Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Klara 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 with a low insulin load diet and being paleo.

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 Klara’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
5.3
Zinc : Copper
6.4
Potassium : Sodium
3.1
Calcium : Magnesium
1.6
Iron : Copper
8.3
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Klara’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: inflammation, telomeres, headaches.

nutrient % DRI prioritize
Sodium 35%
Calcium 60%
Iron 68%
Magnesium 102%
Phosphorus 103%
Folate 109%
Thiamin (B1) 109%
Potassium 116%
Panto Acid (B5) 129%
Vitamin E 144%
Zinc 146%
Manganese 150%
Niacin (B3) 162%
Cystine 381%
Vitamin B-12 207%
Vitamin B-6 209%
Riboflavin (B2) 233%
Vitamin C 410%
Selenium 443%
Copper 185%

optimal foods for you

The foods listed below will provide Klara with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 brains 83.6 1.51 22%
whole egg 333.0 1.43 30%
lamb brains 82.3 1.54 27%
sweetbread -460.4 3.18 12%
egg yolk -372.9 2.75 18%
lamb liver 1883.9 1.68 48%
pork stomach, cooked -162.4 1.57 32%
lamb (lean) 845.7 1.44 43%
beef tripe -188.8 0.94 38%
lamb kidney 1406.1 1.12 52%
veal liver 2124.5 1.92 55%
ground beef, 80/20 -1.1 2.70 31%
turkey liver 1142.2 1.89 47%
pork loin 451.7 1.93 41%
chicken liver 1174.7 1.72 50%
beef rib eye steak -126.8 2.48 33%
ground turkey -318.0 2.58 30%
ground beef -434.4 2.48 30%
pork ribs -1019.0 3.61 18%
t-bone steak -631.4 2.94 26%
beef kidney 1155.7 1.57 52%
pork ribs 221.3 2.16 39%
lamb leg -383.3 2.58 31%
beef liver 2061.0 1.75 60%
pork liver 1944.8 1.65 59%
lamb heart 661.7 1.61 48%
roast pork 169.3 1.99 41%
rotisserie chicken thigh w. skin -665.6 2.26 31%
beef loin -471.0 2.78 30%
lamb sweetbread -23.4 1.44 43%
roast beef -58.2 2.19 38%
flank, steak -319.1 2.63 33%
beef tenderloin steak -366.7 2.62 32%
ground beef 70/30 -503.2 2.70 30%
beef rib, eye -369.6 2.65 32%
beef tenderloin steak -433.9 2.73 31%
lamb rib -1096.0 3.61 19%
ground beef 70/30 -579.9 2.77 30%
beef loin, top loin -286.1 2.50 34%
beef rib, small end -421.5 2.78 31%
rotisserie chicken back -754.1 2.12 32%
prok ears -806.4 1.66 35%
ground beef, 75/25 -512.2 2.77 31%
sirloin steak -230.8 2.43 36%
pork chops 1216.7 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -31.7 3.05 14%
fish roe 2293.5 1.43 47%
caviar 493.2 2.64 33%
sardine 320.9 2.08 38%
herring 59.9 2.17 36%
mollusks conch 1086.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 46.1 0.17 7%
olives -13.1 1.45 3%
alfalfa 83.9 0.23 19%
chicory greens 88.6 0.23 23%
escarole 182.3 0.19 24%
avocado -980.4 1.60 8%
blackberries 103.2 0.43 27%
coriander 14.7 0.23 30%
raspberries 11.3 0.52 30%
beet greens 112.7 0.22 35%
banana pepper 256.6 0.27 36%
eggplant 19.2 0.25 35%
collards 304.6 0.33 37%
mustard greens 193.8 0.27 36%
jalapeno peppers 201.2 0.27 37%
sauerkraut 120.2 0.19 39%
pickles 81.0 0.12 40%
cucumber 81.0 0.12 40%
zucchini 165.4 0.17 40%
red peppers 244.2 0.31 40%
sunflower seeds 1074.5 5.46 15%
turnip greens 544.3 0.29 44%
chayote 83.8 0.24 41%
spinach 794.5 0.23 49%
radishes 60.8 0.16 43%
edamame 414.8 1.21 41%
summer squash 137.7 0.19 45%
coconut meat -1496.1 3.54 10%
arugula 28.4 0.25 45%
parsley 265.4 0.36 48%
asparagus 319.7 0.22 50%
flax seed -308.9 5.34 12%
artichokes 328.9 0.47 49%
celery 141.8 0.18 50%
okra 183.7 0.22 50%
lettuce 58.5 0.15 50%
brussel sprouts 228.5 0.42 50%
cauliflower 176.5 0.25 50%
chives 10.5 0.30 48%
broccoli 225.2 0.35 50%
coconut milk -2932.0 2.30 9%
strawberries -6.4 0.32 49%
chard 93.5 0.19 51%
turnips 70.5 0.21 51%
chinese cabbage 291.0 0.12 54%
soybeans (sprouted) 270.4 0.81 49%
portabella mushrooms 419.6 0.29 55%
brazil nuts -186.2 6.59 9%

macronutrients

The macronutrient split of Klara’s diet is shown in the chart below.

macro targets

While Klara’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) 65 200
fat (g) 20 100
carbs (g) 0 70
energy (calories) 1450

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 Klara’s food log based on the harder to find 50% of the essential nutrients. Klara’s most nutrient dense day is August 22 2019 while her least nutrient-dense day is September 24 2019.

best and worst days

Klara’s food diary for the best and worst days are shown below for comparison. Klara 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