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
4.5
Zinc : Copper
20.3
Potassium : Sodium
1.0
Calcium : Magnesium
1.4
Iron : Copper
14.4
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
Phosphorus 55%
Iron 66%
Sodium 71%
Calcium 73%
Manganese 75%
Potassium 78%
Copper 103%
Valine 117%
Leucine 118%
Isoleucine 137%
Magnesium 137%
Tryptophan 149%
Lysine 151%

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 16299.5 1.89 50%
lamb (lean) 2754.2 1.44 43%
pork chops 2306.0 1.74 54%
egg white 1108.8 0.52 74%
cottage cheese (low fat) 953.1 0.81 63%
rib eye fillet 1694.4 1.99 45%
chicken breast 1236.1 1.48 60%
pork loin 1523.9 1.93 41%
porterhouse steak (fat trimmed) 998.8 1.45 50%
lamb kidney 757.7 1.12 52%
beef tripe 688.0 1.03 55%
beef liver 1154.0 1.75 60%
cottage cheese 619.8 0.97 52%
beef roast 1151.9 1.78 48%
pork liver 1049.5 1.65 59%
lamb liver 1063.4 1.68 48%
leg ham 1033.4 1.65 56%
pork shoulder 1004.1 1.62 56%
chicken drumstick 899.8 1.49 47%
ground pork 1129.8 1.85 54%
veal liver 1144.1 1.92 55%
lamb heart 904.9 1.61 48%
beef kidney 836.2 1.57 52%
beef heart 971.7 1.79 52%
chuck steak 1049.6 1.94 51%
kefir (low fat) 0.1 0.41 64%
bison 876.6 1.71 53%
ground beef (lean) 682.2 1.44 60%
lamb shank 1023.0 1.96 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2299.1 1.43 47%
halibut 1718.0 1.11 66%
salmon 1948.3 1.56 52%
rockfish 1568.8 1.09 66%
flounder 923.0 0.86 57%
orange roughy 791.0 1.05 70%
whiting 780.9 1.16 66%
pollock 637.0 1.11 69%
perch 411.1 0.96 62%
tuna 949.9 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 370.3 0.23 49%
turnip greens 353.5 0.29 44%
amaranth leaves 200.2 0.21 86%
chinese cabbage 107.0 0.12 54%
portabella mushrooms 224.5 0.29 55%
watercress 58.5 0.11 65%
mung beans 99.2 0.19 74%
asparagus 91.9 0.22 50%
chard 44.3 0.19 51%
rhubarb 50.0 0.21 55%
lettuce 13.3 0.15 50%
white mushroom 58.1 0.22 65%
banana pepper 75.9 0.27 36%
zucchini 9.5 0.17 40%
endive 7.0 0.17 7%
alfalfa 41.6 0.23 19%
cucumber -32.3 0.12 40%
pickles -32.3 0.12 40%
escarole 14.7 0.19 24%
cauliflower 49.9 0.25 50%
kale 70.5 0.28 60%
radishes -21.6 0.16 43%
seaweed (laver) 109.5 0.35 80%
mustard greens 47.9 0.27 36%
radicchio 22.9 0.23 68%
beet greens 22.1 0.22 35%
chicory greens 21.1 0.23 23%
summer squash -13.0 0.19 45%
artichokes 174.9 0.47 49%
coriander 3.8 0.23 30%
okra 3.7 0.22 50%
pinto beans 3.6 0.22 83%
snap beans -45.7 0.15 58%
turnips -13.3 0.21 51%
arugula 7.2 0.25 45%
celery -40.9 0.18 50%
spirulina 12.6 0.26 70%
sauerkraut -37.3 0.19 39%
parsley 61.2 0.36 48%
coconut water -52.2 0.19 66%
eggplant -25.8 0.25 35%
celeriac 90.0 0.42 72%
cabbage -42.7 0.23 55%
chives 3.7 0.30 48%
pumpkin -80.1 0.20 76%
blackberries 67.8 0.43 27%
broccoli 14.1 0.35 50%
chayote -69.3 0.24 41%
onions -23.3 0.32 65%
mulberries 38.7 0.43 74%
red cabbage -47.5 0.29 55%
jalapeno peppers -73.2 0.27 37%
limes -50.4 0.30 70%
turnips -102.8 0.22 61%
gooseberries 39.3 0.44 52%
peas 25.7 0.42 65%
shiitake mushroom 0.5 0.39 58%
brussel sprouts 0.1 0.42 50%
grapefruit juice 21.8 0.46 95%
seaweed (kelp) -12.5 0.43 77%

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) 80 210
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 12 2019 while her least nutrient-dense day is November 10 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)
Trader Joe's, Shaved Beef Steak 648
Tomato Raw, Includes Cherry, Grape, Roma 3
Broccoli, Cooked from Frozen 52
Cream of Potato Soup, Homemade 150
Flax Seeds, Not Fortified 37
Banana, Fresh 38
Lilly's, Baking Chips, Dark Chocolaty 30
Two Good, Greek Yogurt, Black Cherry 80
Atkins, Protein Wafer Crisps, Chocolate Mint 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