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
6.1
Zinc : Copper
7.7
Potassium : Sodium
0.9
Calcium : Magnesium
3.9
Iron : Copper
11.8
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: depression, dyslipedimia, fatigue, hypothyroidism, methylation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 8%
Vitamin E 23%
Iron 30%
Folate 32%
Calcium 37%
Niacin (B3) 37%
Vitamin B6 39%
Magnesium 40%
Potassium 44%
Zinc 44%
Phosphorus 46%
Panto Acid (B5) 49%
Copper 52%
Omega-3 84%
Cystine 109%
Vitamin B12 55%
Vitamin B2 (Riboflavin) 88%
Vitamin C 59%
Vitamin A 154%
Selenium 69%
Manganese 84%

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 2793.6 1.89 50%
veal liver 2350.5 1.92 55%
beef liver 2236.6 1.75 60%
lamb liver 2063.1 1.68 48%
pork liver 1895.0 1.65 59%
lamb kidney 1252.4 1.12 52%
turkey liver 1341.7 1.89 47%
beef kidney 1070.0 1.57 52%
chicken liver 1110.2 1.72 50%
egg white 308.7 0.52 74%
lamb (lean) 723.4 1.44 43%
pork chops 788.2 1.74 54%
kefir (low fat) 2.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3677.0 1.43 47%
salmon 1788.9 1.56 52%
crab 1154.2 0.83 71%
lobster 1160.1 0.89 71%
halibut 1257.6 1.11 66%
mussel 1104.2 0.86 63%
rockfish 975.6 1.09 66%
mollusks conch 1090.6 1.30 54%
octopus 1104.5 1.64 71%
clam 966.2 1.42 73%
crayfish 569.1 0.82 67%
flounder 546.3 0.86 57%
pollock 466.9 1.11 69%
tuna 868.5 1.84 52%
oysters 410.9 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 724.3 0.23 49%
amaranth leaves 498.1 0.21 86%
wheat bran 1574.7 2.16 38%
turnip greens 485.4 0.29 44%
portabella mushrooms 475.4 0.29 55%
chinese cabbage 269.7 0.12 54%
pumpkin 303.0 0.20 76%
asparagus 298.3 0.22 50%
red peppers 345.5 0.31 40%
snap beans 231.9 0.15 58%
kale 294.9 0.28 60%
banana pepper 279.6 0.27 36%
zucchini 224.5 0.17 40%
winter squash 351.2 0.40 69%
escarole 195.8 0.19 24%
shiitake mushroom 304.5 0.39 58%
collards 264.2 0.33 37%
cauliflower 208.9 0.25 50%
summer squash 179.0 0.19 45%
butternut squash 323.5 0.45 75%
artichokes 333.3 0.47 49%
celery 160.6 0.18 50%
broccoli 257.6 0.35 50%
parsley 254.6 0.36 48%
mung beans 155.2 0.19 74%
jalapeno peppers 188.6 0.27 37%
brussel sprouts 271.2 0.42 50%
mustard greens 181.2 0.27 36%
watercress 76.9 0.11 65%
carrots 236.7 0.41 64%
okra 136.4 0.22 50%
onions 175.3 0.32 65%
seaweed (laver) 190.5 0.35 80%
chard 95.0 0.19 51%
white mushroom 114.5 0.22 65%
radishes 74.4 0.16 43%
sauerkraut 91.5 0.19 39%
chayote 118.1 0.24 41%
cucumber 47.6 0.12 40%
pickles 47.6 0.12 40%
beet greens 99.3 0.22 35%
lettuce 55.8 0.15 50%
chicory greens 89.6 0.23 23%
coconut water 67.9 0.19 66%
radicchio 85.5 0.23 68%
edamame 635.7 1.21 41%
endive 44.4 0.17 7%
cabbage 63.2 0.23 55%
alfalfa 61.3 0.23 19%
rhubarb 50.4 0.21 55%
turnips 44.6 0.21 51%
eggplant 46.0 0.25 35%
red cabbage 61.9 0.29 55%
peas 129.1 0.42 65%
arugula 26.4 0.25 45%
coriander 14.5 0.23 30%
cantaloupe 72.8 0.34 70%
pinto beans 7.0 0.22 83%
blackberries 111.5 0.43 27%
spirulina 10.9 0.26 70%
turnips -14.4 0.22 61%
carambola 23.7 0.31 56%
chives 10.7 0.30 48%
celeriac 71.4 0.42 72%
strawberries 11.3 0.32 49%
beets 48.3 0.43 70%
limes -25.5 0.30 70%
mulberries 34.8 0.43 74%
seaweed (kelp) 32.6 0.43 77%
seaweed (wakame) 43.9 0.45 79%
oat bran 1163.2 2.46 65%
grapefruit -80.4 0.30 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) 60 170
fat (g) 20 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 June 01 2020 while her least nutrient-dense day is May 30 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