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
6.8
Zinc : Copper
7.4
Potassium : Sodium
1.0
Calcium : Magnesium
2.2
Iron : Copper
11.9
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 64%
Calcium 90%
Iron 100%
Sodium 102%
Magnesium 112%
Potassium 113%
Phosphorus 114%
Panto Acid (B5) 127%
Vitamin E 153%
Niacin (B3) 164%
Zinc 172%
Vitamin B6 175%
Vitamin B12 179%
Cystine 495%
Folate 195%
Riboflavin (B2) 292%
Vitamin C 329%
Selenium 253%
Manganese 191%
Copper 189%

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 77.5 1.51 22%
whole egg 461.8 1.43 30%
lamb brains 112.5 1.54 27%
sweetbread -365.2 3.18 12%
egg yolk -343.5 2.75 18%
pork stomach, cooked -142.4 1.57 32%
lamb (lean) 865.3 1.44 43%
lamb liver 1457.1 1.68 48%
beef tripe -167.8 0.94 38%
turkey 1545.1 1.89 50%
veal liver 2037.7 1.92 55%
ground beef, 80/20 -1.2 2.70 31%
turkey liver 1113.0 1.89 47%
lamb kidney 1093.2 1.12 52%
beef rib eye steak -91.0 2.48 33%
ground turkey -274.7 2.58 30%
ground beef -392.9 2.48 30%
pork loin 294.1 1.93 41%
chicken liver 1002.2 1.72 50%
pork ribs -1002.7 3.61 18%
t-bone steak -621.6 2.94 26%
lamb leg -343.5 2.58 31%
beef liver 1952.5 1.75 60%
rotisserie chicken thigh w. skin -588.3 2.26 31%
lamb sweetbread 37.8 1.44 43%
beef loin -399.0 2.78 30%
pork ribs 148.0 2.16 39%
beef tenderloin steak -278.4 2.62 32%
rotisserie chicken back -611.1 2.12 32%
beef rib, eye -285.5 2.65 32%
beef tenderloin steak -347.2 2.73 31%
beef rib, small end -327.6 2.78 31%
roast beef -37.0 2.19 38%
beef loin, top loin -202.7 2.50 34%
ground beef 70/30 -455.1 2.70 30%
flank, steak -310.2 2.63 33%
lamb rib -1030.3 3.61 19%
ground beef 70/30 -535.5 2.77 30%
roast pork 92.9 1.99 41%
sirloin steak -168.2 2.43 36%
beef kidney 911.9 1.57 52%
ground beef, 75/25 -461.7 2.77 31%
lamb heart 497.9 1.61 48%
prok ears -791.5 1.66 35%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2979.0 1.43 47%
mackerel 104.9 3.05 14%
sardine 463.5 2.08 38%
caviar 391.2 2.64 33%
salmon 1297.2 1.56 52%
herring 82.6 2.17 36%
mollusks conch 1090.9 1.30 54%
trout 446.0 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 42.5 0.17 7%
olives -12.3 1.45 3%
alfalfa 67.6 0.23 19%
escarole 184.1 0.19 24%
chicory greens 90.0 0.23 23%
avocado -713.3 1.60 8%
blackberries 133.5 0.43 27%
coriander 13.9 0.23 30%
raspberries 28.7 0.52 30%
banana pepper 285.2 0.27 36%
beet greens 101.0 0.22 35%
eggplant 52.3 0.25 35%
mustard greens 181.8 0.27 36%
collards 266.8 0.33 37%
jalapeno peppers 165.7 0.27 37%
sunflower seeds 1353.4 5.46 15%
sauerkraut 112.8 0.19 39%
pickles 90.2 0.12 40%
cucumber 90.2 0.12 40%
zucchini 186.6 0.17 40%
red peppers 278.1 0.31 40%
chayote 133.2 0.24 41%
turnip greens 496.3 0.29 44%
radishes 89.5 0.16 43%
spinach 733.9 0.23 49%
summer squash 159.7 0.19 45%
edamame 384.4 1.21 41%
arugula 27.9 0.25 45%
coconut meat -1426.9 3.54 10%
parsley 250.7 0.36 48%
asparagus 293.6 0.22 50%
artichokes 379.5 0.47 49%
celery 180.1 0.18 50%
brussel sprouts 274.0 0.42 50%
cauliflower 216.0 0.25 50%
okra 165.5 0.22 50%
lettuce 50.9 0.15 50%
chives 10.2 0.30 48%
broccoli 253.7 0.35 50%
strawberries 31.3 0.32 49%
coconut milk -2758.1 2.30 9%
chard 89.5 0.19 51%
turnips 72.0 0.21 51%
chinese cabbage 274.4 0.12 54%
portabella mushrooms 484.0 0.29 55%
soybeans (sprouted) 250.0 0.81 49%
brazil nuts -135.5 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) 65 195
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 April 13 2019 while her least nutrient-dense day is April 19 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