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
11.9
Zinc : Copper
21.7
Potassium : Sodium
1.1
Calcium : Magnesium
4.2
Iron : Copper
13.7
Calcium : Phosphorus
0.5

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 15%
Vitamin D 19%
Iron 32%
Magnesium 35%
Sodium 35%
Omega-3 36%
Thiamin (B1) 40%
Potassium 42%
Copper 54%
Calcium 55%
Folate 58%
Niacin (B3) 71%
Vitamin A 81%

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 1243.4 1.68 48%
beef liver 909.2 1.75 60%
veal liver 884.5 1.92 55%
lamb kidney 420.0 1.12 52%
pork liver 461.5 1.65 59%
turkey liver 523.5 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1223.0 1.43 47%
salmon 1049.7 1.56 52%
halibut 562.9 1.11 66%
mussel 473.0 0.86 63%
crab 391.0 0.83 71%
lobster 390.9 0.89 71%
rockfish 401.1 1.09 66%
mollusks conch 445.6 1.30 54%
crayfish 223.0 0.82 67%
flounder 193.1 0.86 57%
trout 406.0 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
edamame 888.7 1.21 41%
black beans 1492.4 3.41 73%
spinach 496.2 0.23 49%
amaranth leaves 352.1 0.21 86%
turnip greens 370.9 0.29 44%
winter squash 402.2 0.40 69%
wheat bran 923.5 2.16 38%
snap beans 310.2 0.15 58%
oat bran 1013.3 2.46 65%
artichokes 395.6 0.47 49%
butternut squash 370.7 0.45 75%
pumpkin 274.9 0.20 76%
portabella mushrooms 280.8 0.29 55%
chinese cabbage 189.9 0.12 54%
sweet potato 425.6 0.90 81%
kale 232.6 0.28 60%
asparagus 207.3 0.22 50%
brussel sprouts 265.1 0.42 50%
zucchini 189.0 0.17 40%
summer squash 187.6 0.19 45%
collards 217.3 0.33 37%
escarole 164.6 0.19 24%
parsley 209.1 0.36 48%
red peppers 188.2 0.31 40%
banana pepper 170.3 0.27 36%
shiitake mushroom 208.1 0.39 58%
mung beans 146.0 0.19 74%
celery 136.8 0.18 50%
onions 173.4 0.32 65%
cantaloupe 176.9 0.34 70%
okra 143.3 0.22 50%
cauliflower 147.1 0.25 50%
garbanzo beans 1228.4 3.78 69%
jalapeno peppers 145.5 0.27 37%
coconut water 120.8 0.19 66%
soybeans (sprouted) 309.2 0.81 49%
carrots 184.3 0.41 64%
cucumber 78.9 0.12 40%
pickles 78.9 0.12 40%
mustard greens 122.0 0.27 36%
sauerkraut 97.0 0.19 39%
broccoli 145.0 0.35 50%
turnips 95.4 0.21 51%
chayote 94.8 0.24 41%
radishes 66.8 0.16 43%
watercress 48.2 0.11 65%
seaweed (laver) 116.0 0.35 80%
chard 66.0 0.19 51%
lettuce 53.0 0.15 50%
beet greens 72.0 0.22 35%
white mushroom 71.7 0.22 65%
cabbage 69.1 0.23 55%
peas 126.5 0.42 65%
eggplant 70.5 0.25 35%
chicory greens 62.9 0.23 23%
rhubarb 56.9 0.21 55%
cowpeas 347.3 1.16 69%
radicchio 58.1 0.23 68%
beets 114.3 0.43 70%
red cabbage 75.8 0.29 55%
endive 36.8 0.17 7%
alfalfa 49.9 0.23 19%
turnips 38.4 0.22 61%
celeriac 85.4 0.42 72%
lemongrass 256.4 0.99 93%
strawberries 49.1 0.32 49%
arugula 22.2 0.25 45%
blackberries 73.2 0.43 27%
lentils 298.0 1.16 64%
coriander 10.1 0.23 30%
pinto beans 4.6 0.22 83%
honeydew melon 34.5 0.36 66%
spirulina 6.7 0.26 70%
carambola 21.0 0.31 56%
chives 9.1 0.30 48%
boysenberries 62.1 0.50 54%
grapefruit -1.3 0.30 83%
watermelon -5.7 0.30 60%
seaweed (wakame) 41.5 0.45 79%
leeks 82.7 0.61 83%
limes -15.7 0.30 70%
navy beans 319.2 1.40 61%

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 January 08 2020 while her least nutrient-dense day is January 16 2020.

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