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
8.2
Zinc : Copper
6.9
Potassium : Sodium
2.4
Calcium : Magnesium
2.1
Iron : Copper
8.1
Calcium : Phosphorus
0.6

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 22%
Vitamin D 22%
Iron 31%
Calcium 35%
Folate 42%
Magnesium 46%
Phosphorus 51%
Potassium 59%
Panto Acid (B5) 64%
Vitamin E 64%
Omega-3 66%
Thiamin (B1) 66%
Manganese 67%
Cystine 194%
Vitamin B-12 124%
Vitamin B-6 102%
Niacin (B3) 83%
Riboflavin (B2) 114%
Vitamin C 207%
Vitamin A 314%
Selenium 171%
Copper 87%
Zinc 74%

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 296.2 1.51 22%
lamb brains 266.0 1.54 27%
whole egg 453.7 1.43 30%
sweetbread -487.2 3.18 12%
lamb liver 2440.5 1.68 48%
egg yolk -189.8 2.75 18%
pork stomach, cooked -209.9 1.57 32%
beef tripe -218.2 0.94 38%
lamb kidney 1539.6 1.12 52%
veal liver 2401.9 1.92 55%
turkey liver 1351.1 1.89 47%
lamb (lean) 514.6 1.44 43%
ground beef, 80/20 -1.6 2.70 31%
chicken liver 1266.2 1.72 50%
ground turkey -301.4 2.58 30%
beef liver 2325.3 1.75 60%
pork liver 2209.9 1.65 59%
beef kidney 1291.6 1.57 52%
pork loin 334.0 1.93 41%
beef rib eye steak -229.2 2.48 33%
pork ribs -1067.8 3.61 18%
ground beef -543.1 2.48 30%
lamb heart 731.1 1.61 48%
t-bone steak -731.9 2.94 26%
pork ribs 125.8 2.16 39%
lamb sweetbread -9.1 1.44 43%
lamb leg -495.9 2.58 31%
roast pork 122.0 1.99 41%
rotisserie chicken thigh w. skin -779.3 2.26 31%
roast beef -139.8 2.19 38%
beef loin -587.0 2.78 30%
flank, steak -412.4 2.63 33%
beef tenderloin steak -459.6 2.62 32%
beef rib, eye -463.4 2.65 32%
beef tenderloin steak -530.8 2.73 31%
prok ears -883.4 1.66 35%
ground beef 70/30 -621.4 2.70 30%
ground beef 70/30 -680.0 2.77 30%
beef loin, top loin -374.7 2.50 34%
beef rib, small end -520.2 2.78 31%
lamb rib -1256.2 3.61 19%
sirloin steak -323.0 2.43 36%
ground beef, 75/25 -633.4 2.77 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3624.2 1.43 47%
mackerel 162.0 3.05 14%
sardine 757.2 2.08 38%
caviar 654.8 2.64 33%
salmon 1584.5 1.56 52%
herring 130.4 2.17 36%
trout 574.1 1.68 45%
mollusks conch 1086.9 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 51.9 0.17 7%
olives -15.1 1.45 3%
alfalfa 80.3 0.23 19%
escarole 209.8 0.19 24%
chicory greens 98.4 0.23 23%
avocado -1016.9 1.60 8%
blackberries 79.4 0.43 27%
coriander 16.2 0.23 30%
raspberries -17.9 0.52 30%
beet greens 125.4 0.22 35%
collards 406.3 0.33 37%
banana pepper 247.6 0.27 36%
eggplant 9.4 0.25 35%
mustard greens 219.5 0.27 36%
jalapeno peppers 226.0 0.27 37%
sauerkraut 108.3 0.19 39%
zucchini 205.5 0.17 40%
red peppers 301.8 0.31 40%
cucumber 74.7 0.12 40%
pickles 74.7 0.12 40%
turnip greens 627.6 0.29 44%
chayote 65.3 0.24 41%
spinach 868.2 0.23 49%
edamame 646.3 1.21 41%
radishes 52.3 0.16 43%
sunflower seeds 685.1 5.46 15%
summer squash 161.4 0.19 45%
arugula 32.1 0.25 45%
parsley 303.3 0.36 48%
coconut meat -1649.2 3.54 10%
asparagus 327.6 0.22 50%
celery 142.7 0.18 50%
artichokes 289.7 0.47 49%
okra 178.6 0.22 50%
lettuce 68.0 0.15 50%
chives 12.1 0.30 48%
cauliflower 171.3 0.25 50%
brussel sprouts 221.7 0.42 50%
broccoli 234.5 0.35 50%
strawberries -32.2 0.32 49%
chard 106.0 0.19 51%
turnips 54.5 0.21 51%
chinese cabbage 327.5 0.12 54%
soybeans (sprouted) 221.7 0.81 49%
coconut milk -3242.0 2.30 9%
portabella mushrooms 412.3 0.29 55%
flax seed -770.4 5.34 12%

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 26 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