Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Chrestina 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.

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 Chrestina’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Chrestina with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
10.1
Zinc : Copper
17.2
Potassium : Sodium
0.5
Calcium : Magnesium
3.4
Iron : Copper
17.1
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Chrestina’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Phosphorus 33%
Omega-3 34%
Potassium 38%
Magnesium 46%
Leucine 55%
Calcium 57%
Valine 57%
Lysine 65%
Isoleucine 66%
Manganese 69%
Histidine 70%
Methionine 70%
Iron 72%

optimal foods for you

The foods listed below will provide Chrestina with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
turkey 23659.5 1.89 50%
lamb (lean) 3120.0 1.44 43%
pork chops 2933.5 1.74 54%
egg white 1239.7 0.52 74%
rib eye fillet 2095.9 1.99 45%
pork loin 1998.4 1.93 41%
cottage cheese (low fat) 987.4 0.81 63%
chicken breast 1514.4 1.48 60%
beef tripe 945.6 1.03 55%
lamb kidney 1018.2 1.12 52%
porterhouse steak (fat trimmed) 1219.4 1.45 50%
beef kidney 1272.7 1.57 52%
beef roast 1427.9 1.78 48%
leg ham 1307.4 1.65 56%
cottage cheese 721.4 0.97 52%
pork shoulder 1262.5 1.62 56%
beef heart 1368.9 1.79 52%
chicken drumstick 1100.8 1.49 47%
lamb liver 1254.4 1.68 48%
ground pork 1395.0 1.85 54%
ground beef (lean) 1039.6 1.44 60%
bison 1203.5 1.71 53%
lamb heart 1067.5 1.61 48%
sirloin steak (lean) 1188.3 1.77 57%
lamb sweetbread 888.2 1.44 43%
kefir (low fat) 1.7 0.41 64%
chuck steak 1274.5 1.94 51%
lean pastrami 429.3 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3298.3 1.43 47%
salmon 2855.8 1.56 52%
halibut 2391.7 1.11 66%
rockfish 2136.8 1.09 66%
flounder 1369.3 0.86 57%
whiting 1137.4 1.16 66%
pollock 1001.1 1.11 69%
tuna 1569.8 1.84 52%
orange roughy 882.6 1.05 70%
perch 564.6 0.96 62%
trout 1016.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 374.8 0.23 49%
turnip greens 334.9 0.29 44%
amaranth leaves 209.4 0.21 86%
chinese cabbage 123.4 0.12 54%
watercress 61.6 0.11 65%
zucchini 85.7 0.17 40%
mung beans 73.0 0.19 74%
portabella mushrooms 159.4 0.29 55%
rhubarb 65.8 0.21 55%
lettuce 19.4 0.15 50%
asparagus 72.3 0.22 50%
chard 41.5 0.19 51%
artichokes 273.5 0.47 49%
summer squash 33.4 0.19 45%
banana pepper 89.3 0.27 36%
cauliflower 68.9 0.25 50%
alfalfa 53.4 0.23 19%
endive 8.2 0.17 7%
pickles -40.6 0.12 40%
cucumber -40.6 0.12 40%
white mushroom 40.8 0.22 65%
escarole 10.4 0.19 24%
mustard greens 65.5 0.27 36%
radishes -31.4 0.16 43%
seaweed (laver) 120.6 0.35 80%
okra 11.5 0.22 50%
chicory greens 9.8 0.23 23%
beet greens 9.4 0.22 35%
coconut water -24.1 0.19 66%
pinto beans 4.8 0.22 83%
coriander 4.1 0.23 30%
snap beans -59.5 0.15 58%
arugula 12.3 0.25 45%
celeriac 159.4 0.42 72%
radicchio -6.0 0.23 68%
celery -51.4 0.18 50%
turnips -24.4 0.21 51%
spirulina 13.4 0.26 70%
kale 20.9 0.28 60%
sauerkraut -56.7 0.19 39%
cabbage -38.7 0.23 55%
parsley 61.5 0.36 48%
eggplant -38.7 0.25 35%
chives 3.7 0.30 48%
broccoli 18.1 0.35 50%
mulberries 54.1 0.43 74%
red cabbage -54.8 0.29 55%
blackberries 48.8 0.43 27%
onions -40.4 0.32 65%
pumpkin -150.8 0.20 76%
shiitake mushroom 9.5 0.39 58%
limes -66.4 0.30 70%
chayote -119.4 0.24 41%
turnips -143.2 0.22 61%
jalapeno peppers -127.6 0.27 37%
gooseberries 14.3 0.44 52%
peas -10.1 0.42 65%
seaweed (kelp) -15.3 0.43 77%
seaweed (wakame) 10.0 0.45 79%
brussel sprouts -29.2 0.42 50%
collards -104.7 0.33 37%

macronutrients

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

macro targets

While Chrestina’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) 85 210
fat (g) 25 105
carbs (g) 0 70
energy (calories) 1550

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 Chrestina’s food log based on the harder to find 50% of the essential nutrients. Chrestina’s most nutrient dense day is July 15 2019 while her least nutrient-dense day is July 13 2019.

best and worst days

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