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
8.1
Zinc : Copper
18.2
Potassium : Sodium
1.7
Calcium : Magnesium
2.7
Iron : Copper
14.1
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
Vitamin D 25%
Vitamin E 47%
Calcium 49%
Iron 61%
Folate 62%
Sodium 72%
Omega-3 75%
Magnesium 77%
Copper 86%
Potassium 86%
Thiamin (B1) 104%
Manganese 106%
Panto Acid (B5) 121%

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).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb liver 6.8 1.68 48%
lamb kidney 4.9 1.12 52%
beef liver 4.4 1.75 60%
veal liver 4.3 1.92 55%
chicken liver 3.8 1.72 50%
turkey liver 3.2 1.89 47%
1.9 0.41 64%
beef kidney 2.5 1.57 52%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 5.8 1.43 47%
crab 5.2 0.83 71%
mollusks conch 5.5 1.3 54%
lobster 4.8 0.89 71%
crayfish 4.3 0.82 67%
oysters 4.3 1.02 59%
mussel 4.0 0.86 63%
trout 4.1 1.68 45%
salmon 3.5 1.56 52%
sturgeon 3.1 1.35 49%
caviar 4.0 2.64 33%
pollock 2.9 1.11 69%
white fish 2.3 1.08 70%
rockfish 2.3 1.09 66%
flounder 2.1 0.86 57%
halibut 2.2 1.11 66%
anchovy 2.6 2.1 44%

Suggested plant based foods

food name nutrient density energy density insulin load
chicory greens 14.5 0.23 23%
watercress 13.5 0.11 65%
spinach 13.4 0.23 49%
coriander 13.2 0.23 30%
endive 12.7 0.17 7%
beet greens 12.0 0.22 35%
asparagus 10.9 0.22 50%
escarole 10.6 0.19 24%
seaweed (wakame) 10.4 0.45 79%
chard 10.2 0.19 51%
arugula 9.9 0.25 45%
amaranth leaves 9.8 0.21 86%
seaweed (laver) 9.8 0.35 80%
mustard greens 9.7 0.27 36%
okra 9.6 0.22 50%
parsley 9.7 0.36 48%
turnip greens 9.4 0.29 44%
radicchio 9.0 0.23 68%
chives 9.1 0.3 48%
zucchini 8.9 0.17 40%
lettuce 8.9 0.15 50%
chinese cabbage 8.6 0.12 54%
summer squash 7.9 0.19 45%
broccoli 7.7 0.35 50%
white mushroom 7.4 0.22 65%
celery 7.2 0.18 50%
yeast extract spread 8.4 1.85 59%
alfalfa 7.1 0.23 19%
seaweed (kelp) 7.1 0.43 77%
pickles 6.9 0.12 40%
cucumber 6.9 0.12 40%
portabella mushrooms 7.0 0.29 55%
spirulina 6.9 0.26 70%
cauliflower 6.8 0.25 50%
kale 6.2 0.28 60%
banana pepper 6.2 0.27 36%
onions 6.2 0.32 65%
pumpkin 5.6 0.2 76%
artichokes 5.7 0.47 49%
mung beans 5.5 0.19 74%
snap beans 5.4 0.15 58%
sauerkraut 5.3 0.19 39%
butternut squash 5.3 0.45 75%
cabbage 5.1 0.23 55%
pinto beans 5.1 0.22 83%
jalapeno peppers 5.1 0.27 37%
radishes 4.9 0.16 42%
shiitake mushroom 5.0 0.39 58%
red peppers 4.9 0.31 40%
rhubarb 4.6 0.21 55%
collards 4.7 0.33 37%
winter squash 4.7 0.4 69%
edamame 5.1 1.21 41%
eggplant 4.4 0.25 34%
brussel sprouts 4.5 0.42 50%
peas 4.5 0.42 65%
red cabbage 4.2 0.29 55%
wheat bran 5.4 2.16 38%
coconut water 3.8 0.19 66%
chayote 3.8 0.24 40%
turnips 3.6 0.21 51%
soybeans (sprouted) 3.9 0.81 49%
beets 3.5 0.43 70%
lemongrass 3.6 0.99 93%
blackberries 2.9 0.43 27%
carrots 2.4 0.41 64%
celeriac 2.2 0.42 72%
boysenberries 2.0 0.5 54%
oat bran 3.4 2.46 65%
leeks 2.0 0.61 83%
turnips 1.7 0.22 61%
strawberries 1.5 0.32 49%
cowpeas 2.1 1.16 68%
cantaloupe 1.3 0.34 70%

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) 105 175
fat (g) 20 45
carbs (g) 0 65
energy (calories) 1100

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 June 08 2021 while her least nutrient-dense day is June 12 2021.

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