5 1.45 3%
endive 41.7 0.17 7%
avocado -389.5 1.60 8%
alfalfa 73.9 0.23 19%
escarole 181.3 0.19 24%
blackberries 113.9 0.43 27%
raspberries 20.4 0.52 30%
beet greens 72.9 0.22 35%
collards 116.7 0.33 37%
sauerkraut 88.3 0.19 39%
zucchini 212.3 0.17 40%
cucumber 68.6 0.12 40%
chayote 106.2 0.24 41%
radishes 61.4 0.16 43%
turnip greens 387.9 0.29 44%
summer squash 185.6 0.19 45%

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) 75 160
fat (g) 20 140
carbs (g) 0 75
energy (calories) 1850

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Karen’s food diary indicates she is eating 1684 calories per day with an insulin load of 145g/day and with 34% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Karen’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average optimiser 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Karen 34% 145 100

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 June 25 2020 while her least nutrient-dense day is June 23 2020.

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