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
3.2
Zinc : Copper
11.5
Potassium : Sodium
1.2
Calcium : Magnesium
1.9
Iron : Copper
17.2
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: hypothyroidism, insomnia, low testosterone.

nutrient % DRI prioritize
Calcium 77%
Sodium 80%
Manganese 92%
Iron 105%
Potassium 105%
Magnesium 112%
Phosphorus 122%
Copper 137%
Thiamin (B1) 187%
Zinc 195%
Vitamin B-12 307%
Folate 246%
Vitamin B-6 274%
Niacin (B3) 261%
Vitamin D 287%
Selenium 292%

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
chicken liver 10.7 1.72 50%
turkey liver 10.4 1.89 47%
veal liver 10.9 1.92 55%
beef liver 10.8 1.75 60%
lamb liver 8.5 1.68 48%
lamb kidney 8.0 1.12 52%
turkey heart 7.0 1.74 47%
pork liver 8.6 1.65 59%
beef brains 1.5 1.51 22%
beef kidney 5.4 1.57 52%
liver sausage 0.9 3.31 13%
lamb brains 1.1 1.54 27%
ham 1.4 1.49 29%
pork chops 5.0 1.74 54%
pork ribs 2.8 2.16 39%
beef roast 3.8 1.78 48%
pork loin 2.8 1.93 41%
egg yolk 0.2 2.75 18%
sweetbread -0.5 3.18 12%
whole egg 0.5 1.43 30%
roast pork 2.5 1.99 41%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 3.4 3.05 14%
oysters 7.8 1.02 59%
salmon 7.1 1.56 52%
halibut 8.1 1.11 66%
mussel 7.4 0.86 63%
caviar 4.6 2.64 33%
fish roe 5.2 1.43 47%
crab 8.0 0.83 71%
herring 3.9 2.17 36%
sturgeon 4.9 1.35 49%
mollusks conch 5.4 1.30 54%
trout 4.2 1.68 45%
sardine 3.4 2.08 38%
tuna 5.3 1.84 52%
anchovy 4.3 2.10 44%
octopus 7.5 1.64 71%
pollock 6.6 1.11 69%
crayfish 6.0 0.82 67%
lobster 6.4 0.89 71%
rockfish 5.4 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
endive 9.9 0.17 7%
chicory greens 11.1 0.23 23%
coriander 12.0 0.23 30%
spinach 12.7 0.23 49%
asparagus 12.8 0.22 50%
wheat bran 12.3 2.16 38%
beet greens 9.3 0.22 35%
portabella mushrooms 12.3 0.29 55%
escarole 7.6 0.19 24%
alfalfa 6.5 0.23 19%
white mushroom 12.4 0.22 65%
chives 9.6 0.30 48%
zucchini 8.3 0.17 40%
lettuce 9.5 0.15 50%
okra 9.6 0.22 50%
mustard greens 7.5 0.27 36%
banana pepper 7.2 0.27 36%
chard 9.2 0.19 51%
parsley 8.6 0.36 48%
chinese cabbage 9.3 0.12 54%
summer squash 7.9 0.19 45%
arugula 7.8 0.25 45%
shiitake mushroom 9.4 0.39 58%
sauerkraut 6.3 0.19 39%
watercress 10.2 0.11 65%
radishes 6.6 0.16 43%
eggplant 5.3 0.25 35%
turnip greens 6.7 0.29 44%
yeast extract spread 10.1 1.85 59%
amaranth leaves 12.4 0.21 86%
cauliflower 7.1 0.25 50%
celery 6.9 0.18 50%
jalapeno peppers 4.9 0.27 37%
broccoli 6.9 0.35 50%
chayote 5.0 0.24 41%
pickles 4.5 0.12 40%
cucumber 4.5 0.12 40%
red peppers 4.7 0.31 40%
artichokes 6.1 0.47 49%
collards 3.7 0.33 37%
radicchio 8.1 0.23 68%
brussel sprouts 5.3 0.42 50%
red cabbage 5.8 0.29 55%
seaweed (laver) 9.6 0.35 80%
cabbage 5.7 0.23 55%
blackberries 1.7 0.43 27%
turnips 4.9 0.21 51%
snap beans 5.8 0.15 58%
kale 6.2 0.28 60%
avocado -0.6 1.60 8%
spirulina 6.8 0.26 70%
mung beans 7.3 0.19 74%
edamame 3.0 1.21 41%
raspberries 0.6 0.52 30%
soybeans (sprouted) 3.5 0.81 49%
onions 5.2 0.32 65%
olives -3.4 1.45 3%
tofu 0.7 0.83 34%

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) 90 175
fat (g) 20 95
carbs (g) 0 90
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 February 07 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes