Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Krista 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 Krista’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
7.4
Zinc : Copper
36.3
Potassium : Sodium
1.2
Calcium : Magnesium
5.0
Iron : Copper
23.7
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 11%
Magnesium 28%
Vitamin D 28%
Vitamin E 33%
Copper 40%
Folate 42%
Iron 42%
Thiamin (B1) 44%
Sodium 50%
Calcium 53%
Omega-3 62%
Vitamin A 63%
Potassium 65%

optimal foods for you

The foods listed below will provide Krista 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 1063.6 1.68 48%
veal liver 698.8 1.92 55%
beef liver 633.7 1.75 60%
lamb kidney 282.1 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1980.1 1.43 47%
mollusks conch 801.6 1.30 54%
salmon 803.0 1.56 52%
mussel 476.8 0.86 63%
crab 450.0 0.83 71%
lobster 421.1 0.89 71%
halibut 372.1 1.11 66%
rockfish 358.4 1.09 66%
crayfish 253.9 0.82 67%
flounder 219.8 0.86 57%
trout 418.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
edamame 933.1 1.21 41%
black beans 1497.9 3.41 73%
spinach 583.3 0.23 49%
oat bran 1097.1 2.46 65%
winter squash 509.3 0.40 69%
turnip greens 475.2 0.29 44%
butternut squash 453.3 0.45 75%
pumpkin 367.6 0.20 76%
garbanzo beans 1322.9 3.78 69%
amaranth leaves 347.3 0.21 86%
snap beans 304.3 0.15 58%
artichokes 382.3 0.47 49%
sweet potato 452.8 0.90 81%
kale 284.7 0.28 60%
collards 287.5 0.33 37%
wheat bran 774.1 2.16 38%
brussel sprouts 296.8 0.42 50%
asparagus 236.4 0.22 50%
red peppers 257.5 0.31 40%
chinese cabbage 183.5 0.12 54%
lupin seeds 1136.8 3.71 51%
zucchini 186.5 0.17 40%
summer squash 186.2 0.19 45%
escarole 181.6 0.19 24%
parsley 218.4 0.36 48%
jalapeno peppers 186.2 0.27 37%
banana pepper 184.4 0.27 36%
onions 195.5 0.32 65%
portabella mushrooms 190.3 0.29 55%
celery 155.1 0.18 50%
broccoli 200.0 0.35 50%
carrots 205.9 0.41 64%
soybeans (sprouted) 303.6 0.81 49%
okra 141.1 0.22 50%
mustard greens 149.6 0.27 36%
mung beans 128.0 0.19 74%
cauliflower 142.0 0.25 50%
cantaloupe 161.9 0.34 70%
coconut water 121.2 0.19 66%
cowpeas 372.6 1.16 69%
sauerkraut 104.7 0.19 39%
cucumber 79.5 0.12 40%
pickles 79.5 0.12 40%
watercress 58.2 0.11 65%
seaweed (laver) 124.4 0.35 80%
chayote 95.7 0.24 41%
chard 80.9 0.19 51%
blackberries 140.8 0.43 27%
beet greens 87.5 0.22 35%
turnips 82.0 0.21 51%
peas 137.1 0.42 65%
radishes 62.7 0.16 43%
shiitake mushroom 124.0 0.39 58%
radicchio 79.5 0.23 68%
chicory greens 74.5 0.23 23%
lettuce 54.9 0.15 50%
rhubarb 68.5 0.21 55%
cabbage 72.5 0.23 55%
eggplant 73.7 0.25 35%
lemongrass 272.5 0.99 93%
beets 113.7 0.43 70%
red cabbage 76.5 0.29 55%
endive 40.2 0.17 7%
white mushroom 50.0 0.22 65%
alfalfa 47.0 0.23 19%
celeriac 98.0 0.42 72%
strawberries 64.9 0.32 49%
kiwifruit 144.1 0.61 55%
lentils 287.7 1.16 64%
kidney beans 877.6 3.37 74%
turnips 33.7 0.22 61%
boysenberries 103.7 0.50 54%
leeks 125.3 0.61 83%
arugula 24.3 0.25 45%
coriander 11.4 0.23 30%
mulberries 60.2 0.43 74%
navy beans 320.3 1.40 61%
pinto beans 3.9 0.22 83%
grapefruit 21.0 0.30 83%
carambola 24.7 0.31 56%
spirulina 6.4 0.26 70%
peaches 37.2 0.39 70%
honeydew melon 25.9 0.36 66%
chives 9.1 0.30 48%

macronutrients

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

macro targets

While Krista’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) 115 175
fat (g) 20 60
carbs (g) 0 30
energy (calories) 1150

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 Krista’s food log based on the harder to find 50% of the essential nutrients. Krista’s most nutrient dense day is September 21 2019 while her least nutrient-dense day is October 04 2019.

best and worst days

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