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
12.3
Zinc : Copper
24.8
Potassium : Sodium
1.4
Calcium : Magnesium
2.9
Iron : Copper
10.8
Calcium : Phosphorus
0.8

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
Manganese 28%
Sodium 31%
Iron 35%
Omega-3 42%
Potassium 48%
Magnesium 50%
Calcium 54%
Phosphorus 59%
Copper 73%
Vitamin E 96%
Folate 106%
Vitamin A 119%
Vitamin D 121%

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
lamb liver 777.7 1.68 48%
veal liver 708.9 1.92 55%
beef liver 639.4 1.75 60%
turkey liver 399.9 1.89 47%
pork liver 342.1 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1896.7 1.43 47%
salmon 813.4 1.56 52%
rockfish 414.4 1.09 66%
halibut 413.2 1.11 66%
flounder 255.3 0.86 57%
trout 431.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2131.0 6.14 16%
edamame 890.4 1.21 41%
spinach 527.3 0.23 49%
garbanzo beans 1275.6 3.78 69%
winter squash 485.4 0.40 69%
turnip greens 459.4 0.29 44%
black beans 1100.5 3.41 73%
butternut squash 421.9 0.45 75%
pumpkin 358.0 0.20 76%
amaranth leaves 349.6 0.21 86%
artichokes 369.0 0.47 49%
snap beans 288.8 0.15 58%
sweet potato 447.0 0.90 81%
collards 284.9 0.33 37%
kale 271.9 0.28 60%
wheat bran 686.4 2.16 38%
red peppers 246.9 0.31 40%
brussel sprouts 258.9 0.42 50%
sunflower seeds 1389.0 5.46 15%
chinese cabbage 169.2 0.12 54%
asparagus 193.2 0.22 50%
zucchini 171.9 0.17 40%
lupin seeds 970.2 3.71 51%
parsley 206.1 0.36 48%
summer squash 169.3 0.19 45%
escarole 165.3 0.19 24%
jalapeno peppers 179.0 0.27 37%
onions 187.0 0.32 65%
celery 153.2 0.18 50%
broccoli 191.9 0.35 50%
carrots 195.5 0.41 64%
portabella mushrooms 168.1 0.29 55%
banana pepper 159.4 0.27 36%
cantaloupe 159.8 0.34 70%
almonds 1457.7 6.07 15%
mustard greens 137.5 0.27 36%
cauliflower 131.5 0.25 50%
coconut water 114.1 0.19 66%
mung beans 110.7 0.19 74%
soybeans (sprouted) 248.1 0.81 49%
lemongrass 286.9 0.99 93%
sauerkraut 104.7 0.19 39%
cowpeas 324.4 1.16 69%
blackberries 155.6 0.43 27%
okra 105.2 0.22 50%
chayote 96.1 0.24 41%
seaweed (laver) 115.9 0.35 80%
kiwifruit 175.4 0.61 55%
chard 77.7 0.19 51%
cucumber 58.2 0.12 40%
pickles 58.2 0.12 40%
radishes 65.2 0.16 43%
radicchio 81.1 0.23 68%
turnips 75.0 0.21 51%
beet greens 76.6 0.22 35%
watercress 48.5 0.11 65%
beets 119.1 0.43 70%
rhubarb 70.1 0.21 55%
chicory greens 70.8 0.23 23%
eggplant 70.1 0.25 35%
shiitake mushroom 100.3 0.39 58%
lettuce 46.4 0.15 50%
oat bran 567.1 2.46 65%
cabbage 60.9 0.23 55%
peas 98.5 0.42 65%
strawberries 72.3 0.32 49%
celeriac 95.7 0.42 72%
red cabbage 64.0 0.29 55%
endive 34.9 0.17 7%
lentils 257.3 1.16 64%
boysenberries 104.8 0.50 54%
leeks 128.2 0.61 83%
white mushroom 40.0 0.22 65%
alfalfa 38.8 0.23 19%
turnips 32.1 0.22 61%
mulberries 71.7 0.43 74%
arugula 23.6 0.25 45%
carambola 35.1 0.31 56%
peaches 50.4 0.39 70%
coriander 10.7 0.23 30%
pinto beans 3.5 0.22 83%
navy beans 265.8 1.40 61%
honeydew melon 27.4 0.36 66%
grapefruit 14.3 0.30 83%
mango 81.4 0.60 63%
spirulina 4.8 0.26 70%
kidney beans 708.1 3.37 74%
raspberries 62.7 0.52 30%

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 November 27 2019 while her least nutrient-dense day is December 29 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