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
4.6
Zinc : Copper
14.8
Potassium : Sodium
0.9
Calcium : Magnesium
4.1
Iron : Copper
18.1
Calcium : Phosphorus
1.3

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: dyslipedimia, hypothyroidism, insomnia, sleep apnea.

nutrient % DRI prioritize
Iron 71%
Folate 81%
Phosphorus 87%
Copper 88%
Magnesium 88%
Potassium 88%
Sodium 88%
Manganese 116%
Calcium 133%
Vitamin B6 148%
Panto Acid (B5) 155%
Zinc 162%
Leucine 172%
Cystine 220%
Vitamin B-12 476%
Niacin (B3) 173%
Thiamin (B1) 236%
Vitamin C 275%
Vitamin D 205%
Vitamin E 227%
Vitamin A 251%
Selenium 218%

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
turkey 4180.1 1.89 50%
beef liver 2180.6 1.75 60%
veal liver 2255.4 1.92 55%
lamb liver 1928.6 1.68 48%
pork liver 1849.4 1.65 59%
pork chops 1759.6 1.74 54%
lamb kidney 1163.7 1.12 52%
lamb (lean) 1295.4 1.44 43%
egg white 362.5 0.52 74%
turkey liver 1213.6 1.89 47%
chicken liver 1089.9 1.72 50%
beef kidney 907.7 1.57 52%
kefir (low fat) 2.5 0.41 64%
chicken breast 718.1 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3318.8 1.43 47%
halibut 1402.7 1.11 66%
crab 1205.6 0.83 71%
lobster 1192.1 0.89 71%
salmon 1654.2 1.56 52%
mussel 953.5 0.86 63%
rockfish 940.2 1.09 66%
clam 1126.6 1.42 73%
mollusks conch 1026.5 1.30 54%
crayfish 626.1 0.82 67%
octopus 1130.8 1.64 71%
flounder 514.6 0.86 57%
pollock 445.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 746.9 0.23 49%
turnip greens 542.5 0.29 44%
amaranth leaves 480.7 0.21 86%
portabella mushrooms 418.5 0.29 55%
chinese cabbage 277.7 0.12 54%
asparagus 325.6 0.22 50%
banana pepper 308.8 0.27 36%
pumpkin 250.6 0.20 76%
wheat bran 1590.8 2.16 38%
kale 294.9 0.28 60%
red peppers 312.8 0.31 40%
snap beans 194.6 0.15 58%
escarole 202.8 0.19 24%
oat bran 1744.1 2.46 65%
zucchini 169.0 0.17 40%
winter squash 323.8 0.40 69%
artichokes 364.9 0.47 49%
cauliflower 198.2 0.25 50%
mung beans 160.1 0.19 74%
parsley 262.6 0.36 48%
watercress 87.3 0.11 65%
shiitake mushroom 281.5 0.39 58%
summer squash 146.3 0.19 45%
celery 133.2 0.18 50%
okra 165.3 0.22 50%
mustard greens 189.1 0.27 36%
broccoli 248.1 0.35 50%
collards 228.8 0.33 37%
butternut squash 312.7 0.45 75%
jalapeno peppers 170.6 0.27 37%
brussel sprouts 273.4 0.42 50%
chard 95.6 0.19 51%
cucumber 44.5 0.12 40%
pickles 44.5 0.12 40%
lettuce 59.9 0.15 50%
radishes 57.6 0.16 43%
white mushroom 106.0 0.22 65%
onions 164.0 0.32 65%
sauerkraut 75.0 0.19 39%
carrots 218.8 0.41 64%
beet greens 96.5 0.22 35%
seaweed (laver) 180.5 0.35 80%
chicory greens 87.5 0.23 23%
endive 48.0 0.17 7%
chayote 95.8 0.24 41%
radicchio 79.1 0.23 68%
alfalfa 73.6 0.23 19%
coconut water 45.8 0.19 66%
rhubarb 54.7 0.21 55%
cabbage 61.3 0.23 55%
turnips 36.3 0.21 51%
peas 164.9 0.42 65%
eggplant 38.8 0.25 35%
arugula 26.8 0.25 45%
coriander 14.4 0.23 30%
pinto beans 7.8 0.22 83%
red cabbage 55.4 0.29 55%
spirulina 12.8 0.26 70%
blackberries 118.5 0.43 27%
cantaloupe 38.4 0.34 70%
turnips -36.4 0.22 61%
chives 11.1 0.30 48%
celeriac 89.6 0.42 72%
carambola -1.8 0.31 56%
limes -16.0 0.30 70%
soybeans (sprouted) 310.7 0.81 49%
strawberries -31.2 0.32 49%
mulberries 27.4 0.43 74%
seaweed (kelp) 27.3 0.43 77%
beets 20.8 0.43 70%
seaweed (wakame) 29.2 0.45 79%
boysenberries 38.8 0.50 54%
gooseberries -29.8 0.44 52%

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) 65 160
fat (g) 15 70
carbs (g) 0 95
energy (calories) 1250

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 June 18 2019 while her least nutrient-dense day is June 17 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