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 with a low insulin load diet.

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
3.7
Zinc : Copper
10.9
Potassium : Sodium
1.2
Calcium : Magnesium
2.0
Iron : Copper
15.6
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: hypothyroidism, insomnia, low testosterone.

nutrient % DRI prioritize
Calcium 40%
Iron 72%
Potassium 73%
Magnesium 83%
Sodium 83%
Phosphorus 91%
Copper 92%
Manganese 113%
Zinc 113%
Thiamin (B1) 126%
Folate 133%
Valine 160%
Leucine 161%
Omega-3 193%
Vitamin K 448%
Vitamin B12 211%
Vitamin B6 170%
Vitamin B3 (Niacin) 177%
Vitamin C 163%
Vitamin D 192%
Selenium 200%

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 & blood sugar control . 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
turkey 5249.2 1.89 50%
beef brains 248.9 1.51 22%
headcheese -250.7 1.57 20%
lamb brains 266.7 1.54 27%
liver sausage -168.9 3.31 13%
cream cheese -351.0 3.50 11%
sweetbread -591.6 3.18 12%
ham 12.3 1.49 29%
whole egg -26.6 1.43 30%
liverwurst -195.6 3.26 16%
liver pate -307.1 3.19 16%
lamb (lean) 1456.3 1.44 43%
feta cheese -148.7 2.64 22%
goat cheese -257.7 2.64 21%
frankfurter -726.7 2.90 17%
camembert -176.5 3.00 21%
bratwurst -544.3 3.33 16%
meatballs -615.6 2.86 19%
turkey -69.6 2.21 28%
brie -212.0 3.34 19%
pork sausage -254.3 3.25 20%
pork stomach, cooked -143.1 1.57 32%
greek yogurt -2.4 0.97 37%
bologna -1541.2 3.10 11%
ricotta -758.3 1.74 27%
knackwurst -1023.3 3.07 16%
beef sausage -591.1 3.32 18%
sour cream (light) -1136.5 1.36 26%
beef tripe -183.9 0.94 38%
lamb liver 1660.5 1.68 48%
salami -311.2 3.78 18%
pork loin 956.8 1.93 41%
blue cheese -226.3 3.53 21%
egg yolk -1176.8 2.75 18%
muenster cheese -267.4 3.68 21%
monterey cheese -249.1 3.73 21%
ground turkey -104.6 2.58 30%
ground beef, 80/20 0.4 2.70 31%
Poultry salad sandwich spread -247.7 2.00 33%
sandwich spread, pork -340.5 2.35 30%
pork ribs -869.7 3.61 18%
pork ribs 583.4 2.16 39%
beef rib eye steak -1.7 2.48 33%
colby -278.9 3.94 21%
swiss cheese -156.9 3.93 22%
edam cheese -326.7 3.57 23%
scrapple, pork -103.5 2.13 34%
ground beef -314.0 2.48 30%
sour cream -2839.2 1.98 13%
t-bone steak -541.3 2.94 26%
roast beef 258.2 2.19 38%
gouda cheese -329.4 3.56 24%
lamb leg -247.9 2.58 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3140.9 1.43 47%
mackerel 191.0 3.05 14%
salmon 2201.3 1.56 52%
sardine 790.4 2.08 38%
caviar 408.8 2.64 33%
herring 170.5 2.17 36%
trout 731.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 38.0 0.17 7%
olives -17.2 1.45 3%
alfalfa 74.4 0.23 19%
chicory greens 61.0 0.23 23%
escarole 156.5 0.19 24%
avocado -1220.0 1.60 8%
blackberries 48.7 0.43 27%
corn bran -467.1 2.24 12%
coriander 11.3 0.23 30%
raspberries -26.6 0.52 30%
banana pepper 258.6 0.27 36%
beet greens 73.9 0.22 35%
eggplant 30.5 0.25 35%
mustard greens 152.0 0.27 36%
collards 148.7 0.33 37%
jalapeno peppers 55.6 0.27 37%
sauerkraut 75.4 0.19 39%
tofu 58.4 0.83 34%
zucchini 200.6 0.17 40%
pickles 41.7 0.12 40%
cucumber 41.7 0.12 40%
red peppers 117.3 0.31 40%
wheat bran 1307.0 2.16 38%
chayote 43.5 0.24 41%
turnip greens 476.2 0.29 44%
radishes 53.3 0.16 43%
edamame 618.1 1.21 41%
spinach 656.7 0.23 49%
summer squash 167.5 0.19 45%
arugula 22.7 0.25 45%
coconut meat -1689.3 3.54 10%
parsley 254.4 0.36 48%
asparagus 268.1 0.22 50%
brussel sprouts 374.0 0.42 50%
artichokes 361.6 0.47 49%
celery 105.4 0.18 50%

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) 70 175
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1350

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 February 12 2019 while her least nutrient-dense day is March 13 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