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
5.1
Zinc : Copper
10.9
Potassium : Sodium
1.5
Calcium : Magnesium
1.9
Iron : Copper
11.2
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
Calcium 61%
Sodium 67%
Iron 68%
Magnesium 86%
Phosphorus 96%
Folate 100%
Panto Acid (B5) 103%
Vitamin E 104%
Potassium 106%
Thiamin (B1) 120%
Copper 136%
Manganese 142%
Vitamin B6 145%
Cystine 389%
Vitamin B-12 292%
Niacin (B3) 148%
Riboflavin (B2) 226%
Vitamin A 498%
Selenium 261%
Zinc 183%

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 40.5 1.51 22%
lamb brains 83.9 1.54 27%
sweetbread -471.5 3.18 12%
whole egg 237.6 1.43 30%
lamb liver 2061.6 1.68 48%
egg yolk -641.7 2.75 18%
pork stomach, cooked -200.0 1.57 32%
lamb (lean) 797.2 1.44 43%
beef tripe -210.8 0.94 38%
veal liver 2341.3 1.92 55%
turkey liver 1318.5 1.89 47%
ground beef, 80/20 -1.2 2.70 31%
lamb kidney 1215.8 1.12 52%
pork loin 513.7 1.93 41%
beef rib eye steak -161.6 2.48 33%
ground turkey -347.3 2.58 30%
chicken liver 1132.7 1.72 50%
beef liver 2224.0 1.75 60%
pork ribs -1044.2 3.61 18%
ground beef -471.4 2.48 30%
pork ribs 285.4 2.16 39%
lamb leg -405.7 2.58 31%
t-bone steak -716.0 2.94 26%
roast pork 218.5 1.99 41%
rotisserie chicken thigh w. skin -661.5 2.26 31%
lamb sweetbread 6.5 1.44 43%
beef loin -486.9 2.78 30%
beef tenderloin steak -371.7 2.62 32%
pork liver 1888.1 1.65 59%
rotisserie chicken back -730.8 2.12 32%
beef rib, eye -383.8 2.65 32%
beef tenderloin steak -449.5 2.73 31%
roast beef -94.3 2.19 38%
ground beef 70/30 -540.5 2.70 30%
lamb rib -1135.2 3.61 19%
beef rib, small end -427.7 2.78 31%
beef loin, top loin -290.3 2.50 34%
flank, steak -382.1 2.63 33%
beef kidney 981.9 1.57 52%
ground beef 70/30 -621.8 2.77 30%
lamb heart 517.3 1.61 48%
pork chops 1292.9 1.74 54%
sirloin steak -238.4 2.43 36%
prok ears -882.0 1.66 35%
ground beef, 75/25 -549.5 2.77 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -23.5 3.05 14%
fish roe 2320.9 1.43 47%
caviar 360.3 2.64 33%
sardine 289.8 2.08 38%
herring 65.6 2.17 36%
mollusks conch 1051.6 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 54.5 0.17 7%
olives -13.6 1.45 3%
alfalfa 74.7 0.23 19%
escarole 236.0 0.19 24%
chicory greens 102.1 0.23 23%
avocado -811.5 1.60 8%
blackberries 104.3 0.43 27%
coriander 15.8 0.23 30%
raspberries -3.2 0.52 30%
beet greens 120.8 0.22 35%
banana pepper 252.0 0.27 36%
collards 378.6 0.33 37%
eggplant 55.3 0.25 35%
mustard greens 197.0 0.27 36%
jalapeno peppers 207.0 0.27 37%
sauerkraut 99.8 0.19 39%
pickles 112.9 0.12 40%
cucumber 112.9 0.12 40%
zucchini 188.3 0.17 40%
red peppers 284.0 0.31 40%
sunflower seeds 1084.7 5.46 15%
turnip greens 593.7 0.29 44%
chayote 124.5 0.24 41%
spinach 873.3 0.23 49%
radishes 75.7 0.16 43%
summer squash 160.9 0.19 45%
edamame 431.9 1.21 41%
coconut meat -1535.3 3.54 10%
arugula 32.6 0.25 45%
parsley 265.4 0.36 48%
asparagus 350.8 0.22 50%
artichokes 380.1 0.47 49%
celery 190.5 0.18 50%
brussel sprouts 285.5 0.42 50%
okra 195.9 0.22 50%
lettuce 69.2 0.15 50%
cauliflower 185.1 0.25 50%
chives 11.5 0.30 48%
flax seed -436.5 5.34 12%
broccoli 246.4 0.35 50%
coconut milk -2996.9 2.30 9%
chard 100.1 0.19 51%
strawberries -44.6 0.32 49%
turnips 75.3 0.21 51%
soybeans (sprouted) 300.6 0.81 49%
chinese cabbage 300.5 0.12 54%
portabella mushrooms 493.7 0.29 55%
brazil nuts -187.1 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 12 2019 while her least nutrient-dense day is August 07 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