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
2.4
Zinc : Copper
4.7
Potassium : Sodium
1.4
Calcium : Magnesium
2.6
Iron : Copper
6.4
Calcium : Phosphorus
0.9

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 54%
Sodium 64%
Thiamin (B1) 78%
Manganese 89%
Phosphorus 99%
Potassium 99%
Calcium 102%
Magnesium 105%
Vitamin D 105%
Zinc 113%
Niacin (B3) 121%
Folate 127%
Vitamin B6 138%
Cystine 228%
Vitamin B-12 253%
Vitamin E 184%
Vitamin A 378%
Selenium 195%
Copper 193%

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
beef liver 1839.2 1.75 60%
veal liver 1884.8 1.92 55%
pork liver 1715.7 1.65 59%
lamb liver 1665.1 1.68 48%
lamb kidney 1040.8 1.12 52%
pork chops 1155.1 1.74 54%
chicken liver 1003.5 1.72 50%
lamb (lean) 781.4 1.44 43%
turkey liver 1017.3 1.89 47%
beef kidney 746.4 1.57 52%
egg white 88.9 0.52 74%
kefir (low fat) 1.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2640.6 1.43 47%
mussel 1030.3 0.86 63%
crab 937.0 0.83 71%
halibut 1013.5 1.11 66%
lobster 830.0 0.89 71%
mollusks conch 1024.0 1.30 54%
salmon 1161.3 1.56 52%
octopus 1205.0 1.64 71%
clam 910.5 1.42 73%
crayfish 484.1 0.82 67%
rockfish 589.4 1.09 66%
oysters 401.4 1.02 59%
flounder 302.6 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 790.2 0.23 49%
wheat bran 1851.0 2.16 38%
oat bran 1929.2 2.46 65%
turnip greens 585.4 0.29 44%
amaranth leaves 495.3 0.21 86%
snap beans 347.7 0.15 58%
chinese cabbage 280.0 0.12 54%
asparagus 339.4 0.22 50%
pumpkin 309.7 0.20 76%
portabella mushrooms 356.5 0.29 55%
kale 304.4 0.28 60%
winter squash 376.7 0.40 69%
artichokes 386.4 0.47 49%
jalapeno peppers 245.4 0.27 37%
collards 283.5 0.33 37%
banana pepper 239.3 0.27 36%
butternut squash 353.0 0.45 75%
escarole 189.6 0.19 24%
red peppers 261.9 0.31 40%
zucchini 160.6 0.17 40%
parsley 257.5 0.36 48%
mung beans 157.5 0.19 74%
celery 141.2 0.18 50%
summer squash 151.1 0.19 45%
onions 221.5 0.32 65%
mustard greens 185.9 0.27 36%
okra 157.9 0.22 50%
sauerkraut 132.7 0.19 39%
watercress 63.0 0.11 65%
broccoli 208.1 0.35 50%
carrots 239.2 0.41 64%
shiitake mushroom 225.9 0.39 58%
cauliflower 137.6 0.25 50%
brussel sprouts 237.9 0.42 50%
chard 99.8 0.19 51%
cucumber 52.2 0.12 40%
pickles 52.2 0.12 40%
lettuce 67.7 0.15 50%
turnips 94.2 0.21 51%
beet greens 104.5 0.22 35%
radishes 61.8 0.16 43%
coconut water 80.0 0.19 66%
white mushroom 93.2 0.22 65%
seaweed (laver) 163.6 0.35 80%
radicchio 85.0 0.23 68%
chicory greens 81.5 0.23 23%
endive 45.9 0.17 7%
chayote 86.1 0.24 41%
alfalfa 62.4 0.23 19%
rhubarb 47.4 0.21 55%
cabbage 49.5 0.23 55%
peas 159.4 0.42 65%
red cabbage 79.8 0.29 55%
eggplant 43.3 0.25 35%
arugula 28.6 0.25 45%
coriander 14.4 0.23 30%
pinto beans 6.5 0.22 83%
spirulina 11.6 0.26 70%
cantaloupe 47.6 0.34 70%
blackberries 98.3 0.43 27%
turnips -21.1 0.22 61%
chives 10.9 0.30 48%
celeriac 78.6 0.42 72%
mulberries 67.4 0.43 74%
beets 62.9 0.43 70%
lemongrass 386.6 0.99 93%
soybeans (sprouted) 278.1 0.81 49%
limes -31.7 0.30 70%
seaweed (kelp) 38.5 0.43 77%
carambola -35.5 0.31 56%
strawberries -42.3 0.32 49%
seaweed (wakame) 34.3 0.45 79%
boysenberries 47.8 0.50 54%
edamame 469.9 1.21 41%
leeks 78.5 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) 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 May 18 2019 while her least nutrient-dense day is May 23 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)
Coffee, Prepared From Grounds 7
Half and Half 37
Spinach, Raw 35
Chicken Breast, Skin Removed Before Cooking 147
Bacon, Pork 37
Blue Cheese 50
Blueberries, Fresh 21
Italian dressing, fat free, store bought 7
Cucumber Juice 48
Kale, Raw 8
Lemon Juice, Fresh 11
Apple Juice, Raw 29
Salmon, Atlantic, Wild, Cooked 310
Pesto Sauce, Store Bought 21
Broccoli, Cooked From Fresh 109
Asparagus, Cooked from Fresh 33
The Greek Gods Kefir Low Fat 35
Coconut Water, Unsweetened, Not Fortified 12
Salba seeds 57
Sesame Seeds, Unhulled, Dried 103
Hemp seeds, hulled 55
Sunflower Seeds, Raw 51
Egg Land's Best, Large Brown Eggs, Grade AA, Cage Free 120
Dill Pickles 8

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