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
15.3
Zinc : Copper
20.3
Potassium : Sodium
1.1
Calcium : Magnesium
3.5
Iron : Copper
13.0
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 19%
Vitamin D 20%
Omega-3 23%
Iron 34%
Magnesium 35%
Sodium 40%
Vitamin E 40%
Folate 43%
Calcium 45%
Potassium 49%
Thiamin (B1) 49%
Copper 59%
Panto Acid (B5) 87%

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 1011.4 1.68 48%
lamb kidney 487.6 1.12 52%
beef liver 633.7 1.75 60%
veal liver 672.7 1.92 55%
beef kidney 358.7 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2092.7 1.43 47%
salmon 902.9 1.56 52%
mollusks conch 834.1 1.30 54%
lobster 553.0 0.89 71%
crab 521.2 0.83 71%
mussel 508.6 0.86 63%
halibut 397.5 1.11 66%
rockfish 383.1 1.09 66%
crayfish 277.6 0.82 67%
trout 490.8 1.68 45%
flounder 229.1 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
black beans 1557.1 3.41 73%
edamame 949.4 1.21 41%
oat bran 1203.5 2.46 65%
garbanzo beans 1461.1 3.78 69%
spinach 500.4 0.23 49%
wheat bran 862.0 2.16 38%
turnip greens 369.4 0.29 44%
artichokes 409.8 0.47 49%
snap beans 321.6 0.15 58%
winter squash 368.1 0.40 69%
pumpkin 282.6 0.20 76%
amaranth leaves 274.1 0.21 86%
butternut squash 337.9 0.45 75%
sunflower seeds 1638.8 5.46 15%
lupin seeds 1174.7 3.71 51%
portabella mushrooms 275.1 0.29 55%
brussel sprouts 297.0 0.42 50%
asparagus 229.2 0.22 50%
zucchini 196.4 0.17 40%
summer squash 193.7 0.19 45%
soybeans (sprouted) 349.0 0.81 49%
escarole 186.5 0.19 24%
kale 200.9 0.28 60%
banana pepper 193.5 0.27 36%
cauliflower 186.0 0.25 50%
celery 166.9 0.18 50%
red peppers 201.1 0.31 40%
broccoli 204.0 0.35 50%
chinese cabbage 142.8 0.12 54%
jalapeno peppers 173.6 0.27 37%
shiitake mushroom 205.6 0.39 58%
mung beans 147.1 0.19 74%
onions 177.8 0.32 65%
cowpeas 399.9 1.16 69%
parsley 182.3 0.36 48%
collards 174.1 0.33 37%
okra 146.1 0.22 50%
coconut water 123.8 0.19 66%
chayote 129.5 0.24 41%
cucumber 94.1 0.12 40%
pickles 94.1 0.12 40%
sauerkraut 109.7 0.19 39%
mustard greens 122.0 0.27 36%
peas 156.6 0.42 65%
blackberries 153.4 0.43 27%
lentils 343.8 1.16 64%
turnips 92.4 0.21 51%
kidney beans 922.2 3.37 74%
radishes 71.8 0.16 43%
watercress 55.6 0.11 65%
radicchio 85.5 0.23 68%
eggplant 85.2 0.25 35%
cabbage 78.5 0.23 55%
chard 68.0 0.19 51%
celeriac 127.4 0.42 72%
seaweed (laver) 108.2 0.35 80%
beet greens 75.6 0.22 35%
rhubarb 70.7 0.21 55%
chicory greens 74.5 0.23 23%
lemongrass 269.9 0.99 93%
white mushroom 70.5 0.22 65%
beets 118.4 0.43 70%
carrots 113.7 0.41 64%
lettuce 45.1 0.15 50%
red cabbage 81.7 0.29 55%
alfalfa 58.6 0.23 19%
endive 40.2 0.17 7%
kiwifruit 154.4 0.61 55%
strawberries 73.1 0.32 49%
boysenberries 116.5 0.50 54%
turnips 43.9 0.22 61%
cantaloupe 71.0 0.34 70%
grapefruit 45.6 0.30 83%
carambola 50.0 0.31 56%
navy beans 331.8 1.40 61%
mulberries 72.8 0.43 74%
arugula 21.9 0.25 45%
coriander 10.7 0.23 30%
grapefruit 36.5 0.33 85%
pinto beans 5.2 0.22 83%
honeydew melon 37.6 0.36 66%
spirulina 8.0 0.26 70%
leeks 99.9 0.61 83%

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 November 08 2019 while her least nutrient-dense day is November 22 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