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
7.1
Zinc : Copper
6.9
Potassium : Sodium
1.6
Calcium : Magnesium
2.6
Iron : Copper
8.9
Calcium : Phosphorus
0.7

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
Vitamin D 13%
Iron 22%
Sodium 22%
Manganese 28%
Calcium 31%
Magnesium 32%
Phosphorus 38%
Potassium 38%
Folate 39%
Niacin (B3) 47%
Zinc 47%
Panto Acid (B5) 51%
Vitamin E 54%
Omega-3 66%
Cystine 154%
Vitamin B-12 90%
Vitamin B-6 77%
Riboflavin (B2) 66%
Vitamin C 262%
Vitamin A 180%
Selenium 84%
Copper 55%

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 308.4 1.51 22%
lamb brains 275.9 1.54 27%
whole egg 452.7 1.43 30%
sweetbread -495.0 3.18 12%
egg yolk -342.9 2.75 18%
lamb liver 2132.7 1.68 48%
pork stomach, cooked -223.5 1.57 32%
beef tripe -220.0 0.94 38%
veal liver 2389.4 1.92 55%
lamb kidney 1422.2 1.12 52%
turkey liver 1303.1 1.89 47%
lamb (lean) 524.1 1.44 43%
ground beef, 80/20 -1.6 2.70 31%
ground turkey -298.5 2.58 30%
chicken liver 1239.3 1.72 50%
beef liver 2320.8 1.75 60%
beef rib eye steak -217.8 2.48 33%
pork liver 2134.4 1.65 59%
ground beef -516.2 2.48 30%
t-bone steak -732.1 2.94 26%
beef kidney 1161.1 1.57 52%
pork ribs -1201.4 3.61 18%
lamb sweetbread 27.1 1.44 43%
lamb heart 672.1 1.61 48%
lamb leg -492.1 2.58 31%
rotisserie chicken thigh w. skin -767.3 2.26 31%
beef loin -572.5 2.78 30%
roast beef -128.1 2.19 38%
beef tenderloin steak -442.3 2.62 32%
beef rib, eye -445.7 2.65 32%
beef tenderloin steak -515.9 2.73 31%
ground beef 70/30 -597.3 2.70 30%
flank, steak -417.8 2.63 33%
ground beef 70/30 -669.7 2.77 30%
pork loin 6.9 1.93 41%
beef loin, top loin -356.3 2.50 34%
prok ears -906.8 1.66 35%
beef rib, small end -503.6 2.78 31%
lamb rib -1271.0 3.61 19%
roast pork -17.2 1.99 41%
pork ribs -65.1 2.16 39%
sirloin steak -303.0 2.43 36%
ground beef, 75/25 -604.1 2.77 31%
rotisserie chicken back -940.6 2.12 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3472.4 1.43 47%
mackerel 176.6 3.05 14%
sardine 795.2 2.08 38%
caviar 634.2 2.64 33%
salmon 1628.1 1.56 52%
herring 136.2 2.17 36%
trout 598.7 1.68 45%
mollusks conch 1086.5 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 53.6 0.17 7%
olives -15.6 1.45 3%
alfalfa 74.9 0.23 19%
escarole 232.2 0.19 24%
chicory greens 106.5 0.23 23%
avocado -858.0 1.60 8%
blackberries 115.8 0.43 27%
coriander 17.3 0.23 30%
raspberries 3.1 0.52 30%
beet greens 129.6 0.22 35%
banana pepper 283.0 0.27 36%
collards 424.1 0.33 37%
eggplant 40.6 0.25 35%
mustard greens 238.3 0.27 36%
jalapeno peppers 264.7 0.27 37%
sauerkraut 149.4 0.19 39%
zucchini 236.0 0.17 40%
red peppers 339.2 0.31 40%
pickles 91.6 0.12 40%
cucumber 91.6 0.12 40%
turnip greens 684.2 0.29 44%
chayote 111.2 0.24 41%
spinach 900.1 0.23 49%
radishes 87.3 0.16 43%
edamame 669.3 1.21 41%
sunflower seeds 824.1 5.46 15%
summer squash 195.4 0.19 45%
arugula 36.9 0.25 45%
coconut meat -1635.8 3.54 10%
parsley 336.3 0.36 48%
asparagus 327.6 0.22 50%
artichokes 387.2 0.47 49%
celery 193.5 0.18 50%
cauliflower 216.7 0.25 50%
brussel sprouts 266.6 0.42 50%
lettuce 70.8 0.15 50%
okra 161.2 0.22 50%
chives 13.4 0.30 48%
broccoli 271.3 0.35 50%
strawberries 7.9 0.32 49%
chard 117.8 0.19 51%
turnips 98.7 0.21 51%
coconut milk -3175.4 2.30 9%
chinese cabbage 356.7 0.12 54%
portabella mushrooms 466.8 0.29 55%
soybeans (sprouted) 218.2 0.81 49%

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 November 05 2019 while her least nutrient-dense day is October 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