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
6.5
Zinc : Copper
29.7
Potassium : Sodium
1.1
Calcium : Magnesium
1.3
Iron : Copper
19.8
Calcium : Phosphorus
1.1

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
Omega-3 48%
Phosphorus 48%
Sodium 62%
Calcium 63%
Iron 71%
Potassium 72%
Manganese 77%
Copper 81%
Valine 96%
Leucine 98%
Isoleucine 114%
Methionine 123%
Tryptophan 126%

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 17789.5 1.89 50%
lamb (lean) 2532.8 1.44 43%
pork chops 2233.8 1.74 54%
egg white 1134.7 0.52 74%
cottage cheese (low fat) 900.0 0.81 63%
lamb liver 1417.4 1.68 48%
rib eye fillet 1567.3 1.99 45%
lamb kidney 955.0 1.12 52%
chicken breast 1198.7 1.48 60%
pork loin 1474.6 1.93 41%
beef tripe 748.8 1.03 55%
beef kidney 1087.8 1.57 52%
lamb heart 1085.3 1.61 48%
cottage cheese 639.8 0.97 52%
beef heart 1184.5 1.79 52%
beef liver 1156.6 1.75 60%
porterhouse steak (fat trimmed) 939.8 1.45 50%
pork liver 1063.4 1.65 59%
leg ham 1017.2 1.65 56%
chicken drumstick 897.8 1.49 47%
pork shoulder 978.9 1.62 56%
beef roast 1074.9 1.78 48%
ground pork 1113.9 1.85 54%
veal liver 1158.0 1.92 55%
lamb shank 1159.5 1.96 48%
chuck steak 1041.9 1.94 51%
kefir (low fat) -0.1 0.41 64%
lamb sweetbread 701.2 1.44 43%
chicken 1168.4 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3028.7 1.43 47%
salmon 2482.6 1.56 52%
halibut 1904.0 1.11 66%
rockfish 1841.3 1.09 66%
flounder 1132.0 0.86 57%
whiting 938.1 1.16 66%
orange roughy 787.6 1.05 70%
tuna 1263.6 1.84 52%
pollock 762.5 1.11 69%
perch 476.3 0.96 62%
trout 856.3 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 359.3 0.23 49%
turnip greens 350.9 0.29 44%
amaranth leaves 190.0 0.21 86%
portabella mushrooms 217.0 0.29 55%
chinese cabbage 82.0 0.12 54%
watercress 52.1 0.11 65%
mung beans 82.9 0.19 74%
asparagus 86.6 0.22 50%
zucchini 49.6 0.17 40%
chard 40.1 0.19 51%
lettuce 10.0 0.15 50%
rhubarb 44.7 0.21 55%
white mushroom 55.6 0.22 65%
seaweed (laver) 137.3 0.35 80%
banana pepper 69.1 0.27 36%
endive 5.6 0.17 7%
summer squash 13.4 0.19 45%
alfalfa 35.6 0.23 19%
pickles -39.1 0.12 40%
cucumber -39.1 0.12 40%
escarole 7.7 0.19 24%
radishes -25.2 0.16 43%
mustard greens 44.5 0.27 36%
beet greens 20.2 0.22 35%
radicchio 18.7 0.23 68%
chicory greens 18.3 0.23 23%
kale 48.8 0.28 60%
cauliflower 23.8 0.25 50%
coriander 3.6 0.23 30%
pinto beans 2.9 0.22 83%
okra -1.6 0.22 50%
arugula 6.6 0.25 45%
turnips -19.6 0.21 51%
artichokes 158.8 0.47 49%
spirulina 12.7 0.26 70%
celery -48.9 0.18 50%
sauerkraut -42.6 0.19 39%
snap beans -67.5 0.15 58%
parsley 51.3 0.36 48%
coconut water -56.5 0.19 66%
eggplant -31.4 0.25 35%
chives 3.2 0.30 48%
cabbage -47.0 0.23 55%
celeriac 75.8 0.42 72%
pumpkin -96.8 0.20 76%
blackberries 55.9 0.43 27%
broccoli 6.0 0.35 50%
onions -35.1 0.32 65%
chayote -83.3 0.24 41%
red cabbage -52.9 0.29 55%
limes -57.4 0.30 70%
jalapeno peppers -81.4 0.27 37%
mulberries 25.0 0.43 74%
turnips -109.0 0.22 61%
gooseberries 25.9 0.44 52%
shiitake mushroom -12.3 0.39 58%
peas -8.1 0.42 65%
seaweed (wakame) 12.1 0.45 79%
seaweed (kelp) -13.3 0.43 77%
grapefruit juice -4.0 0.46 95%

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) 80 215
fat (g) 25 100
carbs (g) 0 65
energy (calories) 1500

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 September 19 2019 while her least nutrient-dense day is September 21 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