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
3.1
Zinc : Copper
12.0
Potassium : Sodium
0.9
Calcium : Magnesium
1.6
Iron : Copper
14.4
Calcium : Phosphorus
0.7

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, hypothyroidism, methylation.

nutrient % DRI prioritize
Calcium 48%
Potassium 54%
Phosphorus 56%
Sodium 56%
Manganese 57%
Iron 62%
Folate 80%
Magnesium 82%
Vitamin A 85%
Methionine 91%
Lysine 92%
Copper 97%
Valine 102%
Vitamin B-6 400%
Niacin (B3) 160%
Riboflavin (B2) 486%
Vitamin D 315%
Vitamin E 119%
Selenium 213%
Zinc 143%

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 13671.5 1.89 50%
lamb (lean) 1972.2 1.44 43%
beef liver 1946.2 1.75 60%
veal liver 2010.8 1.92 55%
pork chops 1852.9 1.74 54%
pork liver 1667.5 1.65 59%
lamb liver 1650.3 1.68 48%
egg white 788.5 0.52 74%
lamb kidney 1040.6 1.12 52%
beef kidney 1129.7 1.57 52%
chicken breast 1025.0 1.48 60%
rib eye fillet 1236.5 1.99 45%
turkey liver 1117.0 1.89 47%
beef tripe 450.5 1.03 55%
chicken liver 938.0 1.72 50%
kefir (low fat) 2.4 0.41 64%
pork loin 1059.9 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3011.7 1.43 47%
salmon 2167.7 1.56 52%
halibut 1755.3 1.11 66%
crab 1319.9 0.83 71%
lobster 1287.1 0.89 71%
rockfish 1367.6 1.09 66%
flounder 773.6 0.86 57%
crayfish 735.3 0.82 67%
mussel 693.4 0.86 63%
clam 1070.6 1.42 73%
mollusks conch 950.2 1.30 54%
orange roughy 573.9 1.05 70%
pollock 582.7 1.11 69%
octopus 938.8 1.64 71%
whiting 562.9 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 759.0 0.23 49%
turnip greens 550.7 0.29 44%
amaranth leaves 453.5 0.21 86%
portabella mushrooms 474.8 0.29 55%
chinese cabbage 228.4 0.12 54%
asparagus 278.4 0.22 50%
pumpkin 228.7 0.20 76%
snap beans 153.9 0.15 58%
banana pepper 219.5 0.27 36%
kale 229.6 0.28 60%
mung beans 153.1 0.19 74%
zucchini 139.2 0.17 40%
artichokes 346.4 0.47 49%
escarole 144.7 0.19 24%
watercress 78.4 0.11 65%
celery 105.6 0.18 50%
mustard greens 155.2 0.27 36%
parsley 215.4 0.36 48%
cauliflower 139.5 0.25 50%
summer squash 97.1 0.19 45%
white mushroom 118.0 0.22 65%
collards 190.9 0.33 37%
okra 110.8 0.22 50%
chard 85.4 0.19 51%
shiitake mushroom 220.1 0.39 58%
red peppers 169.1 0.31 40%
lettuce 50.7 0.15 50%
broccoli 188.9 0.35 50%
seaweed (laver) 176.6 0.35 80%
radishes 37.3 0.16 43%
cucumber 9.9 0.12 40%
pickles 9.9 0.12 40%
beet greens 79.4 0.22 35%
endive 35.4 0.17 7%
sauerkraut 47.6 0.19 39%
jalapeno peppers 96.8 0.27 37%
rhubarb 56.9 0.21 55%
chicory greens 65.4 0.23 23%
radicchio 63.2 0.23 68%
alfalfa 63.0 0.23 19%
winter squash 188.0 0.40 69%
brussel sprouts 195.2 0.42 50%
onions 115.8 0.32 65%
coconut water 20.9 0.19 66%
turnips 19.8 0.21 51%
butternut squash 185.6 0.45 75%
cabbage 15.4 0.23 55%
coriander 13.0 0.23 30%
arugula 24.4 0.25 45%
eggplant 21.2 0.25 35%
pinto beans 6.0 0.22 83%
chayote 4.6 0.24 41%
spirulina 13.8 0.26 70%
red cabbage 27.0 0.29 55%
blackberries 113.5 0.43 27%
chives 8.9 0.30 48%
celeriac 81.2 0.42 72%
carrots 60.0 0.41 64%
turnips -68.5 0.22 61%
peas 67.8 0.42 65%
cantaloupe -22.7 0.34 70%
mulberries 27.1 0.43 74%
seaweed (kelp) 11.3 0.43 77%
seaweed (wakame) 28.8 0.45 79%
beets -2.2 0.43 70%
boysenberries 44.7 0.50 54%
limes -96.8 0.30 70%
carambola -95.1 0.31 56%

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) 60 165
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 January 18 2020 while her least nutrient-dense day is January 21 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