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
8.9
Zinc : Copper
15.6
Potassium : Sodium
1.0
Calcium : Magnesium
4.2
Iron : Copper
13.4
Calcium : Phosphorus
1.6

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 67%
Sodium 76%
Phosphorus 79%
Potassium 84%
Magnesium 95%
Manganese 113%
Iron 122%
Calcium 148%
Valine 169%
Tryptophan 179%
Leucine 180%
Isoleucine 188%
Methionine 192%

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 18548.2 1.89 50%
lamb (lean) 2601.6 1.44 43%
pork chops 2310.6 1.74 54%
egg white 1123.9 0.52 74%
cottage cheese (low fat) 949.8 0.81 63%
chicken breast 1262.0 1.48 60%
lamb kidney 957.8 1.12 52%
rib eye fillet 1598.4 1.99 45%
pork loin 1484.3 1.93 41%
beef tripe 780.0 1.03 55%
lamb liver 1194.8 1.68 48%
cottage cheese 617.8 0.97 52%
beef kidney 1043.2 1.57 52%
porterhouse steak (fat trimmed) 936.2 1.45 50%
leg ham 1052.1 1.65 56%
chicken drumstick 911.5 1.49 47%
pork shoulder 1011.4 1.62 56%
lamb heart 997.6 1.61 48%
beef roast 1104.2 1.78 48%
beef heart 1103.9 1.79 52%
ground pork 1146.1 1.85 54%
lamb sweetbread 846.1 1.44 43%
pork liver 962.9 1.65 59%
kefir (low fat) 1.7 0.41 64%
lamb shank 1130.8 1.96 48%
beef liver 946.1 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3257.0 1.43 47%
salmon 2629.0 1.56 52%
halibut 2064.4 1.11 66%
rockfish 1986.9 1.09 66%
flounder 1274.9 0.86 57%
whiting 1004.2 1.16 66%
pollock 892.2 1.11 69%
tuna 1385.2 1.84 52%
orange roughy 788.5 1.05 70%
perch 533.0 0.96 62%
trout 898.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 409.5 0.23 49%
turnip greens 397.8 0.29 44%
amaranth leaves 244.1 0.21 86%
chinese cabbage 132.5 0.12 54%
portabella mushrooms 218.7 0.29 55%
watercress 64.1 0.11 65%
zucchini 96.7 0.17 40%
mung beans 92.6 0.19 74%
artichokes 273.5 0.47 49%
asparagus 91.7 0.22 50%
rhubarb 65.8 0.21 55%
summer squash 50.9 0.19 45%
lettuce 20.8 0.15 50%
chard 45.4 0.19 51%
banana pepper 89.3 0.27 36%
cucumber -22.8 0.12 40%
pickles -22.8 0.12 40%
white mushroom 52.3 0.22 65%
snap beans 0.1 0.15 58%
alfalfa 49.3 0.23 19%
endive 8.9 0.17 7%
cauliflower 58.4 0.25 50%
escarole 17.8 0.19 24%
mustard greens 65.5 0.27 36%
radishes -13.1 0.16 43%
coconut water 9.8 0.19 66%
seaweed (laver) 118.3 0.35 80%
okra 27.3 0.22 50%
beet greens 25.2 0.22 35%
chicory greens 20.9 0.23 23%
celery -18.2 0.18 50%
turnips 6.6 0.21 51%
celeriac 159.4 0.42 72%
kale 53.5 0.28 60%
radicchio 10.9 0.23 68%
pinto beans 4.4 0.22 83%
coriander 4.1 0.23 30%
arugula 12.3 0.25 45%
parsley 87.7 0.36 48%
sauerkraut -34.0 0.19 39%
spirulina 11.9 0.26 70%
cabbage -21.3 0.23 55%
eggplant -23.2 0.25 35%
chives 4.7 0.30 48%
broccoli 40.7 0.35 50%
pumpkin -94.0 0.20 76%
onions -7.6 0.32 65%
red cabbage -33.3 0.29 55%
mulberries 54.1 0.43 74%
blackberries 48.8 0.43 27%
chayote -81.1 0.24 41%
shiitake mushroom 17.9 0.39 58%
turnips -110.3 0.22 61%
collards -36.8 0.33 37%
jalapeno peppers -88.3 0.27 37%
peas 25.2 0.42 65%
brussel sprouts 24.6 0.42 50%
limes -68.4 0.30 70%
gooseberries 14.3 0.44 52%
seaweed (kelp) -5.6 0.43 77%
seaweed (wakame) 18.4 0.45 79%
soybeans (sprouted) 258.5 0.81 49%
boysenberries 10.0 0.50 54%

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) 85 220
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 May 18 2019 while her least nutrient-dense day is May 23 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)
Coffee, Prepared From Grounds 5
Eggs, Cooked 233
Primal Nutrition, Primal Kitchen, Mayonnaise, Chipotle Lime Mayo 100
Sable & Rosenfeld, Mediterranean Olive Bruschetta 45
Pork Ribs, Country Style, Fresh, Visible Fat Eaten 229
ZipFizz, Blueberry Raspberry 20
Quest, Tortilla Style Protein Chips, Ranch 140
Bison or buffalo meat 247
Vitamin Pak 28
Strawberries, Fresh 64
Ricotta Cheese, Whole Milk 148
Thousand Island Dressing 50

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 9
Hebrew National, hot dog, beef, dinner frank, 1/4 lb 720
Cracker Barrel, Cheese Sticks, Extra Sharp Cheddar 120
Hamburger or Ground Beef, 75% Lean 314
Bacon, Pork 56
Cheese, Cheddar, Sharp, Sliced 116
Wendy's, salad, southwest avocado chicken 300
Atkins, Protein Wafer Crisps, Peanut Butter 190

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