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).

supplements

The supplements listed below will provide Krista 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
9.0
Zinc : Copper
23.3
Potassium : Sodium
1.2
Calcium : Magnesium
3.9
Iron : Copper
15.4
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 17%
Vitamin D 38%
Magnesium 47%
Iron 50%
Omega-3 51%
Folate 56%
Vitamin E 56%
Sodium 62%
Vitamin K1 64%
Calcium 67%
Copper 72%
Thiamin (B1) 76%
Vitamin A 77%

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 1085.5 1.68 48%
veal liver 700.0 1.92 55%
beef liver 625.1 1.75 60%
pork liver 417.6 1.65 59%
lamb kidney 278.5 1.12 52%
turkey liver 433.6 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1997.8 1.43 47%
mollusks conch 821.7 1.30 54%
salmon 734.3 1.56 52%
crab 411.0 0.83 71%
mussel 410.9 0.86 63%
lobster 393.4 0.89 71%
crayfish 220.6 0.82 67%
flounder 204.2 0.86 57%
trout 389.7 1.68 45%
rockfish 253.1 1.09 66%
halibut 237.3 1.11 66%
oysters 163.3 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
edamame 858.5 1.21 41%
spinach 583.3 0.23 49%
oat bran 1046.8 2.46 65%
turnip greens 502.2 0.29 44%
garbanzo beans 1298.2 3.78 69%
collards 388.3 0.33 37%
winter squash 392.5 0.40 69%
black beans 1070.9 3.41 73%
brussel sprouts 342.4 0.42 50%
snap beans 281.0 0.15 58%
butternut squash 345.2 0.45 75%
kale 301.4 0.28 60%
almond butter 1650.9 6.14 16%
amaranth leaves 277.4 0.21 86%
pumpkin 258.5 0.20 76%
lupin seeds 1059.9 3.71 51%
artichokes 271.1 0.47 49%
asparagus 212.3 0.22 50%
parsley 218.4 0.36 48%
escarole 181.6 0.19 24%
chinese cabbage 164.4 0.12 54%
red peppers 206.5 0.31 40%
onions 205.5 0.32 65%
wheat bran 616.3 2.16 38%
broccoli 200.8 0.35 50%
zucchini 140.7 0.17 40%
summer squash 133.6 0.19 45%
mustard greens 149.6 0.27 36%
soybeans (sprouted) 274.2 0.81 49%
sweet potato 292.2 0.90 81%
celery 123.3 0.18 50%
okra 134.6 0.22 50%
jalapeno peppers 142.6 0.27 37%
cowpeas 341.5 1.16 69%
mung beans 116.6 0.19 74%
banana pepper 124.3 0.27 36%
carrots 132.7 0.41 64%
portabella mushrooms 108.0 0.29 55%
chard 80.9 0.19 51%
beet greens 87.5 0.22 35%
watercress 58.2 0.11 65%
cauliflower 89.9 0.25 50%
radicchio 79.5 0.23 68%
cabbage 77.9 0.23 55%
blackberries 122.3 0.43 27%
sauerkraut 67.3 0.19 39%
pickles 50.9 0.12 40%
cucumber 50.9 0.12 40%
chicory greens 74.5 0.23 23%
peas 116.9 0.42 65%
lettuce 54.9 0.15 50%
seaweed (laver) 99.5 0.35 80%
cantaloupe 82.3 0.34 70%
coconut water 44.6 0.19 66%
endive 40.2 0.17 7%
alfalfa 48.3 0.23 19%
radishes 28.4 0.16 43%
chayote 48.2 0.24 41%
leeks 126.3 0.61 83%
rhubarb 31.5 0.21 55%
red cabbage 49.6 0.29 55%
eggplant 37.3 0.25 35%
turnips 26.5 0.21 51%
boysenberries 91.2 0.50 54%
white mushroom 30.2 0.22 65%
arugula 23.8 0.25 45%
shiitake mushroom 54.3 0.39 58%
beets 61.8 0.43 70%
coriander 11.4 0.23 30%
strawberries 26.6 0.32 49%
pinto beans 3.3 0.22 83%
spirulina 5.6 0.26 70%
turnips -2.7 0.22 61%
lemongrass 170.8 0.99 93%
lentils 208.8 1.16 64%
chives 9.1 0.30 48%
seaweed (wakame) 45.4 0.45 79%
navy beans 258.7 1.40 61%
celeriac 32.0 0.42 72%
kiwifruit 76.3 0.61 55%
seaweed (kelp) 25.1 0.43 77%

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) 115 180
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 August 15 2019 while her least nutrient-dense day is August 13 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