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.

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
6.5
Zinc : Copper
8.5
Potassium : Sodium
1.0
Calcium : Magnesium
4.7
Iron : Copper
6.8
Calcium : Phosphorus
1.0

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, sleep apnea.

nutrient % DRI prioritize
Vitamin D 33%
Thiamin (B1) 36%
Iron 39%
Magnesium 44%
Manganese 45%
Sodium 47%
Potassium 52%
Folate 58%
Phosphorus 64%
Vitamin E 68%
Calcium 76%
Vitamin B6 77%
Panto Acid (B5) 78%
Cystine 297%
Vitamin B-12 131%
Vitamin C 160%
Vitamin A 171%
Selenium 132%
Copper 130%
Zinc 137%

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
pork liver 1823.5 1.65 59%
veal liver 1976.4 1.92 55%
beef liver 1850.5 1.75 60%
lamb liver 1700.9 1.68 48%
lamb kidney 1089.3 1.12 52%
chicken liver 1041.5 1.72 50%
turkey liver 1040.8 1.89 47%
pork chops 949.0 1.74 54%
beef kidney 839.4 1.57 52%
egg white 117.5 0.52 74%
kefir (low fat) 2.3 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2743.8 1.43 47%
mussel 1039.6 0.86 63%
crab 946.1 0.83 71%
lobster 921.4 0.89 71%
mollusks conch 1049.0 1.30 54%
octopus 1194.4 1.64 71%
halibut 794.2 1.11 66%
clam 927.5 1.42 73%
salmon 943.1 1.56 52%
crayfish 476.2 0.82 67%
rockfish 541.9 1.09 66%
oysters 398.3 1.02 59%
flounder 291.2 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 803.5 0.23 49%
oat bran 2051.1 2.46 65%
wheat bran 1734.4 2.16 38%
turnip greens 606.9 0.29 44%
amaranth leaves 536.2 0.21 86%
snap beans 372.6 0.15 58%
chinese cabbage 309.3 0.12 54%
pumpkin 330.2 0.20 76%
asparagus 336.2 0.22 50%
portabella mushrooms 351.8 0.29 55%
kale 339.5 0.28 60%
winter squash 406.4 0.40 69%
red peppers 345.1 0.31 40%
banana pepper 294.2 0.27 36%
jalapeno peppers 279.4 0.27 37%
artichokes 400.9 0.47 49%
collards 314.3 0.33 37%
escarole 230.3 0.19 24%
butternut squash 377.9 0.45 75%
parsley 303.8 0.36 48%
zucchini 183.7 0.17 40%
cauliflower 214.3 0.25 50%
brussel sprouts 313.1 0.42 50%
broccoli 269.6 0.35 50%
celery 166.0 0.18 50%
mustard greens 215.1 0.27 36%
summer squash 172.5 0.19 45%
mung beans 166.8 0.19 74%
onions 231.3 0.32 65%
sauerkraut 151.1 0.19 39%
okra 164.0 0.22 50%
watercress 80.0 0.11 65%
carrots 241.4 0.41 64%
pickles 72.1 0.12 40%
cucumber 72.1 0.12 40%
shiitake mushroom 224.5 0.39 58%
chard 110.0 0.19 51%
radishes 79.1 0.16 43%
peas 232.1 0.42 65%
beet greens 115.2 0.22 35%
lettuce 70.7 0.15 50%
chayote 119.7 0.24 41%
coconut water 87.4 0.19 66%
turnips 94.8 0.21 51%
seaweed (laver) 174.2 0.35 80%
chicory greens 97.2 0.23 23%
radicchio 92.7 0.23 68%
white mushroom 92.7 0.22 65%
endive 53.2 0.17 7%
cabbage 77.4 0.23 55%
alfalfa 74.5 0.23 19%
rhubarb 54.4 0.21 55%
red cabbage 88.3 0.29 55%
eggplant 47.8 0.25 35%
arugula 32.2 0.25 45%
cantaloupe 77.7 0.34 70%
coriander 15.6 0.23 30%
blackberries 125.6 0.43 27%
pinto beans 7.3 0.22 83%
turnips -3.6 0.22 61%
mulberries 109.9 0.43 74%
spirulina 11.6 0.26 70%
celeriac 101.6 0.42 72%
strawberries 29.1 0.32 49%
soybeans (sprouted) 315.5 0.81 49%
chives 12.6 0.30 48%
carambola 18.5 0.31 56%
limes -0.9 0.30 70%
beets 69.6 0.43 70%
lemongrass 376.4 0.99 93%
seaweed (kelp) 42.3 0.43 77%
edamame 494.9 1.21 41%
grapefruit -53.4 0.30 83%
seaweed (wakame) 35.7 0.45 79%
boysenberries 52.3 0.50 54%
leeks 90.1 0.61 83%

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) 60 160
fat (g) 15 65
carbs (g) 0 90
energy (calories) 1200

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 August 20 2019 while her least nutrient-dense day is August 21 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